Are you 60 years or older, do you have diabetes, high blood pressure, heart disease, take pharmaceuticals, or are you obese? Anyone of of these put you at risk for kidney disease. Healthy kidneys are essential. They remove waste and help maintain the body’s internal environment, or homeostasis.
Unfortunately, not everyone has healthy kidneys and very few people are even aware when there’s a problem. In fact, 33% of adults in the U.S. (that’s 1 in 3 people) are at risk for kidney disease, which often goes undetected until much of the organs are destroyed and function impaired.
Healthy kidneys filter about a half cup of blood every minute.
8 Things Healthy Kidneys Do
- Regulate the body’s fluid levels to maintain homeostasis
- Reabsorption of nutrients to maintain homeostasis
- Filter wastes and toxins from the blood
- Release a hormone that regulates blood pressure
- Regulate electrolyte-water balance (sodium, potassium, magnesium, other minerals)
- Maintain acceptable body pH level (7.35- 7.45)
- Activate vitamin D to maintain healthy bones
- Release the hormone that directs production of red blood cells
Most people with early kidney disease have no symptoms, which is why early detection is critical. By the time symptoms appear, kidney disease may be advanced, and symptoms can be misleading. Pay attention to these symptoms:
- Fatigue, weakness
- Difficult, painful urination or foamy urine
- Pink, dark urine (blood in urine)
- Increased thirst
- Increased need to urinate (especially at night)
- Puffy eyes; swollen face, hands, abdomen, ankles, feet, and shortness of breath
Keeping Kidneys HealthyEven if you don’t have a family history or other risk factors for kidney disease, follow these tips for keeping kidneys healthy and promoting your overall health:
- It’s essential to follow a healthy diet of mostly plants, lean meat, whole grains and fresh produce – organic whenever feasible. Protein is essential to your diet, but contrary to many popular diet gurus, you don’t want to over-consume protein because it stresses the kidneys. While this may need to be individualized for you, a general rule of thumb is 0.8 g of protein per 2.2 lbs (0.8 g per 1 kg).
- Get enough exercise: Exercising for 30 minutes every day can reduce the risk of high blood pressure and obesity, both of which put pressure on kidney health.
- Stay hydrated: Fluid intake is important, especially water. In general, the guidelines are to drink half your body weight (in pounds) in ounces of water per day to help improve and maintain kidney health. (If you weigh 120 lbs, drink 60 ounces of water.)
- Moderate alcohol use: Consuming more than one drink per day can harm the kidneys and impair renal function.
- Quit Smoking: Tobacco restricts blood vessels. Without an adequate blood supply, the kidneys will not be able to complete their normal work.
If you have risk factors for kidney disease or are concerned about early warning signs, it is imperative to speak with a holistic physician. They will guide you on proper testing, dietary, and lifestyle changes that could save your life.
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Resources
National Kidney Foundation. Accessed 13 Sep 2020: https://www.kidney.org/atoz/content/sixstepshealthprime WorldKidneyDay.org “8 Golden Rules.” Accessed Accessed 13 Sep 2020: https://www.worldkidneyday.org/facts/take-care-of-your-kidneys/8-golden-rules/ National Institute of Diabetes, Digestive, and Kidney Diseases. “Preventing Chronic Kidney Disease.” Accessed 13 Sep 2020: https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention NationalKidneyFoundation. “Nutrition and Early Kidney Disease” Accessed 13 Sep 2020: https://www.kidney.org/atoz/content/nutrikidfail_stage1-4 MayoClinic.org “Chronic Kidney Disease” Accessed 14 Sep 2020: https://www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/symptoms-causes/syc-20354521