Kidneys are key organs in our body’s operational makeup. They are located one on each side of our bodies under the lowest part of the rib cage. Although they are only about the size of a fist, their role in keeping us alive is much bigger. The National Kidney Foundation best explains their functions:
“The kidneys are powerful chemical factories that perform the following functions:
- remove waste products from the body
- remove drugs from the body
- balance the body’s fluids
- release hormones that regulate blood pressure
- produce an active form of vitamin D that promotes strong, healthy bones
- control the production of red blood cells”
Many things can go wrong with kidneys and, even though we can live with one, two healthy functioning kidneys are optimal.
Rather than discuss all the diseases and problems that can be associated with kidneys, let’s delve into how to keep these vital organs healthy. We’ve compiled some of the most agreed-upon practices to prevent kidney disease. Of course, always discuss your individual health plan with your primary care provider.
Control your blood pressure. High blood pressure can damage kidneys. The Center for Disease Control recommends that you “keep your blood pressure below 140/90, or ask your doctor what the best blood pressure target is for you.” Get tested regularly. Home monitors are readily available for purchase and most pharmacies have do-it-yourself machines. Remember, high blood pressure is called a “silent killer” for a reason.
Monitor cholesterol levels. Get tested regularly and follow the advice of your doctor. Medications may be prescribed to lower higher levels and a change of diet.
Eat a balanced and nutritious diet. The World Kidney Day organization explains that having a healthy diet “can help to maintain an ideal body weight, reduce your blood pressure, prevent diabetes, heart disease and other conditions associated with Chronic Kidney Disease.” Lowering your salt intake, too, can also be helpful. “The recommended sodium intake is 5-6 grams of salt per day. This includes the salt already in your foods. (around a teaspoon). To reduce your salt intake, try and limit the amount of processed and restaurant food and do not add salt to food. It will be easier to control your salt intake if you prepare the food yourself with fresh ingredients.”
Control your blood sugar. Many people who have Type 2 diabetes may not know it, so having your blood sugar tested and checking in with your healthcare provider is key to maintaining both kidney and overall health. By detecting and treating diabetes early, your risk of issues such as kidney disease may be lowered. Additionally, proper diet and exercise can keep obesity and, subsequently, kidney disease, at bay.
Fluid intake. Water, water, water. You’ve probably heard this all your life, and this is one big reason why. The WorldKidneyDay.org recommends eight cups or two liters per day for most people and depending on your climate (if it’s 100 degrees outside and you’ve been exercising, you’ll likely need a bit more!). “Your fluid intake may need to be adjusted if you have kidney or heart or liver disease. Consult your doctor on the appropriate fluid intake for your condition.”
Quit smoking. As if you need another reason, smoking slows the flow of blood to the kidneys. With that comes a reduction in efficiency in its normal functions. It also increases the risk of kidney cancer.
Exercise regularly. Get moving! Keeping fit and active lowers stress, blood pressure and may stave off diabetes, all factors that can cause kidney damage.
Don’t take over-the-counter anti-inflammatory/pain-killer pills regularly. Taking these too often can harm the kidneys. Discuss this concern with your doctor to see if there are alternatives or what he/she recommends for your individual treatment plan.
Know your family’s medical history. Informing your health care provider of any kidney disease family history can help him or her to better recommend appropriate checkups and exams, or any courses of actions to help protect your kidney health.
Your primary provider may have other recommendations for your individual health care plan to keep you and your kidneys healthy. Make sure to contact your doctor if you have any concerns or questions about your kidneys.
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