Tips to improve your kidney health

It’s World Kidney Day on 13 March, and what better time to focus on these important organs? Your kidneys are the two bean-shaped parts that you find on either side of your spine, just below your ribcage. Each of your kidneys is about the size of a fist.

What makes your kidneys vital is the jobs they do within your body; your kidneys help to filter waste and balance essential nutrients.

How the kidneys work

Your kidneys are hard at work every single day, removing toxins and excess fluid from the blood, filtering waste, and balancing fluids. This includes maintaining the correct levels of water, minerals, and salt. At the same time, kidneys help to regulate blood pressure. They do this by releasing hormones that help control your blood pressure. Kidneys also produce red blood cells and maintain your bone health by activating Vitamin D – a necessary vitamin for strong bones.

Even though you yourself are not up all day and night, your kidneys are still busy 24/7 to keep your body in balance. If they don’t function properly, waste builds up in your blood, leading to kidney disease and other health issues. 

How to improve kidney health naturally

Here are some key ways to protect and improve your kidney health: 

• It doesn’t get simpler than drinking enough water each day. Your kidneys love water as it helps to flush out toxins. One of the easiest ways to drink your fill is to almost always choose water over sodas, juices, and alcohol.
• Another quick and natural way to improve kidney health is by cleaning up your diet. Try not to add extra salt to your meals and do include more fresh and whole foods. Salt is one of the biggest enemies of your kidneys. Choose kidney-friendly foods, such as apples, leafy green vegetables, fish, cauliflower and berries. Go easy on dairy and red meat.
• Invest in a small blood pressure monitor and take proactive steps to keep blood sugar and blood pressure under control. You can do this by maintaining a healthy weight and exercising regularly.
• It’s not wise to take a painkiller for every little ache and pain. Overusing painkillers can lead to kidney damage. It’s best to speak to your doctor about safer medication alternatives.
• Quit smoking and cut back on alcohol. Smoking reduces blood flow to the kidneys, worsening their function. Excessive alcohol consumption strains the kidneys and raises blood pressure.
• Get regular kidney check-ups. If you have risk factors like diabetes, hypertension, or a family history of kidney disease, ask your doctor about routine kidney function tests. 

Good to know

Kidney stones are a common health issue to watch for. They are hard deposits comprised of minerals and salts that form inside your kidneys. Kidney stones can be as small as tiny grains or as large as golf balls! Understandably, this is quite concerning. Watch for symptoms of intense pain that usually comes from the back or side.

Check your urine for blood and if you experience frequent urination, nausea, and vomiting, please see a doctor as soon as possible. Smaller stones often pass on their own, but for the larger ones, a doctor will likely prescribe a specific treatment. 

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.