Commit to Staying Hydrated
Drinking water regularly is so important to your kidneys because it helps regulate electrolyte and other toxin levels from your kidneys to make sure that they function normally. Not only does consistent fluid intake reduce the risk of Chronic Kidney Disease (CKD), but it also works to prevent future kidney stone formation especially if you have had one in the past. While there are no specific guidelines for how much water intake is needed because of health and lifestyle variations, it is a good idea to aim for 1.5 to 2 liters per day. Talk your physician, though, because certain health conditions make require specific fluid restrictions.
Make Healthy Food Choices
Kidney health starts by taking care of your entire body! One of the best ways to do this is to make healthy food choices. Research has shown that managing what you eat will help you manage Chronic Kidney Disease by potentially preventing progression and slowing it down. Additionally, avoiding excessive protein intake could delay kidney failure. However, it is important to ensure you are getting enough quality protein intake appropriate for your metabolic needs based on your individual state: for example, someone with cancer and wasting may need more protein. If you are a dialysis patient some minerals that you may need to control your intake are: phosphorus, potassium, and sodium. Talk to your physician if this applies to you. Focusing on fresh ingredients naturally low in sodium like cauliflower, blueberries, fish, whole grains, and more is a great start to highlighting your kidney health.
Exercise Regularly
Physical activity not only reduces the risk of kidney disease, but it can also reduce blood pressure, boost cardiovascular health, and control blood sugar levels, all of which are equally important to maintaining overall health. Incorporating small daily habits of exercise into your routine can look like walking, dancing, and even weightlifting. Aim for 5-10 minutes of gentle movement on a daily basis when possible.
Get tested for Kidney Disease
Getting tested for Kidney Disease regularly is a terrific way to monitor kidney health and spot changes as early as possible in order to slow or prevent future damage. This becomes especially important for those at a high risk of kidney damage and disease such as those with diabetes, high blood pressure, obesity, a family history of kidney failure, recurring kidney stones, or being age 60 or older. Tests can be conducted by your physician with an estimated Glomerular Filtration Rate (eGFR) and a urine albumin creatinine ratio (UACr) which is a blood test and urine test, respectively.
Manage Blood Sugar & Blood Pressure
Kidney protection plays a large in part the prevention and management of health conditions that will affect these organs. High blood pressure can cause kidney damage but healthy lifestyle changes can help reduce blood pressure or consider talking to a doctor about medication. In addition, high blood sugar can also increase your risk for kidney disease because the kidneys have to increase their function to filter blood which can lead to severe damage later on. Whether or not you have diabetes, it is important to keep stable blood sugar levels by eating a balanced diet at appropriate time intervals.
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