Prevent chronic kidney disease to protect kidneys healthy
You are more likely to develop kidney disease if you have the following conditions:
- Diabetes
- High blood pressure
- have heart disease
- have a family history of kidney failure
What can I do to keep my kidneys healthy?
You can protect your kidney health by preventing or managing conditions that cause kidney damage, such as diabetes and high blood pressure. The steps described below may help keep your whole body healthy, including your kidney health.
At your next doctor's visit, you may want to ask your health care provider about your kidney health. Early kidney disease may not have any symptoms, so getting tested may be the only way to find out about your kidney health. Your health care provider will help decide how often you should be tested.
If you develop a urinary tract infection (UTI), see your healthcare provider right away. If left untreated, it may affect your kidney health.
Make kidneys healthy food choices
A diet conducive to kidney health should limit sodium, cholesterol and fat, focusing instead on fruits, vegetables, whole grains, low-fat dairy products and lean meats (seafood, poultry, eggs, beans, nuts, seeds and soy products), and people who have been diagnosed with CKD may also need to limit certain other nutrients.
Here are a few ways to adjust your diet to keep your kidneys healthy
1. Good dietary distribution is good for kidneys healthy
As a general rule of thumb, follow the MyPlate method at each meal. Fill about half of your plate with vegetables and fruits, a quarter with lean protein and a quarter with whole grains.
2. Limit your salt intake for your kidneys healthy
Sodium sneaks into all sorts of places you wouldn't think possible, especially packaged foods like soups and breads. Limiting your sodium intake can help control your blood pressure. According to the 2020-2025 Dietary Guidelines for Americans issued by the U.S. Food and Drug Administration, aim for 2,300 milligrams per day - that's about 1 teaspoon of table salt.
If you are at risk for high blood pressure or already have high blood pressure, Maruschak recommends following a low-sodium diet - specifically the Dietary Approaches to Stop Hypertension (DASH) eating plan. Try these tips to control your sodium, too.
Limit ordering takeout and eating at restaurants.
Cook at home with whole, unprocessed foods. When you cook at home with fresh ingredients, you can control exactly how much sodium (and fat) is in each bite.
Use condiments creatively. Maruschak recommends avoiding salt when cooking or at the table. Instead, use spices, herbs, lemons and other sodium-free condiments.
Check packaging. Any prepared food that has sodium at or above your daily value is considered high in sodium. Whenever possible, choose soups, frozen meals and other packaged foods that are labeled reduced sodium, low sodium or no salt.
Rinse canned foods before eating them. This helps remove excess sodium.
3. Watch your protein intake for your kidneys healthy
When you eat protein, your body produces waste products that are filtered through your kidneys. While protein is an important part of a healthy diet, eating more protein than you need may cause your kidneys to work harder. While more research is needed on the effects of a high-protein diet on overall kidney health, if you already have CKD, your doctor may recommend a low-protein diet.
Whether you have been diagnosed with CKD or not, choosing healthier protein sources and watching your portion sizes can help. Good sources of protein include.
Lean meat, fish or skinless poultry (a serving size of 2 to 3 ounces, or about the size of a deck of playing cards)
Eggs
Dairy products (a serving size of yogurt and milk is ½ cup, while a serving size of cheese is 1 ounce - about the size of your two thumbs combined)
Beans, chickpeas, lentils, peas (one serving is ½ cup)
Nuts (one serving is 1/4 cup)
4. choosing complex carbohydrates is better for your kidneys healthy
Carbohydrates are your body's primary source of energy, and those naturally occurring in fresh foods are full of fiber, support heart and gut health, and keep your blood sugar levels stable. However, simple carbohydrates - such as the sugar added in desserts, sweetened beverages and many packaged foods - can raise blood sugar and increase the risk of obesity, type 2 diabetes and heart disease.
As part of an overall healthy diet, you should limit sweets and foods with added sugar (check labels - they're found in many surprising places, such as fruit yogurt), Maruschak said. Healthier carbohydrate options include whole grains, fruits, vegetables, beans and lentils.
Tips for making healthy food choices
- Cook with spice blends rather than salt.
- Choose vegetable toppings such as spinach, broccoli and green peppers for pizza.
- Try grilling or broiling meats, chicken and fish instead of frying them.
- Offer foods without gravy or added fat.
- Try to choose foods with little or no added sugar.
- Gradually drop from whole milk to 2% milk until you are drinking and cooking with fat-free (skim) or low-fat milk and dairy products.
- Eat foods made from whole grains, such as whole wheat, brown rice, oats and whole grain corn, every day. Use whole grain bread for toast and sandwiches; use brown rice instead of white rice when cooking at home and when eating out.
- Read food labels. Choose foods that are low in saturated fat, trans fat, cholesterol, salt (sodium) and added sugar.
- Slow down when snacking. It takes more time to eat a bag of low-fat popcorn than a slice of cake. Peel and eat an orange instead of drinking orange juice.
- Try keeping a written record of what you eat during the week. It can help you see when you tend to overeat or eat high-fat or high-calorie foods.
Exercise is good for your kidney health
Be active for 30 minutes or more on most days. If you are currently inactive, ask your health care provider about the type and amount of physical activity that is right for you. Use these tips to add more activity to your life and help you get active.
Maintain your kidney healthy at a healthy weight
The Weight Planner is an online tool that can help you adjust your calorie and physical activity plan to achieve and maintain a healthy weight.
If you are overweight or have obesity, work with your healthcare provider or dietitian to develop a realistic weight loss plan. Check out more resources for weight control and physical activity to help you get and stay motivated.
Getting enough sleep can also keep your kidneys healthy
Aim to get seven to eight hours of sleep each night. If you have sleep problems, take steps to improve your sleep habits
Controlling alcohol intake is good for keeping your kidneys healthy
Drinking too much alcohol can increase blood pressure and add extra calories, which can lead to weight gain affecting kidney health. If you drink alcohol, limit it to one drink per day if you are a woman or two drinks per day if you are a man. One glass of alcohol is.
- 12 ounces of beer
- 5 ounces of wine
- 1.5 ounces of white wine
Explore activities to reduce stress
Learning how to manage stress, relax and cope with problems can improve mood and kidney health. Physical activity can help reduce stress, as can mind and body practices such as meditation, yoga or tai chi.
Managing diabetes, high blood pressure and heart disease is good for keeping your kidneys healthy
If you have diabetes, high blood pressure or heart disease, the best way to protect your kidney health from damage is to
Keep your blood sugar numbers close to your goals. Checking your blood sugar, or glucose levels, is an important way to manage your diabetes. Your health care team may want you to test your blood sugar once or more times a day.
Keep your blood pressure numbers close to your goals. Most people with diabetes have a blood pressure goal of less than 140/90 mmHg.
Take your medications as your doctor tells you to. Talk with your healthcare provider about certain blood pressure-lowering medications, called ACE inhibitors and arb, that can protect your kidney health. The names of these medications end in -pril or -sartan.
Pay attention to the over-the-counter pain medications you use daily. Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, can damage your kidneys. Learn more about over-the-counter medications and your kidneys.
To help prevent heart disease and stroke, keep your cholesterol levels within your target range. There are two types of cholesterol in the blood. LDL and HDL. LDL, or "bad" cholesterol, builds up and clogs blood vessels and can lead to a heart attack or stroke. HDL, or "good" cholesterol, helps remove "bad" cholesterol from blood vessels. A cholesterol test also measures another type of blood lipid, triglycerides.
Ask your health care provider questions
At your next visit, ask your health care provider these key questions about your kidney health. The sooner you know if you have a problem with your kidney health, the sooner you can get treatment to help protect your kidney health.
Keep your kidneys heathy by at-home kidney test
The At-Home Kidneys Heathy Test contains all the supplies you need to test your kidneys heathy. The At-Home Kidneys Heathy Test allows you to test uric acid (UA), creatinine (CR) and urea (UR) at home. The At-Home Kidneys Heathy Test makes the entire process of checking kidney function easy, reliable and private. Each test requires only 35 ul of blood or a pin-sized blood drop. The Home Kidneys Heathy Test is a great tool for family physicians and clinics.
References
1. 8 Diet Tips to Help Prevent or Manage Chronic Kidney Disease
See also:
- Kidney Health
- 9 Best At-Home Kidney Tests Buyers Guide In 2022
- What's creatinine with kidney test in blood?
- How important is a tester with kidney test function?
- What is anemia with kidney disease?
- Chronic Kidney Disease: Causes, Symptoms And Management