Eat smart, stay healthy: diet tips for healthy, happy kidneys

How much time a day do you spend thinking about your kidneys? Most of us aren’t really concerned about these small organs. Yet, your kidneys are vital players in your body’s processes. It’s worth taking the time to understand more about them, and how your diet can naturally assist your kidneys in performing at their best.

Quick Read:

Your kidneys are powerhouses, but they aren’t invincible. When there’s excess sodium in your body, the kidneys struggle to work efficiently.
A pre-existing condition like high blood pressure or diabetes, can increase your risk for developing kidney disease.
Kidney stones are a common health issue to watch for. These are hard deposits comprised of minerals and salts that form inside your kidneys.

Getting to know your kidneys

Your kidneys are about the size of your fists, and they are certainly capable of packing a punch. If you could peek into your body, you would find your kidneys at the the bottom of your rib cage (on either side of your spine).

So, what do they actually do? A lot of work, in fact. Your kidneys are functional 24/7 and their role includes:

Filtering waste products, water, and impurities from your blood, which is later expelled in your urine.
Regulating levels of pH, salt, and potassium in the body.
Producing hormones that help regulate blood pressure.
Using a form of Vitamin D to help your body absorb calcium (necessary for healthy bones).

Considering the scope of their work, it’s important to keep your kidneys in prime condition. Kidney problems can result in kidney disease and this condition can eventually lead to a heart attack or stroke, anaemia, heart disease, and hypertension – amongst other health complications.

All your organs need to work together to remain healthy and keep your body functioning. With this in mind, if you have a history of certain health conditions, you may be at risk for kidney disease. These conditions include diabetes, high blood pressure, heart disease, and obesity.

What are the first signs of kidney problems?

Before you can take steps to optimise your kidney health, learn the common symptoms of kidney issues. Some of the most common red flags are:

Increased thirst
Constant fatigue and weakness
Pain while urinating
Pink, dark urine (blood in urine)
Constant need to urinate (especially at night)
Swollen hands, stomach, ankles, feet
Puffy eyes

Factors that worsen your kidney health

One of the biggest culprits that affects kidney health is excess salt. Too much salt contributes to high blood pressure and when there’s excess sodium in your body, the kidneys struggle to keep up. As sodium builds up, the body holds on to water to dilute it. This increases the volume of blood in the bloodstream as well as the amount of fluid surrounding the cells. Increased blood volume means the heart has to work harder and puts more strain on the blood vessels. The extra work and pressure can cause blood vessels to stiffen, resulting in high blood pressure, heart attack and stroke. It also has the potential to cause heart failure.
Some vitamins and supplements can negatively impact your kidneys. Even if you are taking them with good intentions for your health, it is possible to overdose on vitamins.
Smoking affects your kidneys as the toxins damage blood vessels, cutting off the flow of blood. Without adequate blood flow, your kidneys can’t function properly.

What about kidney stones?

Kidney stones are a common health issue. These are hard deposits comprised of minerals and salts that form inside your kidneys. Kidney stones can be as small as tiny grains to as large as golf balls.

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.

How to keep kidneys healthy

First, keep up with annual health checks (like blood pressure tests). These are vital to catch any potential issues in good time – and treat the condition. If you suspect a problem with your kidneys, speak to your doctor or go to a clinic for blood and urine tests.
If you are a smoker, do your best to quit.
Be mindful about using supplements. Always clear it with your doctor before starting a new supplement.
Monitor your salt intake. Read food labels and you’ll be surprised at how much hidden sodium lurks in everyday foods. Rather flavour your food with herbs and spices.
Excellent nutrition is a cornerstone of a healthy body and mind. If you are overweight, get advice from a doctor about a weight loss solution and work toward a healthier weight.
Your kidneys love water as it helps to flush out toxins. One of the easiest ways to drink your fill is to choose water over sodas, juices, and alcohol.
Invest in a small blood pressure monitor and take proactive steps to keep blood sugar and blood pressure under control.