March is National Kidney Month, a time to remind ourselves just how important our kidneys are, and what simple lifestyle changes we can make to ensure they function for a long time.
What kidneys do
Your kidneys play a crucial role in keeping your body healthy. Their key functions include:
- Filtering waste and toxins
- Balancing electrolytes
- Regulating pH levels
- Controlling blood pressure
- Producing red blood cells
- Supporting bone health
Since your kidneys are essential to many vital processes, it’s important to keep them in good condition.
How kidneys work
One-fifth of the blood your heart pumps goes to the kidneys, where it is then filtered and processed. Excess water, salt, minerals, and waste are sent to the bladder as urine, while clean blood is returned to circulation. In just five minutes, your kidneys filter all of your blood—meaning they complete this process 288 times in a single day!
Your kidneys work hard to keep you healthy, so it’s essential to keep them in the best shape possible. Whether you have kidney disease, suspect you might be at risk, or feel perfectly well, taking care of these vital organs ensures they can continue doing their job effectively.
How to keep your kidneys healthy
1. Limit your salt intake. High-sodium foods can put extra strain on your kidneys. Aim for less than 2,000 milligrams of sodium per day. Be mindful that restaurant and pre-packaged meals are often loaded with salt—one restaurant meal alone can meet your daily limit. Cooking at home with fresh ingredients is a great way to keep your salt intake in check.
2. Avoid high-protein diets. Too much protein can overwork your kidneys. A good guideline is to keep portions to about the size of a deck of cards per meal. Moderation is key to maintaining kidney health.
3. Choose heart-healthy foods. Heart disease can lead to kidney disease, and vice versa, so it’s important to keep your heart healthy. Opt for foods low in saturated fat and cholesterol, such as fish, lean meats, egg substitutes, and healthier spreads instead of butter or margarine.
4. Quit smoking. Smoking significantly increases the risk of kidney disease and heart problems. If you need help quitting, talk to your doctor about strategies and resources to support you.
5. Stay active. Regular exercise boosts your mood, helps manage weight, and keeps blood pressure in check. The more you move, the better you’ll feel!
6. Get regular kidney checkups. Kidney disease often develops silently, with no noticeable symptoms until advanced stages. Routine checkups can detect issues early, helping to prevent further kidney damage.
7. Manage your blood sugar if you have diabetes. Diabetes is the leading cause of kidney failure, and can also lead to heart disease, blood vessel damage, limb loss and blindness. Keeping your blood sugar in check protects not just your kidneys but your overall health.
8. Limit over-the-counter anti-inflammatories. If you have chronic kidney disease, avoid medications like ibuprofen, Advil and Motrin, as they can further harm kidney function. Even if you don’t have kidney disease, use these medications only as needed and consult your doctor if you take them regularly.
9. Monitor and control your blood pressure. Keeping your blood pressure in a healthy range is one of the most effective ways to protect your kidneys. Work with your doctor to manage it properly.
10. Join a supportive community. Whether you’re managing kidney disease, making lifestyle changes, or seeking encouragement, connecting with others can be a powerful motivator. A supportive community helps you stay informed, inspired and in control of your health. Surround yourself with people who prioritize wellness, and you’ll feel more motivated to do the same.
Your kidneys play a crucial role in keeping your body healthy, yet they’re often overlooked until problems arise. Following the guidelines above will not only help protect your kidney function, but help you feel better too. Prioritizing kidney health isn’t just about preventing disease; it’s about ensuring your overall well-being. Take care of your kidneys, and they’ll take care of you!