The kidneys are two bean-shaped organs, which sit below the ribcage and behind your belly. Taking care of your kidneys might feel secondary after things like lung and heart health, but it’s just as important. Research suggests that chronic kidney disease (CKD) affects more than 10% of the UK population – and is becoming more and more common.
Among other things, we rely on our kidneys to remove toxins from the blood, control blood pressure, and regulate the body’s fluid balance. Luckily, there are plenty of things you can do to take care of your kidney health and reduce your risk of CKD.
With that said, here are nine steps you can take to help keep your kidneys healthy.
1. Cut back on salt
High-salt diets are bad for our health for several reasons. Among other things, they’re closely linked with high blood pressure and an increased risk of chronic health conditions.
High blood pressure causes blood vessel damage. Over time, this can affect blood supply to our organs – including the kidneys. According to Kidney Care UK, high blood pressure also damages the kidneys’ delicate filtering units, affecting their ability to get rid of waste and extra fluid. If left unchecked, a build-up of fluid can cause blood pressure to rise even higher.
Research has also found that consuming too much salt can increase the amount of protein in the urine, which is a major risk factor for reduced kidney function. There’s also evidence that high salt intake may speed up the development of kidney disease in people already suffering from kidney problems.
The NHS advises that adults shouldn’t have more than 6g of salt a day – the equivalent of around one level teaspoon. However, research has revealed that a large number of UK adults are consuming up to 40% more than the recommended daily intake.
For more tips on cutting back on salt, you can read our article; 9 ways to lower your salt intake.
2. Stay hydrated
Roughly 60% of the body is made up of water. Staying hydrated is important for overall health, but particularly for kidney function.
One reason for this is that we rely on our kidneys to regulate fluid levels. For example, they hold on to water when we need it and produce urine when we don’t.
Becoming dehydrated means blood and nutrients can’t reach the kidneys as effectively, meaning they can’t work as well. In severe cases, this can lead to kidney damage.
According to the National Kidney Foundation, not drinking enough fluid also increases your risk of developing kidney stones and urinary tract infections (UTIs) – both of which can harm your kidneys. Meanwhile, drinking enough water makes it more difficult for kidney stones to form because water prevents stone-forming crystals from binding together.
Check out our articles, 11 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water, for inspiration.
Note: If you have advanced chronic kidney disease, kidney failure, or are on dialysis, you may need to limit your fluid intake. This is because your kidneys are producing little to no urine, which causes water to build up in the body, and can lead to symptoms like headaches and swelling in certain areas of the body.
Therefore, it’s important to always follow the guidance of your doctor or healthcare team. The National Kidney Foundation has more information on the dos and don’ts of fluid management for kidney disease.
3. Limit your use of over-the-counter painkillers
Research has found that taking regular, high doses of common painkillers can cause kidney damage.
As a result, experts advise that people limit their intake of over-the-counter painkillers, where possible. And, when you do take them, it’s important to take only the prescribed dose and for the shortest time you need them.
Painkillers like ibuprofen, aspirin, and naproxen belong to a group of drugs called non-steroidal anti-inflammatory drugs (NSAIDS). You can find a list of NSAIDs on the NHS website.
4. Reduce your intake of ultra-processed foods
Unlike whole, nutrient-dense foods like fruits and vegetables, ultra-processed foods, such as crisps, pizza, and doughnuts, are stripped of key nutrients like fibre and tend to be high in salt, saturated fat, and added sugar. According to research, around 75% of the salt in our diets comes from processed foods.
As a result, diets high in ultra-processed foods are linked with an increased risk of disease and early death. And research has drawn a link between diets high in ultra-processed foods and an increased risk of chronic kidney disease.
For example, in this study, every 10% increase in energy from ultra-processed foods resulted in a 7% greater risk of CKD.
So, limiting your intake of ultra-processed foods can be a useful step to take. According to Kidney Care UK, even swapping one ultra-processed food for another less-processed food each day can reduce your risk of CKD by 6%.
5. Base your diet around whole foods
According to the National Kidney Foundation, eating a well-balanced diet of whole, nutritious foods that are low in sodium is one of the best things you can do to help stop or slow the progression of kidney disease.
Studies have found that eating whole grains, nuts, fruits, and vegetables is one of the most effective ways to keep your kidneys healthy. Whole foods are typically full of key nutrients like fibre and free from added sugar, salt, and saturated fat.
It’s important to note that having chronic kidney disease can change your need for certain nutrients. One reason for this is that the waste products that build up in your body each day can change the way your body uses vitamins and minerals. Some vitamins are also lost during dialysis treatment.
This can mean that, depending on your health and other factors, you may need to increase your intake of some vitamins and minerals, while limiting your intake of others. For example, research has found that kidney disease can sometimes cause certain nutrients, such as vitamin A and E, to build to unhealthy levels in the body.
For this reason, it’s important to always speak to your doctor about your vitamin and mineral intake as advice will vary from person to person.
6. Quit smoking
According to Kidney Care UK, smokers are four times more likely than non-smokers to develop kidney failure; and smoking doubles your risk of kidney cancer.
This is because, among other things, smoking raises heart rate, blood pressure, and the amount of fatty deposits in your blood vessels – all of which are risk factors for kidney disease.
However, the good news is that quitting helps to reduce all of these risks. And, according to experts, your risk begins to drop as soon as you stop.
If you’d like some support with quitting smoking, you can visit the NHS’s stop smoking services.
7. Stay active
Research has found that one of the most common health issues among people with chronic kidney disease (CKD) is a lack of physical activity. Alongside the common side effects of dialysis – including increased inflammation – a lack of physical activity can negatively impact health and speed up the development of kidney disease.
As a result, studies have found that exercise has various health benefits for people with CKD, including better sleep, improved blood pressure control and physical ability, and reduced anxiety and depression. According to Kidney Care UK, exercise may also increase dialysis efficiency.
That said, experts advise low-impact exercise and some research has found that high-intensity exercise has the potential to progress kidney disease – particularly when performed in hot weather, due to the dehydration risk.
Note: It’s important to speak to your doctor before introducing a new exercise plan to your routine if you have kidney trouble.
8. Prioritise good quality sleep
Getting enough good quality sleep is essential for overall health because it allows your body to rest and repair itself. Studies have linked sleep deprivation and sleep disorders with higher rates of diabetes and heart disease – and experts are now realising the impact of sleep on kidney function too.
For example, this study revealed that getting less than five hours of sleep a night may have a direct impact on kidney function.
Dr. McMullan, MD, of Brigham and Women’s Hospital in Boston explains, “Kidney function is actually regulated by the sleep-wake cycle. It helps to coordinate the kidneys’ workload over the course of 24 hours. We also know that nocturnal patterns can affect chronic kidney disease, and that people who sleep less usually have faster kidney function decline.”
If you’ve been struggling to sleep well recently, head over to the sleep and fatigue section of our website. Here, you’ll find information on everything from creating sleep-friendly environments to coping with insomnia.
9. Cut back on added sugar
Having too much added sugar in your diet doesn’t directly damage healthy kidneys. However, it can still play a key role in kidney health.
This is because diets high in added sugar have been consistently linked with an increased risk of health conditions like type 2 diabetes. Diabetes is considered the leading cause of kidney failure. According to research, one in three adults with diabetes has kidney disease.
High blood sugar can damage blood vessels in the kidneys and impair their ability to function. Diabetic nephropathy is the name given to kidney damage caused by diabetes. Many people with diabetes also develop high blood pressure, which can further impact kidney health.
For guidance on reducing your sugar intake, have a read of our article; 9 simple ways to cut back on added sugar.
Final thoughts…
The kidneys are central to our health, as they remove toxins from the blood and regulate the body’s fluid balance. Luckily, there are plenty of steps you can take to keep them in good working order and reduce your risk of developing kidney disease.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find diet tips for everything from bone health to heart health and longevity.
What do you do to take care of your kidney health? Will you be making any changes after reading this article? We’d be interested to hear from you in the comments below.
