Good kidney health is critical to overall health and quality of life. The kidneys filter waste out of the body, regulate fluids and hormones, and maintain a healthy electrolyte balance.
Over 35 million people in the U.S. have kidney disease, and about 90% of people with chronic kidney disease don't realize their kidneys are damaged [1].
Fortunately, there are many things you can do to prevent and detect kidney damage, as well as manage kidney disease and slow its progression. Read on to learn how to improve kidney health through dietary and lifestyle adjustments.
8 Diet and Lifestyle Tips To Improve Your Kidney Health
A healthy lifestyle is a cornerstone of maintaining stable kidney function. Here are eight tips for improving kidney health.
1. Include Foods That Help Your Kidneys in a Balanced Diet
Eating a healthy diet low in processed foods is one of the most effective ways of preventing kidney disease. A kidney-friendly diet focuses on fresh foods for natural kidney support. A diet for healthy kidneys consists of [2]:
- Fruits
- Vegetables
- Lean proteins
- Low-fat dairy
- Whole grains
However, certain fruits and vegetables that are high in potassium and phosphorus should be limited or avoided because weakened kidneys can't effectively remove these minerals, leading to potentially dangerous levels that can cause heart issues and weaken bones. Here are some to be cautious about:
High-Potassium Fruits and Vegetables That Should be Avoided:
- Bananas
- Oranges and Orange Juice
- Avocados
- Tomatoes and Tomato Products
- Potatoes (including sweet potatoes)
- Spinach
- Pumpkin
- Melons (e.g., cantaloupe, honeydew)
- Dried Fruits (e.g., raisins, apricots)
- Kiwi
High-Phosphorus Fruits and Vegetables That Should be Avoided:
- Broccoli
- Mushrooms
- Nuts and Seeds
- Beans and Lentils
- Corn
- Cocoa and Chocolate Products
Certain fruits and vegetables that are high in calcium and oxalates should be limited to reduce the risk of kidney stones and manage kidney health. Here are some examples:
High-Oxalate Fruits and Vegetables That Should be Consumed in Moderation:
- Spinach
- Rhubarb
- Beets
- Swiss chard
- Sweet potatoes
- Peanuts
- Okra
- Star fruit
- Nuts (almonds, cashews)
High-Calcium Fruits and Vegetables That Should be Consumed in Moderation:
- Leafy greens (collard greens, turnip greens)
- Broccoli
- Oranges
- Figs
- Kale (high in calcium but low in oxalates, generally safe in moderation)
Consume high-oxalate and high-calcium foods in moderation. Drink plenty of water to help flush out oxalates and reduce the risk of kidney stones. Eating oxalate-rich foods with calcium-rich foods can help bind oxalates in the stomach and intestines, reducing absorption and kidney stone risk.
While it may appear that this eliminates many options, it's important to choose fruits and vegetables that are low in potassium and phosphorus while still providing essential nutrients. Here are some kidney-friendly options:
Kidney-Friendly Fruits:
- Apples
- Blueberries
- Grapes
- Pineapples
- Strawberries
- Raspberries
- Cranberries
- Peaches
- Pears
- Watermelon (in moderation)
Kidney-Friendly Vegetables:
- Bell Peppers
- Cabbage
- Cauliflower
- Cucumber
- Lettuce
- Onions
- Garlic
- Green Beans
- Zucchini
- Radishes
Tips for Managing Potassium and Phosphorus:
- Leaching Potatoes: Soak potatoes in water before cooking to reduce their potassium content.
- Choose Low-Potassium Alternatives: Opt for fruits like apples, berries, grapes, and pineapples. Vegetables like cauliflower, bell peppers, and cabbage are good choices.
- Check Labels: Processed foods can be high in phosphorus additives. Always check labels for phosphorus content.
- Consult a Dietitian: A renal dietitian can provide personalized advice based on your specific condition and needs.
It's essential to work with your healthcare provider or a renal dietitian to tailor a diet that fits your individual health requirements.
A kidney-friendly diet is low in: Sodium, Cholesterol, Saturated/Trans Fat
Individuals diagnosed with kidney disease may need to adhere to additional dietary limitations. For example, if you experience focal segmental glomerulosclerosis, which is scarring of blood vessels in the kidneys, your doctor might recommend you follow an FSGS diet. On an FSGS diet, you may need to restrict your daily protein intake to about one gram of animal protein per kilogram of body weight [3].
Your provider might also recommend a diet to lower creatinine, a waste byproduct of protein digestion that can elevate when the kidneys aren't functioning properly. Foods to lower creatinine are generally rich in fiber and low in protein, sodium, and potassium.
2. Drink Plenty of Water
The kidneys are responsible for removing waste from the body through urine production and ensuring a proper balance of electrolytes. To do this properly, they need adequate fluid in the body.
Drinking water has a protective effect on the kidneys, allowing them to do their job while also helping prevent conditions that can contribute to kidney damage, like kidney stones and urinary tract infections. While overall fluid intake is important, plain water provides the greatest renal protection.
It's important to note that if you have chronic kidney disease, known as CKD, or you're on dialysis, your doctor may have you limit your fluid intake. Be sure to follow your doctor's recommendations.
You can accurately determine your hydration levels at home using the Diagnox hydration test strips. This dehydration test checks the specific gravity of urine to assess body's hydration level with precision and accuracy.
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3. Reduce Sodium Intake
To adequately filter waste out of the blood, kidneys require a delicate balance of sodium and potassium. Consuming too much salt will throw off this balance and reduce kidney function. This sodium-potassium imbalance can ultimately lead to kidney disease in otherwise healthy people; for those who already have kidney disease, it can make the disease progress faster.
If you have kidney disease, your doctor might prescribe a renal diet. The daily renal diet sodium limit is 2,000 mg, less than one teaspoon of salt. Most packaged foods contain high sodium levels, so it's critical to read food labels whether you're trying to prevent kidney damage or manage kidney disease.
If you have protein in urine, this blog offers practical advice to manage proteinuria.
4. Practice Regular Exercise and Maintain a Healthy Weight
The glomerular filtration rate, or GMR, measures how well the kidneys filter waste from blood. Studies have shown that exercise can improve GMR [4].
Exercise can also help prevent high blood pressure, or hypertension, which is a significant risk factor for kidney disease. Additionally, exercise is an important part of maintaining a healthy weight. Being overweight can put you at high risk for kidney disease because the kidneys become compressed by extra fat and also must work harder to maintain homeostasis in a bigger body.
If you're experiencing kidney disease, staying active is one way of managing your symptoms and improving your quality of life. Aerobic exercises, stretching, and resistance training can reduce the fatigue, weakness, shortness of breath, and joint pain that often accompany renal disease.
5. Stop Smoking and Reduce Alcohol Intake
Nicotine and alcohol both have adverse effects on renal health. Smoking decreases blood flow to the body's organs, including the kidneys, and, as a result, smokers are more likely to experience protein in their urine, known as proteinuria, and kidney disease.
Because the kidneys are responsible for filtering toxins, including alcohol, out of the body, heavy drinking can negatively impact their functioning. Alcohol is also dehydrating, which can strain the kidneys, and it can contribute to hypertension [5]. To keep kidneys healthy, avoid binge drinking or drinking alcohol daily.
6. Be Wary of Over-the-Counter Pain Medication
Nonsteroidal anti-inflammatory drugs, including ibuprofen, aspirin, and naproxen sodium, can reduce pain and inflammation. However, they are also associated with several kidney diseases, including CKD, acute kidney injury, and inflammation of the kidney tubules, known as tubulointerstitial nephritis. Chronic use of these medications can thin the membranes of the kidney's filters, cause sodium retention, and lead to elevated blood pressure, all of which can result in kidney disease [6].
7. Monitor Your Blood Pressure
High blood pressure damages the blood vessels that deliver blood to the kidneys, impairing their ability to filter blood. As the kidneys become damaged, they lose their ability to effectively regulate blood pressure, leading to further kidney damage and creating a negative cycle that can result in kidney failure.
8. Manage Underlying Conditions That Increase Kidney Disease Risk
In addition to hypertension, diabetes and cardiovascular disease put healthy kidneys at risk. In individuals with diabetes, chronically elevated blood sugar levels can damage the blood vessels of the kidneys. Almost everyone who receives a diagnosis of Type I diabetes experiences some amount of decreased kidney function within the first few years, and about a third will eventually develop serious kidney disease [7].
Testing your urine for glucose can help you detect diabetes early. If you already have diabetes, carefully managing your blood sugar and following all of your doctor's orders are essential to prevent severe kidney damage.
Cardiovascular disease also increases the risk of kidney disease because a well-functioning heart is necessary for delivering oxygen-filled blood to the kidneys. There are many things you can do to keep your heart healthy, such as:
- Eating healthy and exercising
- Managing stress
- Not smoking
- Consistently getting adequate sleep
- Performing routine health screenings, like blood tests to measure triglycerides and cholesterol levels
What Happens When Your Kidneys Fail?
Kidney failure occurs when the kidneys stop working. Without treatment, waste products build up to dangerous levels in the blood. It's the last stage of kidney disease and can be fatal if left untreated. Some of the first symptoms of kidney failure are often [8]:
- Nausea and vomiting
- Frequent urination
- Swelling of the face, hands, and feet
- Muscle cramps
- Confusion
- Itchy skin
Doctors usually diagnose kidney failure using blood and urine tests as well as kidney biopsies. eGFR is a common blood test that estimates the kidney's ability to filter blood. Low eGFR and high creatinine in bloodwork can both be indicative of CKD and, potentially, kidney failure. There is no cure for kidney failure, but you can extend your life and improve your quality of life by undergoing dialysis or receiving a kidney transplant.
Monitor Your Kidney Health With Diagnox’s Protein Test Strips
Because proteinuria can be an early warning sign of kidney damage, monitoring your urine protein level is key to catching kidney problems early. Diagnox's urine protein test strips allow you to discretely test your urine for elevated protein levels from the comfort of your own home. The dipsticks are affordable and reliable, and they come individually packaged. And while kidney disease is relatively rare in children, it's particularly dangerous in young people because they're often asymptomatic. Screening your children for proteinuria allows for early detection and treatment of kidney problems that might otherwise go undetected.
