The National Institute of Diabetes and Digestive and Kidney Diseases reports that chronic kidney disease affects more than one in seven adults in the United States, an estimated 35.5 million Americans. Additionally, the risk of developing kidney disease increases with conditions such as diabetes or high blood pressure.
Lifestyle can significantly affect overall kidney health, and it is vital to take action to improve kidneys and prevent conditions such as chronic kidney disease.
Eric Judd, M.D., an associate professor in the UAB Department of Nephrology, and Joseph Crivelli, M.D., an assistant professor in the UAB Department of Urology, provide tips on maintaining optimal kidney health.
Eat healthy
Food can be a significant factor when considering kidney health. Judd and Crivelli recommend limiting fast food and take-out foods due to the high amounts of salt. It is best to avoid packaged foods and cook as often as possible. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are dietary plans that encourage healthy eating and a lifestyle imperative to kidney health. “Most diets that are considered heart-healthy are also kidney-healthy” Crivelli stated. Choosing a healthy diet can be a great first step toward improving Kidney Health.
Stay active
Judd explains that 150 minutes of dedicated weekly exercise can significantly improve kidney health. This could be 30 minutes of physical exercise five days a week. “It is important to note that walking during the day or having an active job is insufficient,” Judd stated. “If you must change your clothes for the activity, this is a good sign that you are exercising.” Crivelli noted hydration is key when exercising. Keeping an active lifestyle can offer steps toward preventing and improving kidney health.
Do not be fooled by social media trends
Detox treatments and supplements are surfacing on the internet and are presented as ways to improve your overall health. Judd notes, “It is highly important to be mindful of what is put in the body. Kidneys serve as the body's natural detox organ, and the body does not need detox treatments that might be popular online.” Any supplements entering one’s system are treated like drugs that your body attempts to remove, thus putting more work on the kidneys. It is best practice to avoid taking supplements unless recommended by a physician or care provider.
Seek help for chronic pain
Over-the-counter pain relievers can have significant effects on kidney health, especially following long-term use. Judd says that long-term exposure to pain relievers such as Naproxen, Aleve, Ibuprofen, and other Nonsteroidal anti-inflammatory drugs (NSAIDs) puts the kidneys at risk for significant damage. Crivelli added that They can cause problems in the gastrointestinal organs like the stomach as well. Acetaminophen may be a safer alternative to NSAIDs for minor conditions such as joint pain and headaches in most individuals if alcohol consumption is avoided. It is vital to seek help with chronic pain as opposed to relying on over-the-counter solutions that can impact kidneys.
Commit to healthy behaviors
Judd says it is imperative to quit smoking before it is too late. Addictions can be challenging to overcome, but the vital first step is accepting the behavior and wanting to seek change. 1-800-QUIT-NOW is a toll-free resource that can assist in taking the first steps in quitting smoking. Habits such as nicotine in other forms, such as vaping or chewing and heavy caffeine consumption, are also harmful habits that Judd recommends limiting to improve kidney health.