The CDC estimates that 15% of adult Americans and 38% of Americans over the age of 65 suffer from chronic kidney disease (also known as CKD).
Let’s take a closer look at how the kidneys work, and what you can do to keep yours healthy.
About Your Kidneys
The kidneys are two bean-shaped organs located on either side of your spine, just below your rib cage.
Each kidney is roughly the size of a fist and contains about a million tiny filtering units called nephrons. These are responsible for filtering your blood.
Your blood enters your kidneys through the renal arteries. As blood flows through each nephron, waste products, toxins, and excess substances like water, salt, and potassium are removed and sent to the bladder as urine. Once your blood is filtered, it leaves the kidneys and circulates back into your body.
Apart from filtering your blood, your kidneys have some other important functions:
- They regulate your body’s fluid levels by controlling the amount of water excreted as urine.
- They keep electrolytes like sodium, potassium, and calcium properly balanced.
- They produce an enzyme called renin, which helps to control your blood pressure.
- They release a hormone called erythropoietin that stimulates the production of red blood cells.
Basic Strategies for Keeping Your Kidneys Healthy
Following are some practical tips for keeping your kidneys in good shape:
- Stay Hydrated
Water helps your kidneys to do their important work. Drinking plenty of water also helps to prevent kidney stones.Aim for about 8 glasses of water per day under normal circumstances, but drink more when exerting yourself or if you’re in a warmer climate.
- Eat a Balanced Diet
Overdoing sodium, processed foods, and sugar can increase your risk for developing kidney disease.A healthy diet will include colorful fruits and vegetables, lean protein, and healthy fats. Antioxidant-rich foods like berries and leafy greens are particularly good for kidney health.
Do your best to minimize processed foods, refined carbohydrates (like sugar), and unhealthy fats.
- Exercise
Staying physically active helps to keep your weight within a healthy range and your blood pressure under control. Both of these go a long way toward supporting kidney health. Aim for at least 30 minutes of exercise most days of the week and keep your body moving throughout the day. - Habits to Avoid
Don’t smoke. Smoking slows blood flow to the kidneys and can worsen kidney disease. On the flip side, quitting can improve kidney health. Limit alcohol consumption, as well. Drinking to excess can harm your kidneys. Ideally women will not exceed one drink per day and men will not exceed two. The less the better.
- Don’t Overuse OTC Pain Medication
Over the counter NSAIDs (nonsteroid anti-inflammatory drugs) like ibuprofen can cause kidney damage if taken too often or in large amounts. Use these medications only as directed.
It’s also a good idea to see your primary care provider annually. It can take years for kidney disease to become symptomatic, but early detection increases the potential for successful treatment.
In particular, your PCP should monitor two important risk factors for kidney disease:
- Blood pressure
Chronically elevated blood pressure is a leading cause of kidney disease.
- Blood sugar
An A1C level that is higher than 7 may indicate pre-diabetes or type 2 diabetes. Both can damage blood vessels in your kidneys.
The Final Word
Healthy lifestyle habits and solid preventive healthcare are the ticket to preventing kidney disease as you age.
Want to learn more about aging better? Call Renew Youth at 800-859-7511 or use our easy contact form to schedule your complimentary consultation.