10 March is World Kidney Day! Learn more by exploring www.worldkidneyday.org
What are the kidneys and what do they do?
The kidneys are paired bean-shaped organs located in the lower back region. They have several essential functions, including the removal of waste products and fluids from the body through the production of urine. The kidneys also produce special hormones that regulate our blood pressure, stimulate red blood cell production, and maintain bone structure.
Due to these essential functions, if your kidneys are damaged, you may experience a range of symptoms that are detrimental to health and wellbeing. Damage to the kidneys may occur suddenly, known as Acute Kidney Injury (AKI) or it may develop over time, Chronic Kidney Disease (CKD). Prevention, early detection and prompt intervention is the key to managing kidney disease.
How do I keep my kidneys healthy?
The key to maintaining good kidney health is adopting a healthy lifestyle, scroll through our list below to learn our six top tips:
1) Maintain a healthy weight
It is important to maintain ideal body weight as obesity is linked to the development of risk factors for CKD such as Type 2 Diabetes and high blood pressure. Regular physical exercise is crucial to maintain ideal body weight but also to reduce stress which is linked to high blood pressure.
Consuming a balanced diet, containing plenty of fruits and vegetables and low in saturated fats, salt and sugar will help to maintain healthy body weight. If you need to lose weight, speaking to your General Practitioner (GP) is a good place to
start as they can recommend strategies bearing any medical conditions that you have in mind.
2) Aim for an adequate fluid intake
Fluid is essential to keep the kidneys well hydrated. Dehydration reduces blood flow to the kidneys and increases the risk for kidney disease. Dehydration also results in your urine becoming highly concentrated and at risk of kidney stones formation, which can impair kidney function.
Fluid intake should be between 2-3 litres per day, the majority of which should be plain water. You should be observant of the colour of your urine and aim to have paler or straw-coloured urine, as opposed to darker coloured urine which is more concentrated.
You should take extra precautions in conditions that can put you at risk for dehydration. These include when exercising, when in a warm or hot environment, or any episode of vomiting or diarrhoea.
3) Stop smoking
Smoking can reduce blood flow to the kidneys, increasing the risk for kidney damage. The incidence of kidney disease is higher for smokers, with a medical history of diabetes or high blood pressure, common risk factors for kidney disease.
If you smoke, try to stop. Get help from a local smoke-free service. Within the United Kingdom (UK), the National Health Service (NHS) smoke cessation service offers free advice and support.
4) Reduce alcohol consumption
Excessive amounts of alcohol can reduce blood flow to the kidneys, worsen high blood pressure and precipitate dehydration, all risk factors for kidney disease. You should aim to consume no more than 14 units of alcohol per week, spread over 3 days. 14 units are equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.
For more on the number of units of alcohol in common drinks refer to this NHS unit calculator.
5) Be cautious with over-medicating
Some over the counter preparations such as Aspirin and Ibuprofen are potentially toxic to the kidneys. This is particularly when used in large amounts and for an extended period of time.
It is important to follow the instructions that come in the package when using over the counter medications.
6) Management of existing conditions
Diabetes and high blood pressure are the most common risk factors for kidney disease. If you take medications to manage your blood pressure or diabetes, ensure that you take them as prescribed. Let your GP know if you are experiencing any side effects, as these may be managed.
It is possible to monitor your blood pressure and diabetes at home. Do speak to your GP about target ranges to aim for. Visit the British and Irish hypertension society for more details of approved blood pressure monitors. Head over to Diabetes.co.uk to read a guide to blood glucose meters.
Making lifestyle changes is never easy. A step-by-step approach is recommended to help you make those lasting changes required to protect your kidneys. If you find it difficult, please consider accessing any of the services discussed in this article to help you on your journey to better kidney health.
Find Out More
- Kidney Care UK - UK Kidney patients support charity
- National Health Service (NHS) website
- NHS Kidney awareness campaign
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