Your kidneys are organs located at the base of your rib cage, on both sides of your spine.
They are about the size of your fist, and with their multitude of functions, they pack quite the punch.
The kidneys filter waste and excess water from the blood, regulate pH and electrolyte levels, produce hormones that control blood pressure and red blood cell production, and activate vitamin D for calcium absorption and muscle function regulation.
Prioritising your kidney health is crucial for overall well-being. Healthy kidneys play a vital role in filtering waste from your body and producing hormones necessary for proper bodily function.
These are our expert tips to help answer the question, "How can I improve kidney function?".
#1 Make healthy food choices
Eating healthy does so much more for you than just improving your physical appearance.
Choose foods that are healthy for your heart and your entire body: fresh fruits, fresh or frozen vegetables, whole grains, and low-fat or fat-free dairy products.
Aim for smaller, healthier, portions and cut back on salt and added sugars. Try to consume less than 2,300 milligrams of sodium each day, and try to have less than 10% of your daily calories come from added sugars.
Diet and lifestyle tips for keeping your kidneys healthy:
- Use a mix of spices instead of salt when cooking.
- Build your plate to consist of half vegetables, a quarter of protein, and a quarter of carbohydrates.
- Consider baking or broiling meat, chicken, and fish instead of frying.
- Serve foods without gravy or added fats.
- Choose foods with little or no added sugar.
- Transition from whole milk to 2% milk and eventually to fat-free (skim) or low-fat milk and milk products.
- Eat whole grains like whole wheat, brown rice, oats, and whole-grain corn into your daily diet.
- Read food labels and choose foods low in saturated fats, trans fats, cholesterol, sodium, and added sugars.
- Slow down at snack time by choosing lower-calorie options.
- Managing stress, practising relaxation techniques, and coping with problems can improve emotional and physical health.
- Aim for 7 to 8 hours of sleep each night.
- Drink about 8 glasses of water every day.
#2 Make physical activity part of your routine
Regular exercise can lower the risk of chronic kidney disease by reducing blood pressure and boosting heart health, both of which are important for preventing kidney damage.
To enjoy the benefits of exercise, you don’t need to run marathons. 30 minutes of exercise 3-4 times a week is a great start, and you can find an activity you enjoy, such as walking, running, cycling, or even dancing. This will make it easier to stick to and yield great results.
#3 Aim for a healthy weight
People who are overweight or have obesity are at risk for a number of health conditions that can damage the kidneys. These include diabetes, heart disease, and kidney disease.
If you are overweight or obese, try consulting your doctor or visit a dietitian to help you reach your weight goals. You can also try our Weight Control + Energy supplement for women to get you started.
#4 Stop smoking and limit alcohol intake
Smoking harms your body's blood vessels, which results in reduced blood flow to your kidneys. This increases the risk of kidney cancer. If you quit smoking, your risk will decrease, but it will take a long time to reach the same risk level as someone who has never smoked.
Drinking too much alcohol can increase your blood pressure and add extra calories, which can lead to weight gain. If you drink alcohol, limit yourself to one drink per day if you are a woman and two drinks per day if you are a man.
#5 Manage diabetes, high blood pressure, and heart disease
If you have diabetes, high blood pressure, or heart disease, the best way to protect your kidneys from damage is to:
- Keep your blood glucose under control: Checking your blood glucose, or blood sugar, level is an important way to manage your diabetes.
- Manage your blood pressure: The blood pressure target for most people with diabetes is below 140/90 mm Hg.
- Take all your medicines as prescribed: Discuss with your healthcare provider about ACE inhibitors and ARBs, which can protect your kidneys.
- Take care when using over-the-counter painkillers: Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can damage your kidneys.
- Keep your cholesterol levels in the target range: This will help prevent heart conditions and serious health risks such as heart attack and stroke.
#6 Ask your healthcare provider questions
During your next medical visit, ask your healthcare provider the following key questions about your kidney health. The sooner you know you have kidney disease, the sooner you can get treatment to help protect your kidneys.
You are more likely to develop kidney disease if you have
- diabetes
- high blood pressure
- heart disease
- a family history of kidney failure
- frequent untreated UTI's
- recurring kidney stones
#7 Use Liver + Kidney Support from b.wellness
Maintaining healthy kidney function is crucial for people with high blood pressure or a family history of kidney disease.
Liver + Kidney Support can help protect your kidneys by flushing out harmful substances and reducing total cholesterol, water retention, and bloating—all of which can decrease your risk of kidney stones and chronic kidney disease.
It features a combination of herbs and nutraceuticals to support optimal liver and kidney function, helping you feel and perform at your best.
What else does it do to improve kidney function?
- Eliminates toxins and waste products from your body by targeting both the liver and kidneys.
- Reduces your risk of kidney damage and promotes overall bladder support.
- It's high in antioxidants, which support detoxification and soothe digestion.
- These benefits enhance gut health, boost immunity, and increase vitality.
Start supporting your kidneys today
Taking care of your kidneys is essential for maintaining overall health and vitality. By incorporating healthy eating habits, regular physical activity, weight management, and mindful lifestyle choices into your daily routine, you can significantly enhance kidney function.
Additionally, managing existing health conditions and considering supportive supplements like Liver + Kidney Support from b.wellness can further protect and improve your kidney health.
Give the Liver + Kidney Support supplement a try today and find out what else we can help with by visiting our website.
