In America, kidney disease is a significant issue. According to the National Kidney Foundation, kidney disease claims more than 90,000 American lives each year. Accordingly, kidney disease claims more lives each year than both breast cancer and prostate cancer combined. The good news is that by incorporating healthy habits into our daily lives, we can take simple steps to protect our kidneys.
Small changes to the way you eat, drink, and exercise can help you keep your kidneys in tip-top shape.
Lower The Amount Of Red Meat You Eat
Red meat is full of iron, which can be really good for your overall health, however, eating too much red meat can damage your kidneys over time. According to the Journal of the American Society of Nephrology, red meat is “possibly kidney toxic.” This may be due to the fact that red meat produces too much dietary acid.
Protein is really good for your kidneys though, especially if that protein is plant-based. Cut some red meat out of your diet and replace it with nuts and legumes.
Drinking Soda Can Double Your Risk Of Developing Kidney Disease
Soda is full of sugar, artificial color, and sodium. it has very little nutritional value. Staying hydrated is essential for kidney health, but it's best to get your hydration from water rather than sugary sodas.
Researchers agree that drinking two or more sodas a day doubles your risk of kidney disease. Cola also contains phosphoric acid which has been proven to increase your risk of developing kidney disease. Limit your soda intake to one can per week.
Shellfish Can Take A Toll On Your Kidneys Over Time
Fish and shellfish are a good source of protein, however, a 2014 study in the Journal of the American Society of Nephrology found that shellfish contain a toxic chemical called domoic acid. "Amnesic Shellfish Poisoning" can occur when you eat too much shellfish, and this toxin can do irreparable harm to your kidneys. It's the kidneys' job to flush out toxins from your body, and all of this domoic acid passing through your kidneys, AKA your body's filtration system, can put your system into overdrive.
People who eat a lot of seafood are more likely to develop kidney disease.
Reduce Your Sodium Intake
Eating too much salt can significantly increase your risk of developing kidney disease. Eating too much salt changes the level of sodium in your blood which can cause your kidneys to struggle to flush out excess water.
A 2018 study in the Journal of Clinical Hypertension confirmed that eating too much salt and oversalting your food can lead to kidney disease. In order to reduce your salt intake, eat fewer processed foods, cook at home more instead of eating out, and use herbs to add flavor to your food so you don't have to rely too heavily on salt.
Be Careful With Energy Drinks
Researchers are demanding that the FDA regulate energy drinks, which they have yet to do. Why? Because a study in Frontiers in Public Health links kidney disease to energy drinks, especially in children. Excess caffeine produces high blood pressure and stress, all of which lead to kidney damage.
Another concern revolves around the amino acid taurine. Often found in energy drinks and sports supplements, taurine tackles the kidneys head-on and is potentially dangerous to those with chronic kidney disorders. Until more research is done, err on the side of caution and limit your energy drinks.
Lay Off The Advil
Painkillers like Advil can be just what the doctor ordered when you're dealing with a splitting headache, but taking too many pain relievers can lead to a decrease in kidney function.
According to a study in the New England Journal of Medicine, heavy use of pain relievers results in 5,000 cases of kidney failure in the U.S. annually. These painkillers are most damaging to your kidneys when taken on an empty stomach. As long as you take painkillers in moderation, and you take them on a full stomach, you should be fine.
Advil isn't the only dangerous medication for you. Coming up, this medication for a common problem can have adverse affects.
Limit Your Alcohol Intake
Speaking of your kidneys working like a filtration system, it's best to limit your alcohol intake. Alcohol is a toxin that your body eventually needs to filter out. Drinking too much can put a real strain on your kidneys. The National Kidney Foundation defines over-drinking as "more than four drinks daily." One drink equals a single glass, 12-ounce bottle, or shot.
You don't need to totally stop drinking. In fact, a 2007 study found that people who drink in moderation actually reduce their risk of developing kidney disease by 30%.
Let It Flow
Whatever you do, don't hold in your pee. Get yourself to a washroom if you need to go, even if you're in the middle of watching a movie in a busy theatre, and even if the idea of using the washroom on an airplane freaks you out. Believe it or not, holding in your pee is a primary cause of kidney problems.
Urine contains bacteria, and the longer it stays in your body, the more bacteria it produces. You don't want all of that bacteria traveling back up to your kidneys.
Avoid Processed Foods
To stay fresh for longer, processed foods often contain high amounts of sodium, which will damage your kidneys. But that's not the only kidney-harming nutrient in processed food, according to NEPHCURE Kidney International. Other culprits include potassium and phosphorus.
While kidneys usually filter through potassium levels, too much potassium can put a strain on kidneys. The same goes for phosphorus. People with weak or ailing kidneys have to limit the amount of potassium and phosphorus they consume. If you eat processed foods sparingly, you won't have this problem.
Heartburn Medication Can Be Bad For Your Kidneys
While some heartburn medications are safe to take every day, proton pump inhibitors (PPIs) aren't. Research in Kidney International suggests that PPIs, which suppress the acid in your stomach, may impair your kidneys over time. Regularly taking PPIs raises your risk of chronic kidney disease by 26%.
Fortunately, H2 Blockers (a different type of heartburn medication) didn't produce these effects. If you need to take daily heartburn medication, talk to your doctor about switching to an H2 Blocker. If you only take PPIs occasionally--perhaps once every couple of days--you don't have to worry.
Butter Isn't The Best Choice
A recent health trend advocates for replacing margarine with butter. In terms of your kidneys, this isn't a good option. Butter contains saturated fats which, in high amounts, can damage your kidneys. According to the National Kidney Foundation, these fats raise LDL cholesterol (the "bad" kind) that harm your kidneys.
You can enjoy butter in small amounts, but don't eat it every day. If you use margarine instead, look for one with no trans fat or "hydrogenated" fats. Trans fats are worse than saturated fats in raising LDL cholesterol.
Are your eating habits slowly deteriorating your kidneys...?
One Glass Of Wine A Day Is Actually Good For You
Many people know that overindulging in alcohol increases the risk of cardiovascular disease. But in 2001, research in the Postgraduate Medical Journal offered a different perspective. After analyzing over 100 studies, scientists concluded that moderate consumption reinforces heart health, regardless of drink type.
"It comes down to moderation," explained Dr. J. Michael Gaziano, a preventative cardiologist with the Brigham and Women's Hospital Division of Aging. “A safe amount–about one drink per day–may support a healthy heart and lower your risk of heart disease, while too much can be damaging.” To clarify, one drink equals about 12 ounces of beer or five ounces of wine.
One Cup Of Coffee A Day Is More Than Enough
Regularly drinking coffee doesn't harm your kidneys. But if you have several cups a day, you may want to consider the risks, according to the National Kidney Foundation. Caffeine creates sudden spikes in blood pressure. Although research has yet to conclude the effect this has on kidneys, you may want to be wary.
Dr. Jessica Saville of the National Kidney Foundation recommends drinking less than four cups of coffee per day. Remember that coffee additives, such as cream or flavored syrup in lattes, increases the amount of sugar and fats in your diet. These also injure your kidneys over time.
Make sure not to add this one thing to your coffee if you want healthy kidneys
Stay Away From Muscle Building Medications
Athletes who use steroids may gain muscle, but they'll cripple their kidneys. During a 2009 study, researchers found that nine out of ten bodybuilders developed kidney scarring from bodybuilding medications. When the athletes stopped using these steroids, their kidneys healed over time.
The American Society of Nephrology advises against steroids. They can raise your cholesterol, lower protein in your blood, and cause swelling--all of which harm kidneys. While you can take steroids for some kidney treatments, don't take bodybuilding medications recreationally.
Artificial Sweeteners Won't Save You
While a packet of Splenda may lower your calorie count, a growing body of research suggests that it harms your body. During a 2009 study, researchers discovered that drinking diet soda (an artificially-sweetened drink) increases the risk of kidney disease by 30%.
According to the researchers, less than two artificially-sweetened drinks per day won't hurt your kidneys. Although more research needs to be done on the topic, it's better to be safe than sorry. Replace your artificial sweeteners with honey or Stevia if you want a sweet iced tea.
A harmful over-the-counter medication is coming soon.
Get Plenty Of Sleep
In 2016, researchers from the University of Chicago linked poor sleep to a higher risk of kidney disease. Participants who slept 6.5 hours a night had a 19% higher chance of kidney failure. The reason is that your sleeping cycle tells your kidneys when to work and when to rest.
Researchers for the National Kidney Foundation explain that when you stay up late, your kidneys continue to work hard. Over time, chronic sleep disruption can tire out these organs. Remember that you need between seven and nine hours per sleep every night.
Sitting Too Much Isn't Good For You
If you have a sedentary job, you'll want to watch out. Sitting for extended periods every day results in a higher risk of kidney disease. During a 2018 study in PLoS One, researchers found that an extra hour of physical activity per day reduces your chances of kidney failure significantly.
Researchers still don't understand why sitting encourages kidney disease. Dr. Thomas Yates of the University of Lancaster suggests that exercise leads to lower blood glucose and cholesterol. High blood sugar and blood pressure both contribute to kidney failure. Standing instead of sitting will improve your kidney health.
Drink Plenty Of Water
One of the kidney's main roles is to filter water, so you must keep it hydrated. The National Hydration Council reported that most kidney stones result from chronic dehydration. When you're dehydrated, your urine has a higher concentration of minerals. These minerals can form crystals inside your kidney that grow into stones.
According to the National Kidney Foundation, there's no hard rule on how much water you should drink. The Institute of Medicine estimates nine cups a day for women and 13 for men. But your recommended water intake varies depending on how thirsty you feel.
Exercise Is Essential
Exercise is a big part of maintaining a healthy heart, but it's also really important for kidney health. According to The National Kidney Foundation, exercise helps lower blood pressure, improve sleep, and enhance muscle function. All of those risk factors play a role in the development of kidney disease.
A study conducted in 2019 proved that people with kidney disease greatly benefited from 150 minutes of moderate exercise per week. Go outside for a brisk walk, take a dance class, or take up kickboxing. Choose an exercise regimen that excites you.
Whatever You Do, Don't Smoke
Smoking can be very damaging to your lungs and your heart, but most people don't know that it can also cause severe kidney issues. A study in Annals of Internal Medicine conducted in 2000 found that chronic smokers (current and former) had a higher risk of developing kidney disease.
Symptoms of kidney disease often don't reveal themselves before it's too late. Smokers may already have kidney problems without even realizing it. Smoking only makes existing kidney problems worse.
Read Up On Supplements
If you take daily supplements or vitamins, beware. High doses of certain supplements have been reported to harm your kidneys. A 2012 review by the American Society of Nephrology pinpoints the main culprits: cranberry, willow bark, wormwood oil, licorice, geranium, and vitamin C.
In particular, high doses of vitamin C and cranberry increase your risk of kidney stones. If you have a pre-existing condition, such as diabetes or an auto-immune disorder, consult your doctor before taking supplements. Even natural supplements like turmeric will hurt your kidneys if combined with certain medications.
Work Out In Moderation
It is possible to exercise yourself to death. Rhabdomyolysis, often called Rhabdo, is a syndrome caused by muscle breakdown. When several muscles are injured, they release enzymes that hurt your kidneys. In 40% of cases, this can result in kidney failure.
Rhabdomyolysis is dangerous but rare. Dr. Maureen Brogan of New York Medical College says that most cases occur during the first class. For instance, if a person goes to hard during their first time cycling, they're at a higher risk. Muscles need to build up slowly, so don't push yourself too hard.
Don't Overeat (We Know It's Tempting)
During holidays and celebrations, many people treat themselves by eating too much. But overeating strains your kidneys, according to Dr. Sreedhar Mandayam of Baylor College. The more you eat, the harder your kidneys work to sift through all the food, says Dr. Mandayam.
The worst overeating combination involves a lot of protein, carbohydrates, and fat. Unfortunately, most Thanksgiving and Christmas dinners include these. You can indulge occasionally, but take care not to overeat regularly. Limit your portion sizes and only eat when you're hungry, not tired or bored.
Get Lots Of Rest When You Feel Under The Weather
Suffering from a common cold can take a real toll on your body and your kidneys. Make sure that if you do get sick, you do everything you can to make yourself feel better quickly. Get lots of rest, drink plenty of water, and don't push yourself too hard. The longer you're sick, the more antibodies your body will produce. Over time, these antibodies may inflame your kidneys.
Around 72% of Americans go to work even when they feel sick. Don't be a part of that 72%. You'll spread germs to your co-workers and cause your sickness to last longer.
Take Your Prescription Medication
Take your daily medications as prescribed. Even if you feel better, stopping or pausing your medication can hurt your kidneys. In particular, blood pressure and pain medications put a strain on your kidneys if you take them sporadically. Some can cause a "rebound" where a patient experiences a second heart attack or kidney failure.
Kidneys benefit from routine. If you change your medication every day, you'll throw your entire body off. Talk to your doctor about whether your medication could harm your kidneys. Some antibiotics pose a substantial threat to kidney health.
Keep Your Stress Levels Low
Chronic stress leads to kidney disease. For years, researchers have agreed that stress harms your kidney health, although they still don't understand why. In Advances in Chronic Kidney Disease, scientists speculate that stress raises blood pressure, which scars your kidneys over time.
When people feel stressed, their eating and sleep often decline, which can become a cause for kidney problems. If you're struggling with chronic stress, tackle it first by contacting a mental health professional. It could be the root of your other health problems.
Avoid Eating Too Much Sugar
In moderate amounts, sugar isn't a problem for your kidneys. The issue arises when your blood sugar rises too high. According to the American Diabetes Association, high blood sugar and diabetes force the kidneys to filter too much blood. Overworking can cause the kidneys to develop diseases over time.
Researchers from the University of Montreal found a symbiotic relationship between diabetes and kidney disease. Diabetes causes kidney disease, and kidney disease can cause diabetes. Get your blood glucose checked regularly to prevent the chance of both diseases, and limit your sugar intake.
Keep An Eye On Your Blood Pressure
Blood pressure is called "the silent killer" because it doesn't produce symptoms. The American Heart Association recommends getting your blood pressure checked every two years. If you don't, you're putting yourself at risk for kidney disease. High blood pressure ruptures the blood vessels inside of your kidneys.
Once your blood vessels fail, your kidneys can't regulate blood pressure. Then, your blood pressure rises very quickly. Don't ignore your doctors' recommendations to get your blood pressure checked. It's quick and prevents several diseases.
Beware Of Diagnostic Imaging
While getting an MRI isn't a habit, it's still an action that could contribute to kidney harm. The tests themselves aren't an issue, but the contrast dye used could cause problems. The effect of these dyes resulted in a new disease called Contrast Induced Nephropathy (CIN).
According to the National Kidney Foundation, CIN causes the kidneys to shut down for two to three days. Fortunately, CIN is reversible, and only certain contrast dyes increase the risk of this illness. Talk to a health professional if you're worried about contracting CIN.
There’s more than one way to keep your heart healthy. Simple changes, such as taking brisk walks and eating more fruit, can strengthen your heart. Keep reading for research-backed habits of heart-healthy people.
Some Fats Are Better Than Others
Our bodies need healthy fats such as monounsaturated and polyunsaturated fats. The "bad fat" that people advise against is trans fat, often found in industry-produced foods such as refrigerator dough and creamers. In the British Medical Journal (BMJ), a 2015 study observed that saturated fat does not harm the heart, but trans fat increases the risk of disease by 21%.
According to the American Heart Association, trans fat raises LDL cholesterol, the "bad" cholesterol that harms our heart. Watch out for hydrogenated oils, a trans-fat solution that the FDA doesn't consider safe. Whenever you can, pick out foods with 0% trans fat.
Get Plenty Of Sleep
In 2014, researchers reported the heart-healthy habits of people who they had studied for over ten years. Of all the habits, sufficient sleep was given an honorary mention in the European Journal of Preventative Cardiology. Aiming to sleep for at least seven hours a night significantly keeps your heart healthy and disease-free.
According to the National Sleep Foundation, deep sleep activates chemicals that relax your heart rate and blood pressure. Prolonged periods of restlessness, such as with sleep apnea, increase the risk of heart disease by 58%. If you're struggling to catch seven hours of sleep, talk to your doctor.
Keep Your Stress In Check
When we're incredibly stressed, our breathing quickens, our muscles tense, and our heart rate accelerates. These are physiological results of stress that have a real impact on your heart. Chronic stress may wear out your heart over time, even in those with no prior history of cardiovascular disease.
"This isn’t just an anxiety attack," asserts Dr. Deepak Bhatt, director of the Integrated Interventional Cardiovascular Program at Brigham and Women’s Hospital. “When you do a cardiac catheterization procedure on [these patients], an artery that was previously open is now closed.” Engage in a stress-relieving activity such as meditation, a bath, or playing video games, for ten to 15 minutes every day.
Stay tuned to learn how much exercise lowers your risk of a heart attack.
Eat Lots Of Fruit And Vegetables
Which fruits and vegetables support your heart? That's easy: they all do. In 2017, researchers scrutinized 95 studies and recorded their findings in the International Journal of Epidemiology. They found that five servings (about 2.5 cups) of fruits and vegetables per day slightly lowers your risk of heart disease. Upping that portion to ten servings decreases your risk by 28% and premature death by 31%.
According to the study, the foods that offered the most benefits include apples, citrus fruits, pears, leafy green vegetables, and yellow-orange vegetables. In short, any fruit or vegetable will help.
Keep Your TV Watching In Check
In 2015, researchers assembled data after studying almost 70,000 women over 20 years. When the study began, nearly all women had diabetes or heart disease, and many cut their heart attack risk by 92%. One of the six healthy habits that they mentioned was watching less than seven hours of TV weekly.
The simple explanation is that TV time robs you of exercise time. A 2019 study in the Journal of the American Heart Association noted that those who watch TV and exercise don't lower their heart health. Otherwise, watching four hours of TV a day is worse for your heart than a desk job, the study concluded.
Fifteen Minutes Of Exercise Per Day
Exercise strengthens your heart, lowers your blood pressure, and reduces stress. Although many people know this, they still debate over how intensely one should exercise. In 2016, research from The American Journal of Medicine analyzed exercise intensity. The authors found that 15 minutes of daily exercise lengthened one's life three years beyond their peers’.
"The truth is that if you’re exercising for health, it takes very little effort to see enormous benefits," said Dr. Harvey Simon, the study’s author and an associate professor at the Massachusetts General Hospital. He claimed that 15 minutes of walking or gardening lowers one’s risk of heart attack and stroke.
Keep Your Friends Close
If you need another reason to maintain fulfilling relationships, here's one. Research shows that your friendships impact your heart health. In a 2017 study by the American Heart Association, scientists found that more social integration means less heart disease. This research was backed by a ten-year study review in Frontiers in Psychology.
According to Boston Scientific, researchers believe that social interaction reduces stress and depression, both of which contribute to cardiovascular disease down the line. If you want to carve out more social time, join a support group, adopt a pet, or volunteer at an organization.
Drink At Least 5 Glasses Of Water Per Day
Dehydration results in a less-healthy heart, according to a 2002 study in the American Journal of Epidemiology. Drinking five glasses daily will keep your heart strong and happy. In contrast, drinking two or fewer glasses of water may weaken your heart over time and open the gates to cardiovascular disease.
Research in the British Journal of Haematology found that blood viscosity directly relates to heart health. The thicker your blood is, the harder your heart works, which may tire it over time. Drinking plenty of water will lower your blood viscosity, so your heart can work with little strain.
Stand Up Straight!
Desk jobs are as hard on the back as they are on the heart. In 2015, a meta-analysis of 41 studies noted that remaining sedentary increases adults' risk of cardiovascular disease, type 2 diabetes, and cancer. In another 2019 study, researchers stated that eliminating an hour of sitting time per day lowers the likelihood of heart disease by 26%.
The trick is to not sit for too long. If you have a standing desk, use it. Take brief walks throughout the day, or park your car farther away from your office. Consistent exercise will improve your heart health as well.
Watch Your BP
According to a scientific analysis in The Lancet, high blood pressure was the leading cause of heart disease in 2010. This condition leads to hypertensive heart disease, which thickens the heart and narrows the arteries. The American Heart Association asserts that avoiding high blood pressure "should be a healthcare priority."
If you don't have high blood pressure, work to prevent it. Checking your blood pressure once a month or even once a year can help. A 2015 study in The New England Journal of Medicine reports that the risk of heart disease lowers with a blood pressure of 120 mm Hg or less.
Monitor Your Kidneys Closely
If you haven't had a blood pressure, cholesterol, or blood sugar check-up in a couple of years, you’ve waited too long. The American Heart Association recommends getting your blood pressure checked once a year since symptoms don’t appear in most people. Blood glucose should be measured every three years, and cholesterol should be monitored every four to six years.
"Don’t assume you’re not at risk," advises Dr. Robert Ostfeld, director of preventive cardiology at Montefiore Health System. If your cholesterol or blood sugar levels aren’t in the normal range, you’ll need more frequent check-ups and possibly medication.
Know Your Ideal BMI
Weight is a touchy subject because it often tugs at peoples' self-esteem. But for doctors, weight is less about what you look like and more about heart health. Along with other studies, 2018 research in JAMA Cardiology concluded that high BMI (body mass index) leads to a higher risk of heart disease.
To maintain a healthy BMI, you need to know yours first. Visit a doctor to learn about a healthy weight range, as online BMI charts don't take individual body types into account. "There is no one-size-fits-all," says Dr. Chanté Wiegand, ND, a Naturopathic Doctor and Director of Education at The Synergy Company.
To Help Your Heart, Brush Your Teeth Daily
Believe it or not, gum disease carries some of the same risk factors as heart disease. According to Harvard Health, bacteria in the gums may travel to blood vessels. These bacteria inflame the arteries and create tiny blood clots that heighten the risk of stroke. Study after study has reported this correlation.
There is some debate over how much influence oral health has on the heart. In 2012, scientists from the American Heart Association reviewed several studies and decided that gum disease doesn't always harm the heart. Even so, you'll want to brush and floss daily if you can.
E-Cigarettes Can Harm
A research author for BMJ concluded that "no safe level of smoking exists for cardiovascular disease." According to the 2017 study, smoking just one cigarette a day contributes to later heart disease and stroke. And researchers have found that adding e-cigarettes increases those odds.
In fact, many states began banning e-cigarettes in late 2019 due to a series of vaping-related lung illnesses and deaths across the nation. "Users of e-cigarettes face a higher risk of having a heart attack, experiencing emotional distress, and developing coronary artery disease (CAD) compared to non-users," reported The American Journal of Managed Care in March of 2019.
Steer Clear Of Secondhand Smoke
Even if you don't smoke, lingering around people who do can drastically impact your heart. According to a scientific study in Secondhand Smoke Exposure and Cardiovascular Effects, breathing in secondhand smoke heightens the risk of heart disease by 25% to 30%.
"There is no risk-free level of exposure to secondhand smoke," reported the Centers for Disease Control and Prevention. Whenever you can, aim to limit your interaction with tobacco smoke. Otherwise, you'll risk breathing in over 7,000 chemicals, 70 of which can cause cancer.
Enjoy Your Grains, As Long As They're Whole
Over the years, people have argued over how grains and gluten impact our health. In 2016, researchers mulled through 45 studies and recorded their answers in BMJ. They concluded that eating whole grains–including cereals and bran–reduces the risk of heart diseases, respiratory diseases, and cancer.
The American Heart Association states that whole grains provide fiber, which improves blood cholesterol levels. Whole bread also supplies nutrients such as B vitamins that carry oxygen to your heart; refined grains contain none of these benefits. The AHA recommends that you swap out at least half of your daily grains into whole grains.
Don't Default To Salt
Salt is essential to flavoring food, but too much of it creates a health hazard. Sodium pulls water into your blood vessels, which increases the amount of blood inside them. Hence, sodium raises blood pressure and increases the risk of cardiovascular disease, according to the Annual Review of Public Health.
But how much salt is too much? According to a 2018 study by McMaster University, health risks only occur in people who eat over five grams of salt a day. To lower your sodium intake, replace your salt with other flavorful herbs and spices.
Why Fish Enhances Heart Health
Eating fish has been linked to stronger heart health. Why? Because of its omega-3 fatty acids. These fatty acids break down lipids, which cause inflammation and can create plaque in the arteries. In 2013, a review of 73 studies supported fish's ability to prevent heart disease, according to the Indian Journal of Endocrinology and Metabolism.
Whether omega-3 supplements help is up to debate. On the one hand, a study in The New England Journal of Medicine recorded that participants who took fish oil capsules didn't experience a difference in heart health. But a 2019 meta-analysis by Harvard T.H. Chan School of Public Health found that omega-3 supplements did help.
If You're On Meds, Don't Skip Them
Some pain medications, antidepressants, birth controls, and herbal supplements influence your blood pressure. Stopping or frequently skipping these medications can make your blood pressure go haywire, which forces your heart to work more. Although it's a pain, take your pills as directed.
If you're on high blood pressure pills, don’t stop taking them because you feel fine. "High blood pressure is called the silent killer because you don’t feel it," warns Dr. Ostfeld. Before you give up on any medication, check with your doctor to see if you can try something else.
An Apple A Day Keeps Kidney Stones Away
In 2009, research by the American Society of Nephrology determined that eating fruit prevents the formation of kidney stones. However, many fruits contain high levels of potassium, and too much potassium can create stones as well. Apples are the perfect balance of kidney-helping nutrients.
Apples have a type of fiber called pectin, which also supports your kidneys. During an animal study, Russian scientists found that pectin supports healthy urine formation in the kidneys. When it comes to kidney stones and infections, an apple a day really helps keep the doctor away.
Got Low-Fat Milk?
In 2016, research in Scientific Reports found a benefit of drinking milk. Participants who drank low-fat milk had a lower risk of developing chronic kidney disease. Milk provides essential minerals for your kidneys, such as calcium, protein, and B vitamins, according to the National Kidney Foundation.
Per the 2016 study, regular and high-fat milk did not seem to change the outcome. For your kidneys, low-fat milk is the best option. Remember that milk also contains phosphorus and potassium, so limit the drink if you have or are recovering from a kidney ailment.
Go Spicy, Go Healthy
People who eat chili, as a spice or vegetable, are less likely to get chronic kidney disease. In Nutrients, researchers analyzed over 8,000 participants and found that kidney disease didn't appear as often in chili diets. These included pepper, dried, and whole chilis.
The Polycystic Kidney Disease (PKD) Foundation recommends seasoning meals with chili instead of salt or other inflammatory toppings. However, avoid chili sauces that could have a high amount of sodium, says the National Institute of Diabetes and Digestive and Kidney Diseases.
Busting The Myths About Kale
A common myth is that more calcium causes kidney stones, says registered dietitian Kristina Penniston. But having too little calcium actually encourages kidney stones. To prevent disease, eat calcium-rich vegetables like kale, as dark leafy greens are known to combat kidney ailments.
As kale has grown in popularity, some people have worried that its oxalate levels contribute to kidney stones. But there's no need to worry, says kidney specialist Dr. Frederic Coe, who has studied kidney stones for 45 years. Kale doesn't have enough oxalate to create new stones.
Buckwheat: The Perfect Grain For Kidney Care
Like most superfoods, buckwheat offers powerful antioxidants that may prevent kidney damage. During a 2002 animal study, buckwheat extract improved kidney damage in rats. In 2016, research in Therapeutics and Clinical Risk Management stated that buckwheat relieves symptoms of diabetic kidney disease.
According to DaVita Kidney Care, buckwheat is a perfect whole grain for kidney care. With low levels of phosphorus and potassium, buckwheat is safe for those with chronic kidney disease. It also provides fiber and nutrients for proper kidney health.
Go Ahead, Enjoy Lemonade!
Research has found a connection between citrus juices and fewer kidney stones. In 2006, scientists discovered that lemonade increases the citrate in urine, which prevents kidney stone formation. "If you drink and enjoy lemonade, it gives you an additional benefit," says Marshall Stoller, the chairman of urology at the University of California, San Francisco.
However, these results only occur with low-sugar lemonade. Too much sugar may aid in creating kidney stones. Professor of urology Steven Nakada recommends mixing 1/2 cup of lemon juice with seven cups of water. Then, add a little bit of sugar or a substitute.
Relief From Fatty Fish
Did you know that eating fish may ward off kidney disease? Research in the Advanced Pharmaceutical Bulletin states that omega-3 fatty acids (found in fish) can relieve symptoms of chronic kidney disease. If you don't have the disease, omega-3s still improve kidney function in older adults, says a 2009 study.
Salmon, sardines, albacore tuna, and mackerel are all fatty fish with healthy omega-3 acids. The acids relax blood vessels in the kidneys to help them function better, according to Current Pharmaceutical Design. Researchers recommend two servings of fatty fish per week.
Pour More Vinegar For Your Kidneys
You may want to add more vinegar to your salad since it'll help your kidneys in the long run. According to a 2019 study in EBioMedicine, people who ingest a bit of vinegar daily have a lower chance of developing kidney stones. The acid in vinegar prevents calcium oxalate crystal formation in the organ.
Earlier, a Chinese study reported that countries who frequently consume vinegar have a lower rate of kidney stones. The vinegar needs to have acetic acid for this effect, researchers say. So have some fun cooking with vinegar!
Heal Organ Damage With Blueberries
As a superfood, blueberries can aid almost any part of the body, including kidneys. According to a PLoS ONE study, the antioxidants in blueberries can heal damage and injuries in the kidneys. Although this can't cure kidney disease overnight, it helps the organs recover and regenerate.
Blueberries are praised for their anti-inflammatory flavonoids called anthocyanins. In the Critical Reviews in Food Science and Nutrition, blueberries are reported to combat diabetes, neural decline, and heart disease. It's no surprise that blueberries may fight kidney disease as well.
Start Cooking With Olive Oil
Several studies have revealed the benefits of the Mediterranean diet, which frequently uses olive oil to cook food. For instance, a 2014 study in the Clinical Journal of the American Society of Nephrology found that olive oil prevents kidney decline. People on a Mediterranean diet had a 42% lower chance of renal decline and 17% lower risk of kidney disease.
In 2015, another study promoted the benefits of olive oil. The oil lowered blood pressure and harmful kidney activities in rats. Although olive oil has many calories, its healthy fats and nutrients are well worth the indulgence.
Chop More Garlic
As a diuretic, garlic pushes the body to remove urine. Recent research suggests that garlic could have positive impacts on our kidneys. The compound in garlic, allicin, reduces hypertension and oxidative stress that causes kidney disease, according to the International Journal of Molecular Sciences.
In general, diuretics keep your kidneys healthy. They remove salt from the body, which keeps your blood pressure stable, says a 2017 scientific review. Garlic is a tasty diuretic with kidney-helping compounds, and it doesn't send you to the restroom every ten minutes.
Crack Open An Egg For Kidney Vitamins
Although health experts have debated over eggs for years, many recommend them for renal disease. In 2018, a study in Nutrients said that eggs help patients with chronic kidney disease. The yolk contains the compounds lutein, zeaxanthin, and vitamin D, which improve kidney function.
Eggs also provide a blood protein called serum albumin. According to Renal & Urology News, low levels of serum albumin are a common marker of those with kidney disease. Plus, eggs supply healthy protein with low amounts of fat. It's a deal for your kidneys.
Pick A Grape! It'll Help
In 2013, Canadian scientists discovered how to reduce kidney damage with grapes. They extracted grape seeds and skins and fed them to rats. The rats received less harm to their kidneys, possibly because of grape's strong antioxidants.
Some researchers believe that grapes could soothe symptoms of renal disease and cancer. In 2016, another study noted that grape seed powder improves kidney function, possibly preventing renal failure. Since grapes are also low in potassium, they're safe for people with chronic kidney disease.
Time To Dish Up Some Brown Rice
While brown rice and white rice have the same amount of carbohydrates, brown rice has more nutrients. It provides more fiber, B vitamins, and a bit of calcium, according to the National Kidney Foundation. A study in Diabetes Research reported that eating brown rice may slow the progression of kidney disease and renal failure.
However, these findings were accompanied by a low-protein diet, which benefits people with kidney ailments. People with chronic kidney disease may want to eat white rice, which has less potassium and phosphorus. But brown rice may aid in prevention.
Buy Some Bell Peppers
The National Health Service frequently recommends red bell pepper as a kidney-friendly food for its low potassium. But the vegetable helps your kidneys in other ways. One cup of chopped bell pepper contains three times the vitamin C of an orange, says ABC News. Vitamin C repairs the kidney and may prevent future diseases.
A study in Kidney & Blood Pressure Research recommended vitamin C to chronic kidney disease patients because it removes oxidative stress. But don't go overboard on the bell peppers; a Harvard study noted that too much vitamin C could prompt kidney stones.
Chop Onions For Long-Term Benefits
Onions don't just add flavor to a dish; they also support your kidney health. In 2017, Iranian scientists discovered that eating onions and garlic have long-term benefits. Those who eat onions regularly have a 32% lower chance of chronic kidney disease. Like other superfoods, onions have anti-inflammatory antioxidants that combat kidney damage.
In 2012, researchers published an animal study in Advanced Pharmaceutical Bulletin. The onions delayed kidney failure in the rats tested. That said, there's plenty of evidence for onions keeping your kidneys healthy.
Smell The Rosemary
Rosemary has many antioxidants and anti-inflammatories that can benefit the kidneys. According to the Journal of Biomedical Science, rosemary may protect the kidneys against future ailments. It removes toxins from the liver and kidneys to lower the risk of stones and diseases.
In 2013, the Iranian Journal of Kidney Diseases noted that rosemary extract could delay acute kidney failure. Rosemary has long been noted for its kidney-guarding abilities. You can steep it in tea or flavor food with the sprigs to support your kidneys.
Cranberry Care
You may have heard that cranberries help to prevent UTIs. According to the National Kidney Foundation, it's because cranberries remove bacteria in the kidney. The fruit supplies compounds that remove harmful bacteria from the urinary tract.
In 2019, a study in Food & Function noted another benefit of cranberries. The anti-inflammatory effects of cranberries benefit patients with chronic kidney disease. Because fresh cranberries aren't always in season, you can buy dried cranberries or juice year-round. Over time, it may improve your urinary tract and kidneys.
Here Are Some Reasons To Eat More Strawberries
In 2016, researchers from the Salk Institute found a unique compound in strawberries called fisetin. During their study, fisetin lowered the chances of kidney disease in people with diabetes. Although diabetes makes people more prone to kidney problems, fisetin still helped.
That's only one reason to eat strawberries, says the National Kidney Foundation. Strawberries are also packed with anti-inflammatory properties that can protect your kidneys over time. However, you don't want to eat them all the time, since their high potassium could create kidney stones.
Broccoli Can Help...Some People
With its calcium and vitamin C, broccoli is a great choice for those who want to help their kidneys. Oddly, though, research says that broccoli's benefits depend on your genes. In 2019, scientists from the American Society of Nephrology found that broccoli lowers the risk of kidney failure, but it mainly does so if an individual lacks the gene GSTM1.
Individuals without GSTM1 are more prone to kidney disease and injury, the researchers said. Broccoli's high antioxidants can "significantly [lessen] kidney injury" in some people. Plus, it's healthy to eat overall.