How to Improve Your Kidney Health
Kidney disease is a common condition that affects tens of millions of Americans every year. Too often, these illnesses go undetected and undiagnosed, allowing them to advance and requiring drastic treatment procedures. This National Kidney Month, learn to spot the early signs of kidney disease, risk factors, and how to take care of your kidneys before illness can strike.
About Kidney Disease
According to the National Kidney Foundation, 1 in 3 Americans are at risk of kidney disease. 37 million Americans are currently living with chronic kidney disease while 660,000 are living with kidney failure and 100,000 are awaiting a kidney transplant.
Diabetes and hypertension are two major risk factors for developing kidney disease. According to the Centers for Disease Control (CDC), high blood sugar levels caused by diabetes can damage the tiny filters that make up the kidneys, also known as nephrons. Hypertension — which can be a comorbidity of diabetes — can narrow, weaken, or harden the arteries around the kidneys, according to the American Heart Association, preventing an adequate supply of blood from reaching the kidneys and starving the nephrons of the oxygen and nutrients needed to function properly. Other risk factors include:
- Heart disease or heart failure
- Obesity
- Age (people ages 60 and older are at an increased risk)
- Family history of kidney disease or kidney failure
- Personal history of acute kidney injury
- Smoking or tobacco use
- Glomerular diseases
- Inherited conditions
- Autoimmune disorders (e.g., lupus)
- Other causes like cancer, kidney stones, frequent or long-lasting UTIs, hydronephrosis, and abnormalities of the kidneys or urinary tract
Symptoms of Kidney Disease
As is the case with many chronic conditions, detecting kidney disease early can prevent major complications or invasive procedures in the future. Don’t ignore the warning signs — talk to your primary care physician if you experience the following symptoms:
- Fatigue
- Trouble sleeping
- Dry or itchy skin
- Frequent urination or the urge to urinate
- Bloody or foamy urine
- Persistent puffiness around the eyes
- Swollen ankles or feet
- Loss of appetite
- Muscle cramps
Mitigate Your Risks
Improving your kidney health and lowering your risk of a chronic condition is as simple as making some positive adjustments to your everyday life. The National Institute of Diabetes and Digestive and Kidney Diseases recommends the following strategies to help care for your kidneys:
- Make healthy food choices. Incorporate more fresh fruits, fresh or frozen vegetables, whole grains, and low-fat or fat-free dairy to your diet while cutting back on salt and added sugars.
- Be physically active. Aim for at least 30 minutes of physical activity per day.
- Maintain a healthy weight. Create a realistic weight loss plan with your primary care physician.
- Get a good night’s sleep — about seven to eight hours per night.
- Quit smoking.
- Limit your alcohol intake.
- Learn more about stress-reducing exercises .
- Manage diabetes, hypertension, and heart disease.