March is National Kidney Month, so let’s review what our kidneys do for us: According to the National Kidney Foundation, they are a nonstop cleaning and balancing crew for our internal environment, ensuring our body has what it needs and gets rid of what it does not.
Here are ten common habits that can damage your kidneys:
- Using too much salt. Try using more herbs and spices for added flavor in place of salt.
- Overusing painkillers. Reduce your regular use of NSAIDs and never go over the recommended dosage.
- Eating processed foods. Processed foods are significant sources of sodium and phosphorus, which can build up if your kidney’s don’t work well.
- Not drinking enough water. Staying well hydrated helps your kidneys clear sodium and toxins from the body. Ask your provider how much water you should drink each day.
- Missing sleep. A good night’s rest is extremely important to your overall well-being. Your kidney function is regulated by the sleep-wake cycle, which helps coordinate the kidneys’ workload over 24 hours. Research has shown that people who sleep less usually have a quicker decline in kidney function.
- Eating too much. Animal protein generates excessive amounts of acid in the blood that can be harmful to the kidneys and cause acidosis, a condition in which kidneys cannot cut acid fast enough. Protein is needed for growth, upkeep, and repair of all parts of the body, but your diet should be well balanced with fruits and vegetables.
- Eating too many high-sugar foods. Sugar contributes to obesity, which increases your risk of developing high blood pressure and diabetes, two of the leading causes of kidney disease. In addition to desserts, sugar is often added to foods and drinks that you may not consider “sweet,” so read the labels on condiments before putting them on your food. Breakfast cereals and white bread are also common sources of processed sugar.
- Smoking. It’s not good for your heart or lungs — or your kidneys. Studies have shown that smokers are more likely to have protein in their urine, a sign of kidney damage.
- Drinking alcohol in excess. Regular heavy drinking (defined as more than four drinks a day) has been found to double the risk of chronic kidney disease (CKD). Heavy drinkers who also smoke have about a five times greater risk of developing CKD than people who do not smoke or drink alcohol to excess.
- Sitting still. Sitting for extended periods of time has been linked to the development of kidney disease. Although researchers are unsure why or exactly how sedentary time or physical activity directly changes kidney health, greater physical activity is associated with improved blood pressure and glucose metabolism, both key factors in kidney health.
Grab a Kidney-friendly Snack
Take care of your kidneys, and they will take care of YOU! Here are some healthy snacks to consider if you have kidney disease:
- Fresh berries and low-fat Greek yogurt
- Veggie sticks such as celery, radishes, peppers, cucumber, and cauliflower. Can be paired with hummus.
- Fresh fruit such as apple slices with unsalted peanut butter, pears, pineapple, and plums
- Air–popped popcorn
- Low-fat or fat-free cottage cheese
Ask your doctor which foods and snacks are right for you.
