Keep Your Kidneys Healthy
Kidneys do what detox cleanses wish they could
You have two kidneys, each the size of a fist, which are located just below the rib cage, on each side of the spine. Each kidney has millions of filtering units called nephrons. These nephrons allow the kidneys to filter half a cup of blood every minute!
Kidneys do what detox cleanses wish they could. They are powerful organs which help to sift through and hold onto the substances your body may need, such as certain nutrients and water, while excreting harmful waste and extra fluids. These are removed from the body through urine. The production of urine is a complex, 3-step system where the kidneys filter unwanted substances from the blood and produce urine to excrete them. Kidneys also regulate the body’s mineral and acid content as well as produce hormones which stimulates red blood cell production and regulate blood pressure (1). Simply put, our kidneys are essential to vital health which is why it’s important to do what you can to promote good health in your kidneys.
As we age, a little bit of our kidney function begins to falter. Unfortunately, if your kidneys begin to malfunction you may not realise for a long time. Your risk of kidney disease increases if you have diabetes, high blood pressure, heart disease, or a family history of kidney failure (2). Diabetes and high blood pressure are the major contributors towards chronic kidney disease in Trinidad and Tobago (3).
How can I keep my kidneys healthy?
In order to protect your kidneys, it’s important to prevent or manage health conditions which contribute towards kidney damage, such as diabetes and high blood pressure. If you suffer from either of these conditions, it can be helpful to speak to your doctor or healthcare provider about your kidney health and whether or not you should get tested. Other than that, there are changes you can make on a daily basis to keep your body healthy which are listed below.
Cut back on salt intake
A diet high in salt can alter the sodium balance in your body, causing the kidneys to have reduced function and remove less water, resulting in higher blood pressure. It can also increase the amount of protein in the urine which is a major risk factor for developing kidney disease as well as heart disease. Reduce your salt intake to 6g a day — that’s around 1 teaspoon. For more information on how to make healthy swaps, check out our article on salt intake here.
Don’t overdo it on the protein
While high-protein diets seem to be a craze at the moment, research has shown that a diet high in animal protein has been associated with an increased risk of chronic kidney disease for people who are at high risk of kidney disease (diabetic or hypertensive) (4). The estimated average protein requirement is 0.6g of protein per kilogram of body weight per day. If you are trying to cut back on animal protein, swap it out for a plant-based source. This includes nuts, tofu, beans, lentils, and chickpeas. Studies show that people who substitute animal-based proteins for plant-based proteins have reduced severity of hypertension (5).
Stay hydrated
Staying hydrated allows your kidneys to clear sodium and toxins from the body. Drinking a lot of water can also help to avoid painful kidney stones. For most people, it is recommended to drink 2 to 3 litres a day. A good test is to look at your urine when you use the bathroom. If your urine is a dark yellow, it is an indication that you are dehydrated.
References
1. 7 Things to Know About Kidney Function | National Kidney Foundation [Internet]. [cited 2021 Aug 19]. Available from: https://www.kidney.org/kidneydisease/howkidneyswrk
2. Preventing Chronic Kidney Disease | NIDDK [Internet]. [cited 2021 Aug 22]. Available from: https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention
3. Sanchez S, Teelucksingh S, Ali R, Bailey H, Legall G. <p>Quality of Life and Health Status Among Patients Receiving Renal Replacement Therapy in Trinidad and Tobago, West Indies</p>. International Journal of Nephrology and Renovascular Disease [Internet]. 2021 Jun 8 [cited 2021 Aug 22];14:173–92. Available from: https://www.dovepress.com/quality-of-life-and-health-status-among-patients-receiving-renal-repla-peer-reviewed-fulltext-article-IJNRD
4. Ko G-J, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity. Journal of the American Society of Nephrology [Internet]. 2020 Aug 1 [cited 2021 Aug 29];31(8):1667–79. Available from: https://jasn.asnjournals.org/content/31/8/1667
5. Joshi S, Shah S, Kalantar-Zadeh K. Adequacy of Plant-Based Proteins in Chronic Kidney Disease. Journal of Renal Nutrition [Internet]. 2019 Mar 1 [cited 2021 Aug 29];29(2):112–7. Available from: http://www.jrnjournal.org/article/S1051227618301547/fulltext
All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.
Tru Valu Supermarkets is one of Trinidad and Tobago’s leading supermarket brands. As a responsible supermarket chain we believe in educating and informing our customers to make responsible decisions each day to improve their wellness and wellbeing.
Tru Valu Health and Wellness Program. Article 38.
Information supplied by Kirstyn Church, Associate Nutritionist, Nutrition Consulting Services,
