How to Improve Health of Kidneys Naturally?


how to improve health of kidneys

How to improve health of kidneys is one of the most commonly asked questions today. Kidneys are unsung heroes in our bodies, tirelessly filtering waste and toxins, regulating blood pressure, balancing electrolytes and producing hormones essential for various bodily functions. Despite their critical role, kidney health often goes overlooked until problems arise. Understanding the importance of kidney health and adopting natural methods to enhance their function is thus crucial for overall well-being. For expert insights on kidney health, refer to DocTube.

The Significance of Kidney Health

i) Filtration and Waste Removal

Kidneys act as a filtration system,  removing waste and excess fluids from the bloodstream through urine production. This process helps maintain a stable internal environment. 

ii) Regulation of Blood Pressure

Kidneys play a pivotal role in regulating blood pressure by controlling the balance of sodium and water in the body (Li, P., Garcia-Garcia, G., Lui, S.F., Andreoli, S., Fung, W., Hradsky, A., Kumaraswami, L., Liakopoulos, V., Rakhimova, Z., Saadi, G. and Strani, L., 2020. Kidney health for everyone everywhere–from prevention to detection and equitable access to care. Brazilian Journal of Medical and Biological Research, 53, p.e9614). Healthy kidneys help maintain optimal blood pressure levels.

iii) Electrolyte Balance

Potassium, sodium and phosphate are essential electrolytes that must be balanced in the body. Kidneys help regulate these electrolytes, ensuring proper nerve and muscle function.

iv) Red Blood Cell Production

The kidneys produce erythropoietin, a hormone crucial for red blood cell production. Adequate red blood cells ensure tissues receive enough oxygen for optimal function.

v) Acid-Base Balance

Kidneys help maintain the body's acid-base balance by excreting acids or bases as needed, preventing the blood from becoming too acidic or alkaline (Koeppen, B.M., 2009. The kidney and acid-base regulation. Advances in physiology education).

How to Improve Kidney Health Naturally?

i) Stay Hydrated

Adequate water intake is crucial for kidney health as it helps flush out toxins and waste products (Manz, F. and Wentz, A., 2005. The importance of good hydration for the prevention of chronic diseases. Nutrition reviews, 63(suppl_1), pp.S2-S5). Aim to drink at least 8 glasses of water per day, or more if you are physically active or live in a hot climate.

ii) Have a Nutritious and Balanced Diet

It is crucial to follow a diet that is rich in lean proteins, fruits, whole grains and vegetables. On the other hand, it is also important to avoid the intake of processed foods, excessive salt and saturated fats, as these can strain your kidneys. 

iii) Regularly Monitor Blood Pressure Levels

Over time, high blood pressure damages the kidneys and therefore it is imperative to monitor your blood pressure levels regularly (Cohen, D.L., Huan, Y. and Townsend, R.R., 2014. Home blood pressure monitoring in CKD. American journal of kidney diseases, 63(5), pp.835-842). Also, take proactive steps to ensure that your blood pressure remains within a healthy range by following different lifestyle changes and if needed, medications.

iv) Maintain a Healthy Weight

Obesity increases the risk of kidney disease and other health problems. Maintain a healthy weight through a balanced diet and regular exercise to reduce the strain on your kidneys.

v) Limit Caffeine and Alcohol

Remember that excessive caffeine and alcohol dehydrate your body and can strain your kidneys (Ferraro, P.M., Taylor, E.N., Gambaro, G. and Curhan, G.C., 2014. Caffeine intake and the risk of kidney stones. The American journal of clinical nutrition, 100(6), pp.1596-1603). Limit your intake of alcoholic and caffeinated beverages and opt for water or herbal teas instead.

vi) Quit Smoking

Among other hazards, smoking damages blood vessels and also decreases the blood flow to your kidneys, thereby increasing your risk of kidney disease. Thus, when you quit smoking, it not only helps your kidneys but also helps improve your general health. 

vii) Stress Management

Remember that chronic stress contributes to high blood pressure as well as other risk factors related to kidney disease (Bruce, M.A., Griffith, D.M. and Thorpe Jr, R.J., 2015. Stress and the kidney. Advances in chronic kidney disease, 22(1), pp.46-53). It is thus crucial to practice different stress-reduction techniques like deep breathing exercises, meditation and even spending time on hobbies that you enjoy. 

viii) Exercise Regularly

Regular physical activity improves blood circulation, reduces blood pressure and helps maintain a healthy weight. Attempt at least 30 minutes of moderate exercise daily for optimum health.

ix) Get Adequate Sleep

Poor sleep quality and duration can affect kidney function and overall health. Aim for 7-8 hours of quality sleep each night to support optimal kidney function and overall well-being.

x) Avoid Painkiller Overuse

Nonsteroidal anti-inflammatory drugs and other over-the-counter pain medications are known to damage your kidneys significantly if used too frequently. It is advisable to consult your doctor for any alternative pain management strategies if required. 

Prioritizing kidney health is essential for overall well-being and health. By understanding the importance of kidney function and adopting natural lifestyle habits, you can support your kidneys in performing their vital roles effectively. From staying hydrated to maintaining a balanced diet and managing stress, simple yet impactful changes can go a long way in promoting kidney health and preserving overall health and vitality. Remember, nurturing your kidneys today ensures a healthier tomorrow.


  What are the best foods for kidney health?  

Some of the best foods for kidney health are apples, fish, blueberries, kale, sweet potatoes and spinach.

  What is the impact of smoking on kidney health?  

Smoking damages the heart and blood vessels, thereby resulting in poor blood flow to the kidneys. This in turn leads to kidney damage over time. It also increases the risk of developing some kidney cancers significantly.


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