Your kidneys are relatively small and you can’t see them but they are vital to your body’s health, so it is important to look after them.

 

What do my kidneys do?

Your kidneys are amazing organs that perform many vital functions. You have 2 kidneys, each about the size of your fist, located at the bottom of your rib cage on each side of your spine.

The entire blood in your body gets filtered around 400 times in a day through your kidneys, in order to:

• Filter and remove waste products
• Remove excess water and make urine
• Balance your body’s fluid, salt and mineral levels

Your kidneys also produce hormones that regulate blood pressure and control the production of red blood cells. They also produce an active form of vitamin D that promotes strong, healthy bones.

 

Why should I care about my kidney health?

If your kidneys don’t work effectively, waste products will start to build up in your body. Kidney disease can seriously affect your quality of life and, in the most serious cases, kidney failure can be life-threatening.

Kidney diseases often arise due to other medical conditions, especially diabetes and high blood pressure. However, preventing and controlling these conditions, as well as maintaining an active, healthy lifestyle can help your kidneys stay healthy.

 

How can I keep my kidneys healthy?

1. Stay hydrated

Dehydration can affect your kidneys. Regularly drinking enough water benefits your kidneys and your general health.

Most healthy adults need to drink about 1.5 to 2 liters of water a day. If you are sweating due to exercise or living in a hot climate you may need to drink more. If your urine is dark yellow, rather than a pale, light-yellow color, this may be a sign that you are dehydrated.

2. Eat Healthy

A healthy diet can help control weight gain, blood pressure and reduce your risk developing diabetes – all risk factors for developing kidney disease.

Eat a balanced diet with plenty of fresh fruits and vegetables and wholegrain foods.

Avoid too much fatty, salty or highly processed foods.

3. Keep Moving

Regular exercise can help reduce your blood pressure, boost your heart health and maintain a healthy weight – all of which can help prevent kidney damage. Find an exercise you enjoy and aim for 30 minutes 5 times a week.

4. Watch your blood sugar

Uncontrolled blood sugar in diabetes is one of the main risk factors for developing kidney disease. Many people have diabetes without knowing it, so it is a good idea to get your blood sugar level checked, especially if you are approaching middle-age or older.

If you have diabetes, controlling your blood sugar well can limit or prevent kidney damage. Discuss with your doctor the best way to manage your diabetes.

5. Watch your blood pressure

High blood pressure can cause damage to your kidneys. As high blood pressure often has no symptoms, regular blood pressure checks are important.

If your blood pressure is higher than it should be, your doctor will be able to suggest changes to your diet and lifestyle and where necessary, medication to reduce your blood pressure.

6. Don’t smoke

Smoking damages your body’s blood vessels. This slows the blood to your kidneys and decreases their ability to function normally. People who smoke are three times more likely to have reduced kidney function. Smoking also increases the risk of kidney cancer by about 50 per cent. If you don’t smoke, don’t start. If you do, quit!

7. Use medications carefully

Some pain medications available to buy over the counter (OTC) such as aspirin, ibuprofen and paracetamol, can damage your kidneys if you take them regularly for too long. If you have long-term, chronic pain talk to your doctor about kidney-safe medications.

Taking excessive amounts of certain vitamin or herbal supplements can also be harmful to your kidney. Talk to your doctor for advice before taking these.

 

What should I do if I am at risk for kidney disease?

If you have one or more of the following risk factors, ask your doctor about a kidney health check:

• you have diabetes
• you have high blood pressure
• you are obese
• you have a family history of kidney disease

Detecting kidney disease early means that lifestyle changes and treatment may be able to prevent it getting worse.

 

Remember:

Your kidneys are vital to your health. Look after them by maintaining an active, healthy lifestyle. Control your blood sugar and blood pressure, and get a kidney health check if

you have risk factors for kidney disease.