Protecting your kidneys is more important than you might think—they perform many essential functions, such as removing waste and excess fluids from your blood. When your kidneys don't work properly, these waste products can build up, causing issues like swelling, fatigue, and trouble concentrating. Even before these symptoms appear, you might develop complications such as high blood pressure, anemia, weak bones, and other serious health problems.

Kidney disease usually progresses slowly over several years and is often undiagnosed until it reaches an advanced stage. Over time, this can lead to kidney failure, which requires costly treatments like dialysis or a kidney transplant.

According to experts, people with diabetes, high blood pressure, heart disease, or a family history of kidney issues are at a higher risk for kidney disease. However, regardless of your risk level, taking steps to protect your kidneys is important for overall health.

Here are the general tips that you can do to maintain an optimal kidney function:

 

  1. Manage Your Blood Sugar Levels

If you have diabetes or are at risk for it, managing your blood sugar levels effectively is crucial. High blood sugar can damage the blood vessels in your kidneys over time. In fact, according to Johns Hopkins Medicine, diabetes is the leading cause of kidney failure.

To manage your blood sugar, follow your doctor's advice on medication, diet, and lifestyle changes. It is also recommended to get your A1C test at least twice a year, but ideally up to four times a year. The A1C test measures your average level of blood sugar over the past three months.

 

  1. Control Your Blood Pressure

Hypertension, or high blood pressure, can be both a complication and a root cause of kidney disease. High blood pressure damages the delicate blood vessels in your kidneys. It is considered the second leading cause of kidney failure, next to diabetes. As such, maintaining a healthy blood pressure is one of the best ways to protect your kidneys.

The ideal blood pressure is below 120/80 mmHg, but for some, achieving a blood pressure below 140/90 mmHg is already good. Ask your doctor about your blood pressure target and follow their recommendations to ensure it is within the target range.

 

  1. Get Regular Check-Ups

If you belong to a high-risk group—such as being diabetic, hypertensive, or having a family history of kidney disorders—visit your doctor regularly for check-ups and screenings. Regular check-ups can help detect kidney issues early, allowing for timely intervention and better management of risk factors.

During your visit, your doctor can monitor your blood pressure and blood sugar levels and provide guidance on managing other risk factors. They may also recommend specific tests like urine and blood tests to monitor your kidney function and detect problems early.

The urine test checks for traces of protein, which can indicate kidney damage. The blood test measures your creatinine levels, which are used to compute your Glomerular Filtration Rate (GFR). Your GFR indicates how well your kidneys filter your blood.

 

  1. Limit Use of Over-the-Counter Pain Medications

Over-the-counter (OTC) pain medications, especially nonsteroidal anti-inflammatory drugs (NSAIDs), can harm your kidneys if used in high doses or for a long time. According to the National Kidney Foundation, NSAIDs can increase the risk of sudden kidney failure and progressive kidney damage.

While NSAIDs like ibuprofen, naproxen, or aspirin are effective and generally safe for occasional use, you should always take caution when using them. To protect your kidneys:

  • Take OTC pain medications exactly as directed on the label.
  • Do not use OTC pain medications for more than 10 days in a row for pain or more than 3 days in a row for fever.
  • Avoid pain medications that contain a combination of ingredients, like aspirin, acetaminophen, and caffeine in one pill.
  • Increase your fluid intake when taking pain medications.
  • Do not drink alcohol while taking NSAIDs.
  • If taking other medications, consult your doctor or pharmacist before using NSAIDs.
  • If you have existing kidney disease, hypertension, heart disease, are over 65 years old, or take diuretic medications, do not take NSAIDs without your doctor's advice.
  • If prescribed NSAIDs for long-term conditions like arthritis, adhere to your doctor's dosage and duration instructions, and discuss monitoring your kidney function regularly.
  1. Stay Hydrated

Your kidneys need adequate water to function properly by flushing out toxins and waste products through urine. Aim to drink at least 8-10 glasses of water daily unless otherwise advised by your doctor.

To ensure you stay hydrated:

  • Keep water bottles handy to meet your daily fluid requirement.
  • Consume water-rich fruits (e.g., watermelon, cantaloupe) and vegetables (e.g., cucumber, tomato).
  • Check the color of your urine; clear or pale-yellow urine indicates good hydration, while dark yellow urine suggests dehydration.

People with existing kidney problems may need to monitor their fluid intake more closely, as excessive fluid consumption can strain the kidneys.

 

  1. Practice Healthy Lifestyle Changes

Adopting a healthy lifestyle is key to maintaining kidney health. Make the following lifestyle changes:

  • Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins while limiting intake of processed foods, saturated fats, and added sugars.
  • Exercise regularly.
  • Lose weight if you are overweight, as excess weight can strain the kidneys and increase the risk of kidney disease.
  • Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time on hobbies and activities you enjoy. Chronic stress can contribute to high blood pressure and other health problems that affect your kidneys.
  • Avoid smoking and excessive alcohol consumption, as both can damage your kidneys and exacerbate other risk factors such as high blood pressure and diabetes.

 

Wellness has been a significant part of the service that Trinity provides to its Employee Benefits clients. To know more about our healthcare plans, please visit: https://trinity-insures.com/collections/employee-benefits/products/hmo

 

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