5 Ways to Prevent Kidney Disease

What is kidney disease?

Your kidneys are two small organs located at the back of your body underneath your rib cage. They are responsible for filtering all of the blood in your body of toxins, wastes, salt, minerals and extra fluid every 30 minutes. They help keep your bones healthy, and stimulate the production of new red blood cells. If your kidneys are damaged, it affects your entire body.

Kidney disease (also known as renal disease) is a condition where your kidneys are no longer able to function properly. They can’t filter your blood as normal, which leads to extra fluid, salt, and wastes in your body. They also can’t trigger new blood cell production, which can lead to anemia or a low red blood cell count. 

Why is kidney disease significant?

Chronic kidney disease (CKD) happens when the function of your kidneys declines slowly over months. If your kidneys are damaged or function with decreased filtration, it’s considered chronic kidney disease.1 In most cases, CKD is preventable. In some cases it is the result of injury to your kidneys, but more commonly CKD is caused by uncontrolled diabetes and high blood pressure.^2-5 

Kidney disease can get worse over time if it is not treated, and African Americans are more likely to develop end stage renal disease than other ethnic groups.^1,6-7  If you have been diagnosed with kidney disease there are things you can do that may protect your kidneys and slow down the progression of the disease. Be encouraged that kidney disease is not the same as kidney failure, and being diagnosed with chronic kidney disease does not automatically mean that you will need dialysis. 

Kidney failure is end-stage renal disease (ESRD). It means that your kidney disease has progressed to the point that it can only be treated with dialysis or kidney transplant. Kidney disease that has not advanced to the end stage doesn’t have to limit your activities. People with CKD can live normal, active, productive lives if they change their habits and focus on doing things that won’t cause additional damage to their kidneys.

Symptoms of kidney disease and when to worry

You may be wondering how you can tell if your kidneys are damaged. It may be alarming to know that you may not feel sick or notice any symptoms in the early stages of kidney disease. Since you may not know that you have kidney disease based on how you feel, it’s important to talk with your doctor about testing your kidney function. It’s also important that you make adjustments to your diet and habits to prevent kidney disease. This is especially important if you have diabetes or high blood pressure.

Ways to prevent kidney disease

If you are at risk for developing kidney disease, it’s important that you establish healthy habits to protect your kidneys. You have a greater risk of developing kidney disease if you have diabetes, high blood pressure, are overweight, of African heritage, and have a family history of kidney failure, or heart disease.^2,6-8

Studies show that a change in the APOL1 gene found in people of African descent contributes to an increased risk of kidney disease.

1. Get tested

If you’re at risk for developing kidney disease, you should talk to your doctor about testing your kidney function. Since you may not have any symptoms of CKD, testing your kidneys may be the only way to know if your kidneys are damaged. Having your kidneys tested should involve blood work or a urine sample. If you have diabetes, you should get your kidneys tested every year.⁸

2. Choose healthy food

The food you eat can play an important role in maintaining healthy kidneys. Some food choices may also help to control your blood pressure and blood sugar as well. Here are some suggestions that may help⁸:

• Try to eat less than 2300 mg of sodium each day, that’s equal to about 1 teaspoon of table salt!
• Eat more fresh fruits, fresh or frozen vegetables and low fat or fat free dairy products.
• Eat foods with lower amounts of sugar.
• When it comes to carbs, think brown! Try eating whole grains instead of white grains.
• Bake or broil meats instead of frying them.
• Don’t add fat or gravy to your foods.
• Keep a food journal. Writing down what you eat will help you keep a record of the foods you eat.

3. Move your body

Regular exercise is a great way to maintain a healthy weight, keep your heart healthy, control your blood sugar and blood pressure levels. Physical activity may also help decrease stress and anxiety.

The American Heart Association recommends that you do 90-150 min of moderate physical exercise each week.¹⁰

4. Manage diabetes and high blood pressure

If you have high blood pressure, diabetes or heart disease it is critical that you manage your blood pressure and blood sugar to protect your kidneys.^2,4-5 Keeping these diseases in control will be the best way for you to protect your kidneys. Your doctor can give you some specific suggestions for your situation, but here are some general ways that will help.^2,4-5,8-12

• Keep your blood pressure less than 140/90
• Check your blood sugar levels regularly
• Take your medications as prescribed
• Decrease the amount of salt and sugar you eat
• Be mindful that some over the counter medications may raise your blood pressure (pain medications, cold medicines, etc)

5. Other helpful tips for preventing kidney disease

In addition to changing your diet and exercise habits, it would also help your kidney health if you  don’t smoke, limit the amount of alcohol you drink to 1 drink per day if you are a woman and 2 drinks per day if you are a man.^2,8-9

Moving forward

Don’t neglect your kidneys until it’s too late. Protecting your kidneys is important, and there are things you can do every day to prevent chronic kidney disease. Managing your blood pressure and blood sugar are the most important ways that you can help your kidneys. Talk to your physician about getting your kidneys tested if you’re at risk. The test should only require a simple blood or urine sample, but it’s the only way to know for sure if you have CKD.

 

FAQs

Can kidney disease be prevented?

Yes. Some groups of people have a higher risk of developing chronic kidney disease (people with diabetes, high blood pressure, heart disease, African ancestry, family history) but you can make changes to prevent chronic kidney disease.

If I have diabetes, will I automatically end up with kidney disease?

All patients with diabetes do not end up with kidney disease. If you have diabetes, you are at higher risk of eventually developing kidney disease but controlling your diabetes can help.

How will I know if I have kidney disease?

You probably won’t feel sick in the beginning stages of chronic kidney disease. The only way to know for sure is to have your kidney function tested by your healthcare provider.