The One Habit That Could Make Your Kidneys Healthier

Leigh Weingus
·5 min read
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While we don't pay much attention to them until they're hurting us (hello, kidney stones), our kidneys serve an important function in our bodies. "The kidneys play a crucial role in regulating fluid control and cleaning the body of certain toxins," explains Dr. George Hart, MD,  a nephrologist and Chief Medical Officer for Interwell Health. "They also help maintain bone health and help manage our red blood cell count."

It’s estimated that 36 million Americans are living with kidney disease, he adds, yet 90 percent of them don’t know they have it because the disease is largely asymptomatic until its more advanced stages. Kidney disease is slightly more common in women than in men, according to the Centers for Disease Control and Prevention (CDC), and common risk factors include high blood pressure, diabetes, obesity or family history. Past damage to the kidneys and older age can be a factor as well.

Because kidney disease is a common problem in the United States and our kidneys serve such an important function in our bodies, adopting habits that keep our kidneys healthy is key. Parade asked Dr. Hart to go more in-depth about kidney health—here's what he had to say about the overall function of the kidneys in the body, signs that kidneys aren't functioning as they should, and the very best habit for kidney health.

Why Our Kidneys Are So Important

When it comes to understanding exactly why our kidneys are so important, we've covered some of the basics. But Dr. Hart emphasizes that kidney dysfunction can lead to serious health issues, which is why taking care of these organs through a healthy lifestyle and regular medical checkups is crucial.

"The kidneys are critical to our overall health because they filter blood to remove waste products, excess fluids and electrolytes from the body," he says. "This process helps manage the balance of sodium, potassium, calcium and phosphorus, which is essential to keep our bodies working normally."

They also regulate the body's fluid balance by controlling the amount of water and salt that is retained or removed, which is crucial for maintaining blood pressure, cellular function and overall hydration, he says, adding: "Kidneys remove waste and toxins from the body. They filter waste products, such as urea, creatinine and ammonia, from the blood and excrete them in the form of urine and help eliminate various toxins, drugs and foreign substances from the bloodstream, preventing them from collecting in the body."

Related: The Common Habit That Could Damage Your Kidneys, According to a Nephrologist 

The #1 Habit To Make Your Kidneys Healthier

Whether you're looking to maintain your kidney health or improve it, Dr. Hart has a loud and clear message to share: It's important to avoid processed foods. "Limiting your intake of processed foods, excessive salt and sugary beverages is important," he says. Skipping these foods often will lower your risk of Type 2 diabetes and high blood pressure—both of which are risk factors for kidney disease.

Related: The Best Time To Eat Dinner for Weight Loss, According to Registered Dietitians

Other Habits for Healthier Kidneys

As for other habits that can be helpful, exercise is important. "Engaging in regular physical activity helps you maintain a healthy weight, control blood pressure and improve circulation, which all contribute to kidney health," Dr. Hart says. "Aim for at least 150 minutes of moderate-intensity exercise per week."

Chronic stress can impact overall health too, he says, including kidney function. "Practice stress-reduction techniques such as meditation, deep breathing, yoga or spending time in nature."

Additionally, certain medications can potentially damage your kidneys. "Please ensure you are talking to your doctor if you require any medications, including over-the-counter if they are being taken on a regular basis," Dr. Hart explains. "Regular medical checkups can help detect and manage any potential kidney issues early."

Related: The #1 Most Important Thing to Do Before Drinking Coffee In the Morning

Signs That Your Kidneys Aren't Functioning as They Should Be

Unfortunately, kidney disease is a silent disease until the very late stages, so early detection and diagnosis is critical, Dr. Hart says. "High blood pressure and diabetes are two of the leading causes of kidney disease and if you are diagnosed with these conditions, you should ensure your kidney function is also being monitored by a simple blood and urine test that your doctor can request," he explains.

For very late-stage kidney disease, Dr. Hart says one of the biggest signs that your kidneys might not be functioning properly is changes in urination. "This could be when a patient experiences frequent urination, especially during the night, blood in the urine, urgency to urinate often or difficulty urinating.

You may also notice swelling in the legs, ankles, feet or face (edema) due to the body's inability to eliminate excess fluids and waste products. "The sudden development of high blood pressure if it had been normal before is also a warning sign," Dr. Hart explains.

Later symptoms can also include feeling fatigued, shortness of breath, a metallic taste in the mouth, or a sense of pain/pressure in the back or side where the kidneys are located.

"It's important to note that these symptoms can be caused by various other health conditions as well, but if you notice any persistent or concerning changes in your health, especially if you have risk factors like diabetes, high blood pressure or a family history of kidney disease, it's advisable to consult a healthcare professional," Dr. Hart says.

Next up: The #1 Worst Food for Your Kidneys, According to Nephrologists

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