Feel More Energized and Less Bloated: 9 Natural Ways to Support Your Hardworking Kidneys
Easy natural kidney boosters help ease bloat, lift energy and lower heart disease risk
Feeling bloated, tired or just not quite like yourself lately? Your hardworking kidneys might just need a little extra love and support. These amazing organs work around the clock to flush excess fluids and toxins from your body, and when they’re functioning at their best, you’ll feel slimmer and more energized. The even better news? There are gentle, natural ways to give your kidneys the support they deserve—and you’ll start feeling the difference quickly.
Why your kidneys are key to energy and health
The organs, positioned in the back of your abdomen just below your ribcage, play a crucial role in keeping you healthy. In fact, they’re as important to your health as your heart and lungs, notes Fred Pescatore, MD. “Your kidneys serve as your body’s main filtration system,” he says. “They filter waste products and toxins from the bloodstream so they can be excreted via urine.”
In fact, a report in Integrative Medicine: A Clinician’s Journal reveals that your kidneys filter your body’s blood supply 60 times per day. And in doing so, they remove waste products your body naturally creates, as well as heavy metals and other toxic substances.
Woman's World Answers
6 reasons kidney function slows
While it’s completely normal for kidney function to change over time, the good news is that there are so many gentle ways to support these hardworking organs. Understanding what can affect kidney health helps us make smart, loving choices for our bodies. Here are the most common factors—and remember, knowledge is power when it comes to taking charge of your health:
1. Age
A study in PLoS One found that kidney function drops by 1.3 percent per year. It may not sound like much, but it translates to a decline of up to 78 percent between the ages of 18 and 50.
2. Dehydration
Research in Nephrology reveals that skimping on fluids raises the risk of kidney problems by 50 percent. Dehydration causes urine to concentrate, “which increases levels of substances such as urea and albumin that can damage the kidneys,” notes Dr. Pescatore. Plus, dehydration is a top cause of kidney stones.
3. Bacterial infections
A type of urinary tract infection called pyelonephritis that spreads to the kidneys can cause inflammation and scarring in the organs. And in a study in PLoS ONE, pyelonephritis increased the risk of acute kidney injury (AKI)—a condition marked by significant impairments in kidney function—by 163 percent.
4. High blood pressure
Hypertension stresses blood vessels in the kidneys, causing the vessels to deteriorate over time. Research in Hypertension suggests that a 10-point climb in diastolic blood pressure increases the risk of chronic kidney disease (CKD), marked by permanent kidney damage that worsens over time, by 37 percent.
5. High blood sugar
Excess glucose in the bloodstream, which can be caused by diabetes, a diet high in sugary foods, insulin resistance and lack of regular exercise, can also hamper kidney function. A study in Life explains that a buildup of blood sugar triggers inflammation that harms tiny clusters of blood vessels that serve as key filtering bodies in the kidneys.
6. Pain relievers
Nearly everyone reaches for pain-relieving pills from time to time. But overdoing NSAIDs (such as naproxen and ibuprofen) can prove toxic to the kidneys. A report in Kidney360 found that taking NSAIDs at doses of 200 mg or more daily triggered significant declines in kidney function within four years.
Easy lifestyle changes to improve kidney function
No matter what’s overtaxing your organs, we’ve rounded up the best tips on how to improve kidney function naturally.
Enjoy whole wheat pasta
Swapping whole grains in place of refined grains like white bread, pasta and rice can improve kidney function, according to a British Journal of Nutrition study—and all it takes is a single serving each day. Experts found that people who made the switch saw their kidneys filtering and cleaning their blood significantly better than those who stuck with refined grains. Fiber, vitamins and antioxidants in whole grains combat kidney-damaging elevations in blood glucose and inflammation.
Sip a healthy ‘soda’
The phosphoric acid found in colas can harm kidneys over time, say researchers reporting in the journal Epidemiology. In fact, their findings suggest that drinking two colas daily can double the risk of kidney slowdowns. To refresh without risk, sip a half-and-half mix of pomegranate juice and sparkling water. Findings in The New Journal of Urology suggest that antioxidant compounds in pomegranates and their juice help protect kidney cells from damage.
Try a CoQ10 supplement
A compound known as CoQ10 enhances kidney cells’ ability to generate energy while thwarting inflammation and oxidative stress. That’s the reason participants in an Indian study markedly improved their kidney function by taking 60 mg of CoQ10 three times daily for four weeks.
Fill up on fluids
Drinking plenty of water deters the dehydration that can put a damper on kidney function. And in an American Journal of Nephrology study, researchers found that staying well-hydrated cut the risk of developing CKD by 60%. Dr. Pescatore recommends sipping half your body weight in ounces of water (that’s 75 oz., or about nine 8-oz. glasses, for someone who weighs 150 pounds) per day. An easy way to tell: Your urine will be pale yellow rather than dark or neon-bright, he says.
Chow down on chili
Eating 1⁄2 cup of legumes like kidney beans or navy beans daily cuts your odds of kidney sluggishness by 50 percent, say researchers reporting in the British Journal of Nutrition. The soluble fiber in legumes protects against the blood sugar spikes that can harm the organs over time.
Nosh on nuts
A study in the American Journal of Nephrology suggests that eating a handful of nuts one to six times weekly cuts the odds of developing CKD by 37 percent. Nuts are high in unsaturated fatty acids, magnesium and potassium, which defend against kidney-draining blood pressure elevations.
Try the ‘golden spice’
Research in the Scandinavian Journal of Urology and Nephrology suggests that enjoying 3⁄4 tsp. of turmeric, also known as the golden spice, daily improves kidney function by 46 percent in two months. The curcumin that gives turmeric its golden hue defends the kidneys against harmful molecules called free radicals.
Take a walk
Scientists reporting in the Journal of the American Society of Nephrology found that people who engaged in enjoyable activities (think walking, biking, swimming or playing pickleball) for 30 minutes daily had kidneys that worked 36 percent better than their less-active counterparts. Even brief bouts of exercise boost blood flow to the kidneys.
Consider these supplements
When it comes to supplements that improve kidney function naturally, two stand head and shoulders above the rest. The first is resveratrol, a compound found in purple grapes and red wine. A study in Renal Failure found supplementing with resveratrol daily increases kidney function by 65 percent in 12 weeks by taming kidney-damaging inflammation.
The second superstar supplement is the pine bark extract known as Pycnogenol (or maritime pine). Dr. Pescatore also recommends taking 150 mg of Pycnogenol daily. A study in the journal Panminverva Medica found that doing so boosted kidney function by 53 percent in six months by increasing blood flow to the kidneys and lowering inflammation.
Taking care of your kidneys doesn’t have to feel overwhelming or complicated. These gentle, natural approaches are really about showing your body the love and care it deserves. Whether you start with sipping more water, taking peaceful walks, or adding a handful of nuts to your day, every small step is a victory worth celebrating. Your kidneys have been faithfully taking care of you all these years—and now you have the tools to take beautiful care of them in return. Here’s to feeling more energized, comfortable and confident in your body!
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