How to Prevent Kidney Disease: 6 Doctor-Backed Tips for Better Kidney Health
Trading soda for seltzer significantly reduces your risk of CKD
More than 35 million people in the U.S. have chronic kidney disease (CKD), a condition in which the kidneys are damaged and can’t do their job efficiently. “Your kidneys filter the total blood in the body about 40 times per day to remove toxins and waste products and balance electrolytes,” says Pranav Garimella, MBBS, a board-certified nephrologist and Chief Medical Officer of the American Kidney Fund. When kidney function is impaired, these toxins can build up in your blood. To reduce the risk of serious complications such as heart disease and kidney failure, it’s crucial to learn how to prevent kidney disease before it develops.
Unfortunately, kidney disease often progresses without any symptoms. According to the National Kidney Foundation, up to 90 percent of people with CKD don’t even know they have it. And unless it’s caught early, the damage is irreversible. So your best bet is taking steps now to protect your kidney health. Here’s how to prevent kidney disease with simple lifestyle tweaks.
Risk factors for kidney disease
“Diabetes and high blood pressure are the leading risk factors in the U.S.,” Dr. Garimella says. Other common risk factors include a family history of kidney disease, certain autoimmune disorders, obesity, smoking and prolonged use of certain medications. Infections, inflammation and kidney stones may also raise your risk.
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Kidney disease is more common in older adults. According to the CDC’s Kidney Disease Surveillance System, around 11 percent of people between ages 40 and 60 have CKD. The risk increases after age 60, and by age 70, a whopping 38 percent of adults have CKD.
Kidney disease also disproportionately affects people of color, Dr. Garimella adds. In particular, Black, Hispanic and Latino populations have a higher risk of progressing to kidney failure.
How to prevent kidney disease
“Kidney disease progression and risk can be lowered by treating diabetes and high blood pressure, in addition to making lifestyle choices to help protect your kidney health,” Dr. Garimella says. By making a few easy changes to your daily routine, you can help prevent damage and inflammation that can lead to chronic kidney disease. Here’s what works:
1. Limit salt intake
The link between high blood pressure and kidney disease works both ways. “Over time, sustained high blood pressure damages the blood vessels in the kidneys, causing kidney disease,” Dr. Garimella says. As the kidneys work less efficiently, the body retains more salt and water—and that can worsen blood pressure. “This vicious cycle may eventually lead to kidney failure,” Dr. Garimella cautions.
According to the DASH (Dietary Approaches to Stop Hypertension) Eating Plan, sodium intake should be limited to 2,300 mg per day. That said, the guidelines note that a goal of 1,500 mg per day is even more effective for lowering blood pressure.
Sneaky sources of sodium to watch for include soup, bread, condiments, cheese and salad dressings. A safe bet if you’re feeling peckish? Snacking on fruits and vegetables, which are naturally low-sodium. If adjusting your eating habits doesn’t help lower your blood pressure, Dr. Garimella recommends talking to your doctor about medication options.
2. Opt for whole grains
“High blood sugar levels can damage blood vessels throughout your body, including the kidneys,” Dr. Garimella says. “High blood glucose levels also damage nephrons, the microscopic filters in the kidneys which are responsible for removing toxins and waste products.”
That’s why it’s important to keep your blood sugar from spiking, especially if you’ve been diagnosed with prediabetes or diabetes. Replacing refined carbs like pasta, white bread or rice with whole-grain alternatives is an easy swap that can help maintain healthy blood glucose levels. (Following a diabetes diet can help, too.)
3. Swap out soda for seltzer
According to a study published in the journal Epidemiology, people who drank two or more carbonated cola beverages per day doubled their risk of kidney disease. The results were similar for both regular and artificially-sweetened colas. Researchers suspect the phosphoric acid used to acidify cola (which is not used to make seltzer) may affect kidney health. No link was found between non-cola drinks and CKD, so consider sipping a flavored seltzer instead if you’re craving something bubbly.
4. Take a midday walk
A review of research published in the journal Cardiorenal Medicine found that inactivity was a key risk factor for developing kidney disease, and exercise can help to prevent kidney decline. “By improving cardiovascular health, controlling blood pressure and managing blood sugar levels, exercise reduces primary risk factors for CKD progression,” Dr. Garimella says.
The National Kidney Foundation recommends getting your heart pumping for 30 minutes each day with moderate-intensity cardio like a brisk walk, bike ride or swim session. Taking your walk midday offers a bonus benefit: Exposure to sunlight helps the body produce vitamin D. According to research published in the Annals of Translational Medicine, low levels of vitamin D have been linked to faster progression of kidney disease.
5. Quit the tobacco habit
“Using tobacco—smoking or chewing—can make your blood pressure go up, which in time can lead to kidney disease,” Dr. Garimella says. If you currently use tobacco, check out this two-pronged approach that can help you kick the habit.
6. Stay on top of routine medical screenings
“Early diagnosis of CKD is crucial, as it allows timely intervention to slow the progression of the disease, potentially preventing kidney failure and improving quality of life,” Dr. Garimella says. Routine blood work and urinalysis can help your doctor spot early signs that the kidneys aren’t working efficiently. This can clue you in that you need to take proactive steps to protect your kidneys and manage any risk factors, giving you the best chance to stop CKD in its tracks.
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