The kidneys don’t get the attention they deserve. There, I said it! Discussions often focus on other vital organs like the heart, liver, and brain. Who knew some organs were trendy? Yet, your kidneys are essential to your health and perform various critical functions. Without them, you simply cannot survive!
A whopping 7.2 m people in the UK have some level of Chronic Kidney Disease.1https://kidneycareuk.org/kidney-disease-information/about-kidney-health/facts-about-kidneys/ Highlighting how common kidney disease is. Kidney disease occurs in stages, from stage 1 to stage 5. Stage 5 is the most severe and indicates kidney failure.2https://kidneycareuk.org/kidney-disease-information/stages-of-kidney-disease/stage-5/
Certain factors can increase the likelihood of someone developing chronic kidney disease. These risk factors are:3https://kidneycareuk.org/kidney-disease-information/about-kidney-health/understanding-risk-factors-of-kidney-disease/
- Heart disease
- Diabetes
- High blood pressure
- Kidney infections
- Long term use of certain medications
- Autoimmune conditions, for example, Lupus Nephritis.
The kidneys carry out many functions including:4https://kidneycareuk.org/kidney-disease-information/about-kidney-health/facts-about-kidneys/5https://www.kidney.org/kidney-health/how-your-kidneys-work
- Filtering blood to remove waste products
- Regulating blood pressure
- Urine production
- Production of the active form of Vitamin D
- Controls the production of red blood cells
Let’s explore three ways to naturally support your kidneys…
1. Probiotics
Fermented foods are a natural source of probiotics. These beneficial bacteria help to support a balanced gut microbiome and, in turn, your overall health. The gut microbiome is closely linked with many organs, including the kidneys.6https://pmc.ncbi.nlm.nih.gov/articles/PMC6385605/ An imbalance within the gut microbiome is called gut dysbiosis. Research indicates a link between high blood pressure and gut dysbiosis.7https://pmc.ncbi.nlm.nih.gov/articles/PMC6385605/ High blood pressure is a risk factor for kidney disease as it can cause damage.8https://www.kidneyresearchuk.org/conditions-symptoms/blood-pressure/ Specifically, lactic acid bacteria have blood pressure-reducing effects.9https://pmc.ncbi.nlm.nih.gov/articles/PMC8401746/ One study found using a probiotic strain called Lactobacillus Casei decreased renal function decline in individuals with stage 3 – 5 chronic kidney disease.10https://pubmed.ncbi.nlm.nih.gov/34270930/ This shows how powerful your gut bacteria are!
Introducing fermented foods is a safe and easy way to support your gut microbiome. Fermented foods include:
- Kefir
- Live yogurt
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
2. Blood sugar regulation
Did you know that 1 in 3 diabetic adults has diabetic kidney disease?11https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/diabetic-kidney-disease Diabetes and kidney disease are closely linked because increased blood sugar levels can damage the blood vessels within the kidneys.12https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/diabetic-kidney-disease This shows how vital blood sugar regulation is to healthy kidneys!
3 top tips to support blood sugar regulation:
- Consume probiotic-rich kefir. Kefir is supportive to diabetic patients. A study found kefir reduced fasting blood glucose and HBA1C levels.13https://pmc.ncbi.nlm.nih.gov/articles/PMC4401881/
- Manage your stress levels. Everyone will experience periods of chronic or heightened stress. Unfortunately, stress is sometimes unavoidable. It’s important to acknowledge the negative impact stress can have on your health. Both emotional and physical stress can increase blood sugar levels.14https://www.healthline.com/health/stress-hyperglycemia Managing stress levels by practicing mindfulness techniques can be beneficial. As well as using Ashwagandha, a powerful herb known for reducing the stress hormone cortisol.
- Increase fibre intake. Fibre is an essential macronutrient that supports overall health. Soluble fibre has been found particularly beneficial for balancing blood sugar levels.15https://www.healthline.com/nutrition/blood-sugar-spikes#fiber Soluble fibre-rich foods include beans, vegetables, fruits, nuts, seeds and whole grains. Consuming a variety of these foods can ensure adequate fibre intake.
3. Exercise
Moving your body is key to feeling your best and preventing long-term health issues. What is the best way to start exercising consistently? Find an exercise that you love! Running isn’t your cup of tea? Don’t worry. Instead, you could try swimming, walking, yoga, pilates. Remember – If you enjoy it, you are more likely to do it.
Exercise can help with:16https://www.healthline.com/nutrition/10-benefits-of-exercise#chronic-disease17https://kidneycareuk.org/kidney-disease-information/living-with-kidney-disease/exercise-and-keeping-fit/
- Weight management
- Heart disease
- Type 2 diabetes
- Blood pressure
- Cholesterol levels
- Healthier bones
- Stronger muscles
- Improved mood and lowered stress
Therefore, exercise can help reduce certain risk factors associated with kidney disease. There’s also a direct link between exercise and the kidneys, as it can help improve kidney function.18https://pmc.ncbi.nlm.nih.gov/articles/PMC8952011/ This emphasises the importance of exercise for kidney health.
Looking for more information on how to reduce kidney disease risk factors? Then, look no further! Here are 2 articles to support you:
- Your gut bacteria: a key player in diabetes prevention
- 8 natural ways you can reduce high blood pressure!
Always seek the advice of your GP/consultant with any questions you may have regarding a medical condition and before adding supplements into your daily routine.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays 8 am to 8 pm.
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