How to keep your kidneys healthy
Chronic kidney disease is a global public health concern, one that affects an estimated 35.5 million Americans, according to the National Institutes of Health. Many more are unaware they even have the disease.
Prevention begins in childhood, says Dr. Wei Ling Lau, a nephrologist at UCI Health Nephrology Services.
Often, she says, people diagnosed with kidney disease in adulthood had risk factors in their younger years, such as being overweight.
“The two leading causes of kidney disease are diabetes and high blood pressure, and being overweight or having unhealthy eating habits increases the likelihood for these conditions,” she says.
“We must all think about our kidneys from an early age and take preventive action.”
The role of kidneys
Healthy kidneys equate to a healthy body.
Although their primary function is to filter waste from the blood, they also:
- Help regulate blood pressure
- Balance bodily fluids
- Regulate body chemistry and red cell production
- Keep the bones healthy
Keeping them functioning optimally is a must, says Lau.
How to maintain healthy kidneys
Ensuring that your blood pressure, blood sugar and cholesterol levels are well-controlled helps protect the kidneys, says Lau.
Controlling those numbers begins with lifestyle choices such as:
- Limiting salt intake
- Choosing heart-healthy foods
- Avoiding excessive alcohol
- Getting adequate physical activity
- Maintaining a healthy weight
- Avoiding or quitting smoking
It’s also important to stay on top of annual checkups and lab tests. A urinalysis and a comprehensive metabolic panel can flag signs of kidney trouble for your primary care physician to investigate further.
Hydration is also critical for healthy kidneys. Lau recommends drinking between 60 and 70 ounces of water a day for proper hydration.
Urine color and kidney health
How do you know if you’re hydrated enough?
Clear to yellow urine falls within the normal, healthy range, says Dr. Ralph Clayman, a urologist at the UCI Health Center for Urological Care.
Brown urine that persists after hydrating should prompt a visit your doctor, especially if accompanied by swelling, a decreased need to urinate or fatigue. It could be a sign of certain kidney diseases.
If you haven’t recently eaten beets or any other red-hued foods, pink to reddish urine is cause for concern. It means red blood cells are likely present in a large enough amount to discolor the urine.
This could be a sign of infection, kidney stones or even cancer. Even if you see your urine turn pink or red one time, you should contact your doctor and get evaluated.
“It’s a literal and figurative red flag and should never be ignored,” Clayman says. “See your doctor.”