Dana Cook, RN, LCSW
Photo by Julien Tromeur on Unsplash
More people are living to the age of 100 years. The UN calculates there could be potentially 3.5 million centenarians by 2050! Taking care of our kidneys helps to ensure our "health span" lasts as long as our lifespan.
Kidney health is not usually something we think about often. We jump on treadmills to make our hearts stronger. Do the daily crossword to ward off dementia. But those 2 tiny, fist-size organs sitting in the back of your lower torso get about as much attention as your household sewer system, not much thought until it stops working!
Our kidneys are our body's production and waste management workhorses – filtering out the trash in our 1 – 1 ½ gallons of blood and returning the good stuff, such as sodium, potassium, and calcium, keeping our systems functioning. They run this cycle about 40 times each day. They watch our fluid levels and produce hormones to regulate our blood pressure and heartbeat. Kidneys stimulate the making of red blood cells, which carry oxygen to our cells.
Kidney dysfunction can lead to fluid overload, electrolyte imbalance, and other health complications. Over time, our kidneys can be damaged by the continuous micro-assaults resulting from our lifestyle choices. When our kidneys fail, our only treatment options are dialysis or transplant. Both lead to significant lifestyle changes and some loss of freedom.
The scary thing about kidney disease is you may not even know you have it until your kidney function is severely reduced. Center for Disease Control provides the following statistics:
About 37 million US adults are estimated to have CKD, and 90% don't know they have it.
40% of people with severely reduced kidney function (not on dialysis) are not aware of having CKD.
Every 24 hours, 360 people begin dialysis treatment for kidney failure.
With one in seven American adults estimated to have CKD, it's crucial to make lifestyle choices that promote efficient kidney function.
We take care of our kidneys by taking care of our overall health – following a healthy diet, exercising, and controlling stress. But there are some critical kidney-loving behaviors we can do to better our chances that our kidneys will come along for the ride into our centenarian years.
1. Get your annual physical and lab work.
Discuss your family history and lifestyle with your doctor to determine your risk for kidney disease. Diabetes and high blood pressure are leading causes of kidney disease – both of which can go undetected until damage is done. Annual lab work can include testing kidney function and blood sugar. Dr. Sylvia Rosas, president of the National Kidney Foundation, recommended two inexpensive and nonintrusive tests to assess kidney function: 1. urine albumin to creatinine ratio 2. Creatinine to estimate glomerular filtration rate. Knowing your risk for diabetes and high blood pressure can help guide you on smart lifestyle choices.
2. Stay hydrated.
Dehydration can decrease blood circulation to your kidneys, leading to injury. While reversible, over time, these acute injuries lead to permanent damage. Recommendations vary on the ideal amount of water a person should drink daily. We all have different needs. The color of your urine may indicate your hydration status – a dark yellow/amber color may mean you need to drink more water.
3. Find a way to stop smoking.
Smoking damages kidneys in many ways, not to mention has a grave impact on your overall health. There are many options to assist you to quit. The first hurdle is making the decision. There are phone lines that can provide coaching and encouragement - 1-800-QUIT-NOW. Other options include nicotine replacement therapies, programs offered by the American Lung Association and American Heart Association, and various apps.
4. Limit your alcohol intake.
Like smoking, alcohol can cause many health problems. Alcohol use can lead to increased blood pressure – a key contributor to kidney disease. While the general recommendation for safe alcohol consumption has been one drink per day for a woman and two drinks per day for a man, the World Health Organization recently stated in an The Lancet Public Health article that there is no safe amount of alcohol consumption.
5. Watch your over-the-counter medication and supplement use.
Some of the most common medication culprits of kidney injury are those most used, such as ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs). Some antibiotics and antidepressants can also cause kidney injury. Ask your doctor before beginning any herbal supplements; some are less friendly to our kidneys.
Knowing your risk factors for chronic kidney disease, making smart lifestyle choices that support your health, and avoiding kidney-toxic substances increase your chances of joining the list of happy, healthy centenarians.
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Assessed and Endorsed by the MedReport Medical Review Board