4 Ways to Take Care of your Kidneys

The urinary/renal system includes the kidneys, ureters, bladder, and urethra. The main functions of the kidney are:

  • Excretory: eliminating excess or harmful substances from the blood

  • Regulatory: maintaining body fluid volume, solute concentrations, and blood pH

  • Endocrine: synthesizing hormones necessary to regulate blood pressure and to produce red blood cells; activating vitamin D (and therefore strengthening the skeletal and immune systems)

In Traditional Chinese Medicine (TCM), the kidney network is thought to regulate growth, metabolism, reproduction, development, and longevity. The kidney is said to store jing, a finite and inherited amount of essential vitality. Overexertion (through work, exercise, stress, childbirth), fear, and excess sugar depletes jing.

In Five Element Theory, the water element is associated with the kidney and urinary bladder. The associated sensory organ is the ear; the kidney maintains hearing by excreting toxins.

The most common causes of chronic kidney disease (when the kidneys cannot effectively filter blood) are diabetes mellitus, heart disease, and high blood pressure.

1. Stay hydrated

The rule of thumb is to drink around 0.5-1 ounce of fluid per pound you weigh each day. A healthy person who weighs 150 pounds should aim to drink 75-150 ounces of water daily. The recommended amount to drink also varies based on other factors such as physical activity. Keeping a reusable water bottle can help keep track of fluid intake while reducing plastic waste.

Dehydration is a main risk factor for developing kidney stones. When minerals like calcium and oxalate become more concentrated in urine (either by excess mineral or low water), they can precipitate into crystals. When these crystals get large enough, they can obstruct urine flow and cause pain. Oftentimes, hydrating heavily can flush out any minor stones that do form. Drink coconut water to replace electrolytes during exercise.

Dehydration is also a risk factor for urinary tract infections. By urinating frequently, bacteria have less time to incubate in the urinary tract.

2. Manage blood sugar

Chronically high levels of blood glucose leads to several degenerative diseases and accelerates aging. Mechanisms of long-term hyperglycemia affecting the kidneys include:

  • Non-enzymatic glycosylation: Simple sugars can bind to proteins or lipids. In the kitchen, this process is known as the Maillard or browning reaction. In the body, it’s called non-enzymatic glycosylation and the products are known as advanced glycation end-products (AGEs). AGEs thicken blood vessels and ultimately impair filtration in the kidney, manifesting as diabetic nephropathy.

  • Polyol pathway: Two enzymes can convert excess glucose into sorbitol then fructose. Cells in the kidneys, retinas, and nerves lack the second enzyme to create fructose, so sorbitol accumulates and causes swelling.

  • Oxidative stress: The kidney is a highly metabolic organ, which makes it susceptible to damaged caused by oxidative stress. Free radicals damage kidney tissue and promote further inflammation that can accelerate kidney disease progression.

Diabetes is the leading cause of end-stage renal disease in the United States. Diabetes is also a risk factor for urinary tract infections (both in the bladder and in the kidneys).

There are many steps to take to keep blood glucose within a healthy range. In general, the best things to do are to eat whole foods and exercise regularly.

3. Eat foods rich in antioxidants

According to TCM, the kidneys’ energy predominates in the winter. During this season, eat a lot of roots, seeds, and tubers. Rich pigments in foods indicate high phytonutrient content. Examples include black rice and beans, black sesame seeds, and dark berries.

  • Red/Purple = Anthocyanins, polyphenols, resveratrol

  • Red = Lycopene

  • Orange = Beta-carotene

  • Orange/Yellow = Cryptoxanthin, flavonoids

  • Yellow/Green = Lutein, zeaxanthin

  • Green = Indoles, sulforaphanes, lutein

  • White/Green = Allyl sulphides, quercetin

4. Avoid smoking

Tobacco smoke is linked to clear cell carinoma in the kidneys and urothelial/transitional cell carcinoma in the bladder. The amount of exposure to smoke is related to a higher risk of these cancers. Smoking also increases your risk for kidney disease progression.

Many programs are available to help quit smoking. Ask your doctor for more information or contact 1-800-QUIT-NOW to learn more about resources on smoking cessation.

Disclaimer: This advice is not intended to replace professional consultation, especially for patients on dialysis.

Resources:

Beinfield H, Korngold E. Between Heaven and Earth: A Guide to Chinese Medicine. New York City, NY: Ballantine Books; 1992.

Bliss N. Real Food All Year: Eating Seasonal Whole Foods for Optimal Health and All-Day Energy. Oakland, CA: New Harbinger Publications; 2012.

Costanzo LS. Renal physiology. In: Costanzo Physiology. Philadeplphia, PA: Elsevier - Health Sciences Division; 2021.

Michaela Ramirez MD