By Schuyler Corrigan

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April 22, 2024

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We all have a lot on our minds regarding managing our daily health. Diets, stress management, getting enough sleep, and exercise are usually at the top of my mind. When you have routine visits with your naturopathic doctor, they always think of every organ system to ensure their suggestions support every part of your body. This can range from your mental health to your digestion to your bowel movements and even to your kidneys’ essential health and functioning. 

The kidneys are part of the urinary tract and sit on either side of the spine below the rib cage. They filter blood and water into the byproduct of urine, which is then stored in the bladder. Your kidneys may not be at the top of your mind when you think of daily health and wellness, but did you know that your kidneys are a major player in maintaining your blood pressure and purifying waste products from your blood? Every minute, your kidneys filter through about half a cup of blood! Many things impact our kidney health over time, and small daily choices can either enhance or disturb our health. 

Read More: Your Kidneys and How They Work

Holistic Tips for Maintaining Kidney Health as You Age

1. Drink enough water. Your kidneys rely on adequate fluid intake to balance electrolytes and maintain the appropriate sodium, magnesium, and potassium balance to produce urine, maintain healthy blood pressure, and help prevent UTIs. The general rule of thumb is to consume half of your body weight (in ounces) daily, not to exceed 100 ounces for women and 120 ounces for men. For example, if you weigh 160 pounds, that’s 80 ounces of water daily. Herbal teas are a great way to get in extra water if you struggle to drink enough throughout the day. 

Read More: UTI Prevention: Naturopathic Approach

Remove Inflammatory or Allergic Reactive Foods From Your Diet

When your body is experiencing a chronic inflammatory response, every organ system, including your kidneys, can slowly suffer. If the kidneys are particularly susceptible to chronic inflammation, you may be at an increased risk for hypertension, urinary tract infection, or kidney disease. Thus, identifying possible offending foods can be useful, especially in supporting the kidneys. 

Stabilizing and Improving Histamine Responses

Histamines are chemicals released by our body that we typically associate with allergies. However, histamines can be made throughout the body, where you may not experience sneezing or a runny nose but can damage vital organs, including the heart, colon, brain, and kidneys. Additional investigation can be made into diet, environmental exposures, and emotional responses. Dry skin brushing and hydrotherapy, such as ending your shower with cooler water on your face, back, and chest, may assist with reducing histamines within core tissues.

Exercise Daily, Especially by Taking Brisk Walks

Kidney health and blood pressure are intimately linked, and almost every recommendation supporting healthy blood pressure levels rings true for kidney health, too. Daily walks support healthy blood pressure and blood sugar levels, enhance mental health, and lower cholesterol levels. Even if you only have 15 minutes in the day, step outside and take a brisk walk!

Maintain a Diet That Supports Healthy Blood Sugar Levels

Diabetes is one of the contributors to chronic kidney disease. Choose foods with little to no added sugars (and avoid “sugar-free” foods and artificial sweeteners, as these are also damaging to the body. Aim for at least 25-30 grams of fiber per day through fruits, vegetables, and whole grains, limit processed carbohydrates, and consume at least 3 different colors of fruits and vegetables daily. If you need more tailored education on creating a healthy nutrition plan, contact our office for an appointment with Dr. Thompson or Blair Douchette, MS.

Limit Alcohol Intake and No Smoking

These inputs are extremely stressful for the liver and kidneys to manage and cause excess inflammation.

If you’re looking for personalized advice on kidney health or overall wellness, we’d love to help. Our experienced naturopathic doctors are available for consultations. Don’t hesitate to contact us today and take the first step towards a healthier, happier you!