How can you protect your kidneys? Diet, exercise, and not smoking.

The kidneys are a vital organ, which we protect poorly, as demonstrated by a simple fact: according to studies by Global Burden of Disease Study, nearly 10 percent of the world's adult population has kidney failure problems, which in Italy represents approximately 5 million people. Most of these sufferers are unaware of their condition, and only realize it when their condition is already compromised.

Yet the kidneys can be saved and protected with simple, natural methods, all built on prevention: diet, physical activity, blood pressure under control, do not overdo it with medications, especially when they are not necessary.

Index of topics

Drink a lot

The first, very simple rule for protecting your kidneys is good hydration: drinking enough water allows your kidneys to filter waste and protect themselves.

Generally, a suggestion is made a couple of liters of water a day to keep the kidneys safe, and this amount also includes the water contained in fruit and vegetables (which accounts for about 20-30 percent of total daily hydration).

Among liquids, however, all sugary drinks that also provide calories and may contain certain additives, such as phosphates and potassium, which can pose a risk to the kidneys, are considered harmful to the kidneys.

Wide, instead, a tea e herbal teas which provide the same benefits as water with the added value of the individual products used.

Healthy and balanced diet

The golden rule is as simple as it is clear: to protect your kidneys, just follow a healthy and balanced diet. Translated: little salt and sugar.

An excess of salt (sodium) increases blood pressure, forcing the kidneys to work harder to filter it, accelerating its aging. The World Health Organization recommends do not exceed 5 grams of salt per day (about a teaspoon).

Similarly, one must pay attention to the protein, especially animal products (red meat). The kidneys must dispose of the waste produced by protein digestion; excessive stress, typical of uncontrolled high-protein diets, can strain them.

The ideal diet is that Mediterranea: rich in fruit, vegetables, legumes and whole grains, which help maintain a healthy weight and reduce urine acidity.

Lifestyle: Get moving and quit smoking

La sedentary is an enemy of the kidneys. Regular physical activity (a brisk 30-minute walk a day is enough) helps control blood pressure and glycemia, two crucial parameters for kidney health.

A separate chapter deserves the smoke. Smoking slows blood flow to the kidneys, compromising its ability to function properly.

Furthermore, tobacco significantly increases the risk of kidney cancer (about 50% more in smokers). Stop smoking It is therefore one of the greatest gifts you can give to your urinary system.

Blood pressure under control

THEhypertension Along with diabetes, it is the leading cause of chronic kidney damage. High blood pressure damages the kidneys' blood vessels, reducing their ability to filter blood.

Hypertension often does not give obvious symptoms, which is why it is essential measure blood pressure periodically, especially after age 40 or if you have a family history of the condition.

Maintaining blood pressure within normal ranges (generally below 130/80 mmHg) is one of the most effective strategies for preventing kidney failure.

Drugs and supplements that can damage the kidneys

Among the drugs that, if used too frequently, can damage the kidneys, the first ones are: non-steroidal anti-inflammatory drugs (FANS) and the over-the-counter pain relievers (which, since they do not require a prescription, are mistakenly considered "harmless", and they are not).

And some supplements (especially those containing cadmium, lead, and mercury) and even herbs in excessive doses (such as aristolochia, ephedra, and even ginseng and licorice) can be toxic to the kidneys.

Diseases that wear down the kidneys

When kidneys are damaged, they continue to function, albeit much more poorly. This has the advantage of not nullifying the kidneys' precious work, but at the same time it presents the insidious drawback of failing to identify the problem in time.

In general, however, we know that some diseases wear out the kidneys, and therefore, in these cases, prevention must be more thorough and controlled. The diseases that cause the most kidney problems, in a cascade, are:

DiabetesExcess sugar in the blood damages the kidney filters (diabetic nephropathy).
Obesity: It forces the kidneys to work harder to filter more blood.
Hypertension: As mentioned, it damages the renal vessels.
Urinary tract infections: If left untreated or recurrent, they can travel to the kidneys (pyelonephritis) causing permanent damage.
Urological pathologies, such as stones: They obstruct the flow of urine, creating pressure and infections.
Autoimmune Diseases: Pathologies such as Systemic Lupus Erythematosus (SLE) can cause lupus nephritis, an inflammation that affects the kidney filters. Also, vasculitis , Goodpasture Syndrome They directly attack the renal vessels or membranes, compromising their function.
Glomerulonephritis: This is a group of diseases (which can be acute or chronic) that cause inflammation of the glomeruli, reducing the kidney's ability to filter waste products and retain proteins.
Cardiovascular pathologies: There is a close link between the heart and the kidneys (cardiorenal syndrome). heart failure reduces the blood supply to the kidneys, while theatherosclerosis can narrow the renal arteries (stenosis), causing chronic tissue ischemia.

For those suffering from one or more of these pathologies, periodic kidney function checks are not optional, but a medical necessity.

Tests to see if your kidneys are in order

La early diagnosis It's the most powerful weapon for slowing the progression of kidney damage. No invasive procedures are necessary; two simple laboratory tests provide a complete clinical picture:

Urine test (with sediment evaluation): It is essential to detect the microalbuminuria, or the presence of minimal amounts of albumin in the urine. This is often the very first sign of kidney damage, appearing long before filtering function is compromised. It may also reveal the presence of red blood cells (hematuria) or white blood cells, indicative of other pathologies.
Blood test (creatinine measurement): Creatinine is a waste product of muscle metabolism. If the kidneys aren't working properly, its blood level rises. Serum creatinine levels are used, along with age, sex, and ethnicity, to calculate the risk of heart disease. Estimated Glomerular Filtration Rate (eGFR)This parameter is the “gold standard” for assessing residual renal function and staging any renal failure.

Given the importance of these markers, international guidelines recommend Annual screening for all diabetic, hypertensive or family history of kidney disease patientsi.

How to protect your kidneys