Kidney disease remains one of the leading causes of death in the Philippines. The Philippine Society of Nephrology urges Filipinos to take proactive measures due to the rising incidence of chronic kidney disease in the country. Based on data the society obtained from the National Kidney and Transplant Institute, approximately one Filipino develops chronic kidney failure every hour. Many more are left undiagnosed.
Undergoing dialysis is not only debilitating but also financially draining. One’s work productivity is largely impacted, and so is the capacity to earn, compared to a healthy individual. Undergoing dialysis is not a cure. It is simply a way of prolonging one’s mortality and improving quality of life.
The kidneys work hard every single day, 24/7. The two kidney-shaped organs located in the upper part of the abdominal area of the body not only filter wastes from the body that are excreted through the urine, but they are also involved in regulating fluid and electrolyte balance in the body in order to maintain proper hydration.
In addition, the kidneys are also involved in producing hormones that regulate blood pressure, red blood cell production to prevent anemia, and produce hormones for the bones. The kidneys regulate the minerals calcium and phosphorus, and activate vitamin D to ensure bone health.
Unfortunately, many people neglect their kidneys until it’s too late. Resulting in dialysis support when they reach End Stage Kidney disease (Stage 5). The early stage of kidney disease or damage is reversible with lifestyle changes. This is a disease that is very much preventable if only we decide to choose to save our kidneys. Prevention is always the key. Here are some ways to prevent and reverse kidney disease.
Quit smoking
This is always easier said than done. That is why an individual struggling with quitting smoking would need to seek professional help. Toxic chemicals from smoking, including vaping, or other alternative forms of smoking, harm the kidneys. Even if one is considered a lesser evil, a toxin is a toxin. Smoking constricts blood vessels. Reducing blood circulation in the body. Thus, increasing blood pressure.
One of the two leading causes of kidney disease is uncontrolled high blood pressure or hypertension. Furthermore, toxic chemicals obtained from smoking, even secondhand smoking, increase oxidative stress in the body. This process promotes the production of free radicals that damage cells in the body, including that of the kidneys.
Avoid or decrease daily consumption of animal protein sources
If you are a meat lover, then you are adding more burden to your overworked kidneys. Consuming animal protein temporarily increases the workload of the kidneys. This is known as hyperfiltration. If hyperfiltration occurs often and after a period of time, the kidneys will be damaged and begin to decline in their ability to function.
While animal protein sources like meat, seafood, poultry, and dairy products are considered complete protein, they increase the acid load in the body, causing hyperfiltration, unlike plant protein sources from vegetables, including legumes like soy, and whole grains like quinoa.
Therefore, it is best to adopt a wholesome, minimally processed plant-based way of eating. If you cannot do one hundred percent plant-based diet, then a plant-predominant one is good enough. Vegetables and whole grains must be your staple food, and animal protein sources should be kept to a minimum. Have at least two meals of vegetarian meals a day. Having a variety of vegetables and whole grains will provide all the amino acids and complete protein that you will need. Soy, quinoa, buckwheat, chia seeds and others provide complete protein that is tantamount to that of animal protein.
Animal protein not only causes hyperfiltration, but it also stimulates the body to produce pro-inflammatory chemicals such as advanced glycation end products or AGEs and trimethylamine-N-oxide or TMAO. TMAO damages the beta cells in the pancreas, which are responsible for producing the hormone Insulin. This hormone regulates blood sugar or glucose in the body. Therefore, overconsumption of animal protein sources and neglecting the value of plant food sources is linked to the development of Type II diabetes mellitus or non-insulin-dependent diabetes.
Control your blood glucose level
Diabetes is one of the top two causes of kidney disease. Overconsumption of sugar will cause the kidneys to reach the renal threshold. Thus, glucose will be spilled or leaked into the urine instead of being reabsorbed after filtration.
Sugars were not created equally. The sugar or carbohydrate found in fruits, vegetables, and whole grains like brown, black, and red rice; oats; quinoa; adlai: and other grains all contain fiber that blunts the fast absorption of glucose. Therefore, the impact on blood sugar elevation is not as high as eating simple sugars from ultra-processed snacks, sweets, sugary beverages, bakery products, and the like. Avoid adding sugar packets to your beverages, syrups, candies, and other seemingly small treats, but have a high impact on your health, including the kidneys.
Watch your sodium intake
Sodium is a main component of salt. Overconsumption of sodium—especially from food additives, seasonings, condiments, and preservatives found in ultra-processed food, cured meats, canned food, and fast food—is burdensome to the kidneys.
Sodium is important to maintain electrolyte and fluid balance in the body. However, too much of it can cause constriction of blood vessels, poor blood circulation, and increased blood pressure or hypertension.
Beware of hidden salt in your diet. Fresh home-cooked meals with minimal use of table salt and sodium-containing seasonings will reduce your sodium intake as compared to regularly eating fast food and highly processed food like hot dogs, bacon, luncheon meat, and the like. Avoid snacking on chips, instant noodles, and the like. Eat fruits for snacks and dessert instead. Fruits contain potassium the help flush out excess sodium.
Hydration is key
Lastly, always make sure that you drink pure water regularly. Hydration is key to optimal kidney function. Make it a habit to check the color of your urine. Light colored urine equals good hydration. Dark colored urine indicates dehydration even when you don’t feel thirsty. Poor hydration causes kidney stone formation.
Make small lifestyle changes that have a great impact on kidney health. Save your kidneys now.