Maintaining Kidney Health: A Lifelong Commitment
By Noor Arshad, MD., Internal Medicine Resident
Your kidneys are silent powerhouses, tirelessly filtering waste, balancing fluids, and regulating blood pressure. Despite their resilience, they require care to function optimally throughout life. At birth, individuals possess a kidney function rating of approximately 100-120 points, known as the glomerular filtration rate (GFR). Over time, natural aging may lead to a gradual decline, with an average loss of about one point per year starting at ages 30-40. However, many individuals maintain a GFR of 100 or higher, reflecting robust kidney health. The good news? With the right lifestyle choices, you can support your kidneys and keep them in peak condition for years to come.
To ensure optimal kidney function and overall well-being, the following preventive measures are recommended:
- Adequate Hydration – Consuming 6-8 cups of water per day is generally advised. However, individuals with specific medical conditions, such as heart failure, should consult their healthcare provider for personalized guidance on fluid intake.
- Avoiding Over-the-Counter NSAIDs – Pain relievers such as ibuprofen (Advil) and naproxen (Aleve) can harm kidney function if used excessively. Consult a doctor for safer alternatives.
- Eating a Kidney-Friendly Diet:
- A diet rich in fruits and vegetables is essential for kidney health.
- Choose Lean Protein – When consuming meat, it is preferable to opt for chicken over red meats such as beef, goat, or bison.
- Selective Seafood Consumption – Limiting the intake of shrimp and crab is recommended, while fish like tilapia or flounder are preferable options.
- Limit salt and processed foods to reduce kidney strain.
- Control Blood Pressure and Blood Sugar – High blood pressure and diabetes are leading causes of kidney disease. Keep blood pressure below 130/80 and manage blood sugar through diet, exercise, and medications if needed.
- Exercise Regularly – Aim for 30 minutes of moderate exercise most days of the week to improve circulation and kidney health.
By following these guidelines, individuals can take proactive steps toward preserving their kidney function and promoting long-term health. Regular check-ups with a healthcare provider and a commitment to a healthy lifestyle can significantly enhance kidney longevity and overall well-being.
To learn more about Dr. Arshad, visit https://www.linkedin.com/in/noor-arshad-04a08a1a3?utm_source=share&utm_campaign=share_via&utm_content=profile&utm_medium=ios_app
To discover more about the residency program at Lower Bucks Hospital, visit https://lowerbuckshosp.com/our-services/medical-education/