Dr Michelle O'Driscoll: Maintaining healthy kidneys 

As we emerge from a particularly cold spell of snowy weather and icy conditions, in some areas reminiscent of the Big Freeze of 2010, I briefly recalled the old advice about wrapping up warm, covering your back, and avoiding sitting on cold surfaces to “prevent catching a chill in your kidneys”.

While you can rest assured that sitting out in the cold isn’t likely to cause serious kidney damage, kidney health is indeed something we should always be mindful of, cold weather aside.

The kidneys are two fist-sized, bean-shaped organs located on either side of the middle of the back.

Though relatively small, they are mighty in their role within the body. Their primary function is to filter fluids to remove water, waste, and toxins, which are then excreted in urine.

In doing so, kidneys also help regulate blood pressure, relieving the heart of excessive workload, and produce red blood cells that transport oxygen to the body’s cells. They also contribute to bone health, illustrating their wide-reaching influence on overall wellbeing.

Interestingly, kidney donation is possible because the body can function effectively with just one healthy kidney. However, even with two functional kidneys, damage is something to avoid at all costs.

Kidney disease can either be acute (sudden onset and potentially reversible) or chronic (gradual decline and irreversible), progressing through various stages.

While acute conditions may present noticeable symptoms such as pain or reduced urine output, both acute and chronic kidney diseases can be symptomless, making awareness of risk factors crucial.

Risk Factors for Kidney Disease

Kidney disease arises from a mix of factors, some within your control and others outside of it:

Family History: A family history of kidney disease increases your own personal risk. Being aware of your family’s health background can help you remain vigilant for signs of potential issues.

Age: As we age, kidney function naturally declines. This reduction affects how medications are processed, sometimes leading to higher-than-necessary concentrations in the blood, which may further damage the kidneys if dosages are not carefully monitored.

Diabetes: Diabetes, which damages blood vessels, can negatively impact the tiny vessels in the kidneys responsible for filtration, reducing their efficiency over time.

Heart Disease: The heart and kidneys share an intricate relationship. Cardiovascular problems can disrupt the balance between the two, placing significant strain on the kidneys.

Maintaining healthy kidneys

Maintaining healthy kidneys involves straightforward yet powerful lifestyle choices.

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides the nutrients your body needs, while avoiding excess salt, sugar, and unhealthy fats that can strain kidney function.

Regular physical activity helps improve blood circulation, supports heart health, and keeps your weight in check; all of which indirectly benefit your kidneys.

Staying well-hydrated is also essential, as it aids the kidneys in flushing out toxins and maintaining proper fluid balance in the body.

Limiting the excessive use of over-the-counter medications, particularly painkillers like ibuprofen, is crucial since these can damage the kidneys when taken in large amounts or over extended periods.

Additionally, being proactive about ‘knowing your kidney numbers’ is essential. This can be achieved through:

A urine test, which checks for albumin, a protein that, when elevated, can signal early kidney damage.

A blood test, which measures the Glomerular Filtration Rate (GFR) to assess kidney function.

Monitoring blood pressure and blood glucose levels also plays a key role in protecting both kidney and heart health.

Knowing what blood pressure level is advised for you (as this depends on the person and their health circumstances) and having the level of sugar in the blood tested as an indicator of how well the kidney’s filtering system is working, will either give you reassurance that all is in order, or flag that action is warranted.

Kidney health is a cornerstone of overall well-being, influencing many vital processes in the body.

By staying informed about risk factors, adopting a healthy lifestyle, and taking advantage of simple diagnostic tests, you can safeguard your kidney function and enjoy better health well into later life.