5 Tips on Kidney Health, Advised by a Urologist

Although they are relatively small organs, our kidneys play a vital role in our survival. The kidneys work to remove waste and extra fluid from the body, and they play a key role in helping to maintain a healthy balance of water, salts, and minerals in the blood. Our kidneys also produce hormones that help to control blood pressure, produce red blood cells, and maintain our bone health.

As such, adopting good kidney-health practices is important in keeping our kidneys functioning well for the years to come. This reduces our risk of chronic kidney disease and other corresponding diseases such as osteoporosis, anaemia, and high blood pressure.

Here are 5 key tips on kidney health by Dr Terence Lim, Senior Consultant Urologist.

Tip #1: Stay hydrated

Drinking 8 glasses of water a day (unless advised otherwise by your doctor) may seem like cliche advice, but ensuring that you drink enough water everyday goes a long way in helping to maintain the health of your kidneys, as well as your overall health in general.

Water is constantly filtered through our kidneys and into our urine. As water moves through the kidneys, it helps to clear toxins and salts from the body and enables them to get passed out into the urine. Drinking plenty of water also helps to reduce the risk of getting kidney stones, as water will pass through the kidneys frequently and prevent the build-up of stone deposits within the kidney.

Tip #2: Stop cigarette smoking

Smoking is a risk factor for many diseases because of the numerous toxins found in cigarettes. This habit can carry many long-term risks, including damaging your kidneys.

Aside from the toxic chemicals, smoking affects the blood vessels in the body, which lead to a lower blood flow to our organs, including the kidney. This deprives the kidney of adequate oxygen and nutrition and can lead to slow, long-term and cumulative damage that can eventually result in kidney failure. In addition, smoking is also a risk factor for kidney cancer.

Tip #3: Manage diabetes, high blood pressure, and heart disease

Having good control of diabetes, high blood pressure, and heart disease is crucial in helping to maintain kidney health. Based on an article in The Straits Times, in Singapore, chronic kidney disease is on the rise and the most common cause is actually due to hypertension, diabetes, or a combination of both diseases.

Metabolic diseases such as diabetes, hypertension, and high cholesterol are very prevalent in Singapore, placing about 2 out of 3 Singaporeans at risk of chronic kidney disease. As such, maintaining good control of these medical conditions is vital in ensuring that they do not progress and cause damage to your organs.

Tip #4: Limit your alcohol intake

Alcohol changes the function of our kidneys and adversely affects their ability to filter blood. Alcohol also affects the balance of salt and water in the body, causing dehydration. As such, it is important to drink in moderation as long-term and excessive alcohol intake can lead to kidney damage. In addition, alcohol disrupts hormones that affect kidney function.

The Health Promotion Board in Singapore recommends no more than 2 standard drinks a day for men, and no more than 1 standard drink a day for women. 1 standard drink is defined as 1 can of beer (330ml), half a glass of wine (175ml), and one shot of spirit (35ml).

Tip #5: Don’t overuse medications

Some medications that you can buy over-the-counter (OTC), such as NSAIDs like naproxen and ibuprofen, can actually be harmful to the kidneys if you take them regularly.

It is important to consult your primary care doctor and get advice on what medications are suitable for you and your symptoms. If you need to buy OTC drugs, be mindful of medication instructions and make sure that you do not overuse them.

Summary

Ensuring good kidney health is crucial in minimising our risk of getting chronic kidney disease. Thankfully, many risk factors for kidney disease are modifiable, which means we can take actionable steps to change our habits. Although seemingly simple, these tips can greatly improve your kidney health.

If you experience any symptoms that may suggest problems with your kidneys, such loin pain or blood in your urine, please contact your urologist in Singapore immediately.