Heather Smith uncovers why kidney health is central to longevity and how you can take proactive steps to support it every day. Learn lifestyle choices that safeguard kidney health, the connection between kidney health and longevity pathways, and 10 actionable ways to protect your kidneys for years to come.

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Kidney health is a crucial but often overlooked aspect of overall well-being. In a recent class, registered dietitian and kidney nutrition specialist Heather Smith shared valuable insights into how kidney function impacts longevity and provided practical recommendations for maintaining optimal kidney health.

The Importance of Kidney Health

Kidneys play a vital role in filtering toxins, waste, and excess fluids from the blood. They help regulate blood pressure, balance essential minerals, and produce hormones critical for red blood cell production and overall metabolic health. Chronic kidney disease (CKD) is a silent condition, often undetected until it reaches advanced stages, affecting nearly 15% of adults in the U.S.

CKD is linked to an increased risk of cardiovascular disease, frailty, cognitive decline, and systemic inflammation. High blood pressure and diabetes are two of the leading causes of CKD, making lifestyle choices essential in slowing disease progression and maintaining kidney function.

Top 10 Recommendations for Kidney Health

Heather Smith outlined ten key strategies to support kidney function and overall health:

1. Stay Hydrated

Drinking enough water daily is essential for kidney function. Proper hydration helps maintain electrolyte balance and prevents acute kidney injury. A general guideline is to drink half an ounce of water per pound of body weight. However, those with advanced CKD may need to adjust fluid intake based on their doctor’s advice.

2. Avoid Soft Drinks

Sodas, particularly dark-colored colas, contain excessive sugar and phosphoric acid, which can contribute to kidney damage, obesity, and inflammation. Instead, opt for water, herbal teas, or fruit-infused water to support hydration without harmful additives.

3. Reduce Processed Foods

The Standard American Diet (SAD), high in processed foods, refined sugars, and unhealthy fats, contributes to inflammation and chronic diseases like CKD, heart disease, and diabetes. A diet centered on whole, nutrient-dense foods helps reduce systemic inflammation and supports kidney function.

4. Increase Plant-Based Foods

Fruits and vegetables help prevent metabolic acidosis, a condition common in CKD that accelerates kidney decline. A plant-rich diet also improves gut health, regulates potassium levels, and reduces inflammation, benefiting both kidney and heart health.

5. Maintain a Healthy Weight

Obesity is linked to insulin resistance, inflammation, and high blood pressure, all of which contribute to CKD progression. Losing excess weight can help slow kidney function decline and improve overall metabolic health.

6. Move More

Physical activity supports cardiovascular and kidney health. Whether through structured exercise or daily movement like walking and stretching, staying active reduces the risk of chronic diseases and enhances longevity.

7. Monitor Protein Intake

For individuals with CKD, protein consumption should be carefully balanced. While too much protein can strain the kidneys, inadequate intake can lead to malnutrition. The appropriate protein levels vary based on kidney disease stage and overall health status.

8. Control Blood Pressure

Hypertension damages kidney blood vessels over time. Regular blood pressure monitoring, along with lifestyle modifications such as reducing sodium intake, increasing physical activity, and managing stress, can help protect kidney function.

9. Monitor Blood Sugar

Diabetes is a leading cause of CKD. Keeping blood sugar levels within a healthy range can prevent diabetic nephropathy, a condition that severely impacts kidney function. Continuous glucose monitoring (CGM) or routine blood tests can provide essential insights into blood sugar control.

10. Get Regular Lab Tests

Routine lab tests such as a comprehensive metabolic panel, hemoglobin A1C, complete blood count, vitamin D levels, and a lipid panel help detect early signs of kidney dysfunction. Early detection allows for timely interventions to slow disease progression.

Additional Considerations

Heather Smith also addressed common questions about kidney health. She recommended avoiding alkaline water, as it does not provide significant health benefits. She emphasized the importance of using healthy cooking oils like extra virgin olive oil and coconut oil while being cautious about overly processed avocado oils.

She also highlighted the role of GoldCare in providing access to nutritional support for individuals managing CKD and related conditions.

Conclusion

Taking proactive steps toward kidney health can have a lasting impact on overall longevity and quality of life. By following these ten recommendations—staying hydrated, making dietary improvements, maintaining a healthy weight, exercising, and monitoring key health markers—individuals can support their kidneys and reduce the risk of serious complications. For personalized guidance, consulting with a kidney nutrition specialist can be an invaluable resource for long-term well-being.