Tag: kidney

I live in a very hot climate. Just walking around the block can be a challenge when it’s 115 degrees. So, I do a lot of hydrating, from fruit smoothies to Kabocha, to the occasion seltzer or soda. You should also be eating fruits and vegetables with high water content like strawberries, watermelon, cantaloupe, peaches, oranges, and cucumbers because the truth is that we all take our kidneys for granted. Mostly they just need plenty of water.

Yes, our kidneys work very hard every day to maintain overall health. Despite their small size (each kidney is about the size of a fist), they perform several crucial and complex functions that keep the body’s internal environment stable and balanced. The kidneys are vital organs in the urinary system, filtering waste products from the blood, regulating electrolytes, balancing fluids, and even playing a role in hormone production.

If you’ve been taking your kidneys for granted, don’t feel bad. We all do that from time to time. And while you’re eating better and hydrating, you might want to consider a sponsored kidney cleanse supplement before getting a closer look at how hard the kidneys work. As with all changes you initiate with your body from herbs to supplements to drug routines, you should talk to your doctor first.

Critical Functions of the Kidneys

1. Filtering Blood
   • The kidneys filter about 150-180 liters of blood daily but only produce 1-2 liters of urine. They remove waste products, toxins, and excess substances (such as water, salts, and urea) from the blood, concentrate them into the urine, and then excrete them.
   • Nephrons, the tiny kidney filtering units, are responsible for this task. Each kidney contains around 1 million nephrons. This vast number of nephrons ensures that the kidneys can efficiently filter blood and remove waste.
2. Regulating Fluid and Electrolyte Balance
   • Kidneys regulate the body’s fluid levels by controlling how much water is reabsorbed into the bloodstream and how much is excreted in urine.
   • They also maintain electrolyte balance, managing critical minerals like sodium, potassium, calcium, and magnesium, essential for various bodily functions, including nerve transmission, muscle function, and blood pressure regulation.
3. Maintaining Acid-Base Balance
   • The kidneys help regulate the body’s pH levels by excreting hydrogen ions (which are acidic) and reabsorbing bicarbonate (a buffer that neutralizes acid). This ensures that the blood’s pH stays within a narrow range, critical for all enzymatic and metabolic processes in the body.
4. Regulating Blood Pressure
   • The kidneys help regulate blood pressure by controlling the balance of salt and water in the body and releasing the enzyme renin. Renin helps regulate the contraction and relaxation of blood vessels, affecting blood pressure.
   • The renin-angiotensin-aldosterone system (RAAS), partially controlled by the kidneys, plays a critical role in long-term blood pressure regulation.
5. Producing Hormones
   • Erythropoietin: The kidneys produce this hormone, which stimulates the production of red blood cells in the bone marrow. This is especially important when oxygen levels in the blood are low.
   • Calcitriol: This is the active form of vitamin D, produced by the kidneys. Calcitriol helps regulate calcium levels in the blood and supports bone health.
   • Renin: As mentioned earlier, this hormone is part of the process that helps control blood pressure.
6. Detoxification
   • In addition to filtering waste from normal metabolic processes, the kidneys help remove toxins from food, drugs, and environmental pollutants, preventing their buildup in the body.
7. Balancing Blood Osmolarity
   • The kidneys ensure that the concentration of solutes (salts, glucose, and other particles) in the blood is within a specific range. This balance is critical for maintaining the health of cells and tissues throughout the body.

How Hard the Kidneys Work: Daily Effort

The workload of the kidneys is continuous and vital to sustaining life. Given the complexity of their functions, kidneys are always active, whether you are awake or asleep. Their role in filtering blood and maintaining homeostasis is demanding, mainly because they:

• Filter about 50 gallons (150 liters) of blood each day.
• Produce urine from excess waste and fluids.
• Constantly adjust to the body’s changing needs, such as eating, drinking, or engaging in physical activity.

Factors That Increase Kidney Workload

Several factors can increase the workload of the kidneys or challenge their ability to function efficiently. While the kidneys are resilient, prolonged stress can lead to kidney damage over time. Some of these factors include:

1. High Blood Pressure (Hypertension)
   • High blood pressure forces the kidneys to work harder to filter blood, which can damage the delicate blood vessels in the nephrons. Over time, this can lead to chronic kidney disease (CKD).
2. High Sugar Intake (Diabetes)
   • High blood sugar levels in people with diabetes can damage the small blood vessels in the kidneys. This makes it harder for the kidneys to filter blood properly and can eventually lead to diabetic nephropathy (kidney damage due to diabetes).
3. High Protein Diets
   • Consuming large amounts of protein increases the workload of the kidneys because they must filter and excrete the nitrogenous waste products (mainly urea) that result from protein metabolism.
   • Although moderate protein intake is not harmful to healthy kidneys, excessive protein intake over time can stress the kidneys.
4. Dehydration
   • Not drinking enough water can make it harder for the kidneys to flush out waste products, leading to more concentrated urine. Chronic dehydration can lead to kidney stones and other complications.
5. Toxins and Medications
   • Certain medications, especially when taken long-term (e.g., NSAIDs like ibuprofen), as well as alcohol and certain toxins, can stress the kidneys and potentially lead to damage if not used carefully.
6. High Salt Diets
   • Excessive sodium intake can increase blood pressure and the kidneys’ work to maintain fluid and electrolyte balance.

Signs Your Kidneys Are Under Stress

When the kidneys are struggling or under stress, some warning signs may appear, although kidney disease can often progress without obvious symptoms until it is advanced. Signs that your kidneys may be working too hard or not functioning properly include:

• Fatigue and weakness (due to low red blood cell count or anemia caused by reduced erythropoietin production).
• Swelling (edema), especially in the legs, ankles, feet, or hands, due to fluid retention.
• Changes in urination: Decreased or increased urine output, dark-colored or foamy urine, or pain during urination.
• High blood pressure is a sign that the kidneys are not effectively regulating blood pressure.
• Nausea, vomiting, or loss of appetite: These can be symptoms of uremia, a buildup of waste products in the blood due to kidney dysfunction.
• Itching or dry skin: This is related to the accumulation of waste products that the kidneys can no longer filter properly.

How to Support Your Kidneys

To keep your kidneys functioning optimally and reduce their workload, consider the following strategies:

1. Stay Hydrated: Drinking plenty of water helps the kidneys filter waste effectively and prevents kidney stones.
2. Eat a Balanced Diet: Limit excess salt, sugar, and unhealthy fats. Focus on whole grains, fruits, vegetables, and lean proteins.
3. Monitor Blood Pressure: Keep your blood pressure in check to reduce the strain on your kidneys.
4. Control Blood Sugar: If you have diabetes, managing blood sugar levels is critical for protecting your kidneys.
5. Limit Alcohol and Avoid Smoking: Both alcohol and smoking can damage the kidneys over time.
6. Exercise Regularly: Physical activity helps maintain a healthy weight, supports heart health, and reduces the risk of kidney damage.
7. Avoid Overuse of NSAIDs: Prolonged use of nonsteroidal anti-inflammatory drugs (like ibuprofen) can harm the kidneys, so use them sparingly and consult a doctor for long-term pain management.

Conclusion

Our kidneys perform vital and complex tasks essential for overall health, from filtering waste to balancing fluids and electrolytes. While they are highly efficient and resilient, they can become overworked due to factors like poor diet, dehydration, or chronic health conditions like diabetes and hypertension. By adopting kidney-friendly habits such as staying hydrated, eating a balanced diet, exercising, and avoiding harmful substances, you can support your kidneys in their hard work and ensure they function optimally for a lifetime.

Other high-water content foods to considerer include celery, zucchini, lettuce, tomatoes, bell peppers, and cauliflower.