4 Key Nutrients to Focus on to Promote Kidney Health during National Kidney Month

Happy kidney month, everyone!  Did you know that these 2 bean shaped organs that sit in our lower back region work on filtering about 50 GALLONS of blood to remove toxins from your body each day.  That’s enough blood to fill a bath tub every single day!  Needless to say, these organs work very hard, which means we don’t want to overwork them if we don’t need to.  

Since I’m writing this, you probably are realizing that what you eat/drink can play a role in your kidneys’ health.  So let’s break down these 4 key nutrients to focus on.  

Sodium: 

Why it matters: Too much sodium can increase our blood pressure, which we know puts strain on our heart, but also puts strain on our kidneys too.  Over time, this can put out kidneys at risk of kidney disease.  

Focus:  Focus on limiting sodium by decreasing your intake of processed foods, canned soups, processed meats like deli meat and hot dogs and fast food/take out.  Although we think of the salt shaker as being the main problem, sodium is really found in many of our foods before they even get to the table.  Try to focus on less than 500 mg of sodium at each meal, or a general guideline is less than 2,300 mg per day for most adults with even a lower goal for those with various health issues.

Protein: 

Why it matters: Okay, so we know adequate protein is key for your body but too much protein can actually hurt us.  Protein supports our muscles, overall health, keeps us feeling fuller longer BUT too much may overwork your kidneys, since protein breakdown produces a waste that the kidneys must filter.  

Focus:  Focus on high quality, lean protein sources at your meals and snacks like fish, poultry, beans, tofu, eggs and nuts. The new dietary guidelines read, “1.2-1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements.”  As we wrote in our past blog, we feel that this might be a little high for the average person, BUT again this is individualized so if you want to know what is best for your body, let’s look deeper into your needs.  That’s what we’re here for!  

Potassium: 

Why it matters: Potassium helps support blood pressure control, which helps support healthy kidneys.  While potassium is key to support kidney health, it also can put extra pressure on kidneys if damage has already been done to them.  

Focus:  If you have no kidney issues and are supporting your blood pressure, eat that potassium.  If you have some kidney damage and it is recommended to monitor your potassium intake, pull back a bit.  The top 4 potassium containing foods whether you want them in your diet or limit them are: bananas, oranges, potatoes and tomatoes.  

Fluid: 

Why it matters: Your kidneys make sure your body holds fluid that it needs and excretes what it doesn’t through urine.  If we don’t drink enough water/produce urine we put our body at risk of dehydration, which leads to our body not getting the nutrient it needs and can even lead to kidney damage in severe cases.  Now, if you have kidney damage already, you might be recommended to limit your fluid intake to not damage your kidneys further. Bottom line, you don’t want too little water, or too much.

Focus:  That being said, focus on your fluid needs established by your doctor or dietitian.  When we do think of fluids, think of straight water or unsweetened beverages.  Limit alcohol and sweetened beverages the best that you can.  

Overall, kidney health, like our health is general, is not one size fits all, but rather individualized.  If you need help with figuring out what you should be focusing on, reach out!  You know where to find us.  

Happy kidney month, 

This blog was written by Amanda J. Stahl, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs. 

References: 

https://www.kidney.org/kidney-topics/nutrition-and-kidney-disease-stages-1-5-not-dialysis

Midlantic Urology – Are your kidneys overworked? 

https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/healthy-eating-adults-chronic-kidney-disease

https://www.kidney.org/kidney-topics/healthy-hydration-and-your-kidneys#:~:text=Water%20helps%20your%20kidneys:%20*%20Remove%20waste,safe%20*%20Avoid%20sugary%20drinks%20and%20sodas