“Are your kidneys OK?” |14 March 2025

Our kidneys like all other organs in the body plays an important role in keeping us healthy but we often don’t worry about them until they are no longer working properly. Preventing kidney disease should be everyone’s priority as a way of optimising not just the health of our kidneys but our overall health as kidney disease leads to other health complications in the long run. 

World Kidney Day is an annual event that aims to enhance public awareness about how each and every one of us can take better care of our kidneys and prevent kidney disease. It brings greater visibility to kidney health, by highlighting the importance of our kidneys in various daily bodily functions. The day also emphasises the significance of adopting preventive behaviours, knowing the risk factors and how to live with kidney disease. World Kidney Day is celebrated every second Thursday of March; hence it was yesterday, March 13, this year.

The campaign theme for this year, ‘Are Your Kidneys OK? Detect Early, Protect Kidney Health’, highlights the potentially life-changing impact of early detection and intervention in preventing and managing kidney disease.

It is estimated that about ten per cent of the global population, which translates to over 800 million people, have chronic kidney disease (CKD). CKD is a silent killer, often going undetected for many years. Late detection and delayed treatment will eventually lead to kidney failure, which causes severe complications and premature death. Detecting kidney issues early can help ensure timely interventions and improved outcomes.

Kidney functions

The kidneys are mainly involved in filtering the blood to remove waste and excess fluid that the body does not need. Its other functions are illustrated in the image below.

Source: https://cope-akistudy.pitt.edu/

Risk factors for Chronic Kidney Disease (CKD)

It is important to know the factors that can increase your risk of kidney disease, so you can make the necessary changes to prevent or delay the onset of the condition.

Preventing kidney disease

Choose a healthy and diversified diet

Healthy, fresh and natural foods are filled with essential nutrients and are much lower in salt, sugar and saturated fats. Eating healthy foods can help keep your body weight, blood pressure and blood cholesterol within the normal range. Diversify your diet by maximising plant-based food like fruits, vegetables, local tubers, breadfruit, wholegrains, lentils, beans and nuts while also including a range of animal options like eggs, fish, milk products and lean meat.

It is important to reduce the amount of salt and oil added to cooked meals by using more herbs and spices to naturally flavour meals. You should also be mindful of portion sizes of meals as well as snacks. The best option is to choose food items in their natural state but if you choose packaged foods then it is important to read food labels. The fewer ingredients there are in the product, the better.

Control your blood pressure and blood sugar

Many people have diabetes and high blood pressure but do not know they have it because they have no symptoms. Having regular check-ups especially as you get older is therefore important in early detection of these conditions. If you are already living with diabetes and/ or high blood pressure, then it is important to stay within the healthy range.

Poorly controlled blood pressure and constantly elevated blood sugar can damage the kidneys. The best way to manage these conditions is by eating a healthy diet; avoiding alcohol and smoking; engaging in regular physical activity and taking your medications as prescribed.

Quit smoking

Smoking affects all organs in the body. When you smoke, the flow of blood to the kidneys is reduced, affecting their ability to function normally. If you are having difficulty to stop smoking it is important to get help to improve your overall health outcome.

Engage in regular physical activity

Regular physical activity has many benefits such as maintenance of a healthy body weight, controlling your blood pressure and blood sugar to reduce your overall risk of chronic diseases, aside from just kidney disease. Aim for 30 minutes of moderate activity like brisk walking, jogging, dancing or swimming at least five days each week. Also include strength training activities like lifting weights at least twice a week to build muscle strength.

The bottom line

Chronic kidney disease (CKD) can go undetected for a long time as it usually does not present any symptoms in the early stages. If you have one or more risk factors, then you are encouraged to go and do a check-up.

“Are Your Kidneys OK?” The earlier you come forward, the better the outcome for your kidneys.

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Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The Nutrition Team