Your kidneys are responsible for filtering waste products from the blood, regulating electrolyte balance, and maintaining fluid levels in the body, and maintaining blood pressure.
However, various factors can put this essential organ at risk, leading to a decline in its function. While some of these factors are well-known, others may seem less obvious but are equally important and shouldn’t be overlooked.
Here are 10 key risk factors for poor kidney health in adults and how to address them for your overall health.
Hypertension
When blood pressure consistently exceeds 140/90 mmHg, it exerts excessive force on the delicate blood vessels in the kidneys, leading to damage over time. This damage impairs the kidneys’ ability to filter waste effectively, causing toxins to build up in the body.
Some medical guidelines also suggest considering blood pressure levels exceeding 130/80 mmHg as a reference point for hypertension, especially in individuals at higher risk of kidney disease.
While high blood pressure can damage the kidneys, impaired kidney function can also contribute to increased blood pressure, creating a vicious cycle. So, it is important to regularly monitor blood pressure levels and manage hypertension through lifestyle changes and medications (if required) to preserve kidney health.
Prehypertension
Prehypertension, defined by systolic blood pressure (SBP) ranging from 120-139 mmHg and diastolic blood pressure (DBP) from 80-89 mmHg, is a red flag that should not be ignored. While prehypertension is not yet classified as hypertension, it indicates that the individual is at an increased risk of developing high blood pressure and, subsequently, kidney disease.
Early intervention during the prehypertensive stage can make a significant difference in preventing kidney damage. Lifestyle modifications like reducing salt intake, regular physical activity, and maintaining a healthy body weight, can help lower blood pressure levels and protect kidney function.
Obesity
Obesity, particularly abdominal obesity, is quite a risk factor for kidney disease. Excess body weight increases the workload on the kidneys, forcing them to filter more blood than usual. This overwork can lead to glomerular hyperfiltration (abnormally high whole-kidney glomerular filtration rate), where the tiny filtering units in the kidneys (glomeruli) get damaged.
Obesity is also closely linked to other risk factors for kidney disease, such as hypertension, insulin resistance, and type 2 diabetes.
Low HDL Cholesterol
High-density lipoprotein (HDL) cholesterol (often referred to as “good” cholesterol) helps remove excess cholesterol from the bloodstream and prevents plaque buildup in the arteries.
Low HDL cholesterol (less than 35 mg/dL) is often part of a broader lipid profile that includes elevated triglycerides and LDL cholesterol, both of which can contribute to atherosclerosis (hardening of the arteries) and impair blood flow to the kidneys. Maintaining healthy HDL cholesterol levels through a balanced diet, regular exercise, and, if necessary, medication can help protect kidney function.
Low Physical Activity
A sedentary lifestyle leads to obesity, hypertension, and insulin resistance, all of which can harm your kidneys. Regular physical activity, such as walking, swimming, cycling, and strength training can help improve cardiovascular health, reduce blood pressure, and enhance insulin sensitivity, all of which are beneficial for kidney health. Even moderate exercise can have a significant positive impact on overall well-being and kidney function.
Smoking
Smoking is a well-known risk factor for cardiovascular disease, but its impact on kidney health is often overlooked. The harmful chemicals in tobacco smoke damage blood vessels throughout the body, including those in the kidneys.
Smoking can reduce blood flow to the kidneys and impair their ability to filter waste, increasing the risk of atherosclerosis. Quitting smoking is one of the most effective steps an individual can take to protect their kidney health and reduce the risk of chronic kidney disease (CKD).
Impaired Fasting Glucose
Impaired fasting glucose, also known as prediabetes, is a condition in which blood sugar levels are higher than normal but not yet high enough to be classified as diabetes.
The kidneys play a vital role in regulating blood sugar levels by filtering excess glucose from the blood. When blood sugar levels remain elevated, the kidneys are forced to work harder, leading to damage and reduced function. Early intervention can help prevent the progression from prediabetes to diabetes and protect your kidney health.
Elevated Triglyceride Levels
Elevated triglycerides (a type of fat present in the blood) can contribute to atherosclerosis and are often part of a detailed metabolic profile that includes low HDL cholesterol, high LDL cholesterol, and insulin resistance, all of which can harm the kidneys. Managing triglyceride levels through a healthy diet, regular exercise, and, if necessary, medication is important for reducing the risk of kidney disease.
Metabolic Syndrome
Metabolic syndrome is a cluster of conditions that occur together, increasing the risk of heart disease, stroke, and kidney disease. These conditions include abdominal obesity, high blood pressure, elevated blood sugar levels, high triglycerides, and low HDL cholesterol, which in turn can increase the risk of kidney function decline.
Metabolic syndrome is a serious health concern that requires comprehensive management, including lifestyle modifications and, in some cases, medication and surgery. Addressing each condition of metabolic syndrome can help reduce the risk of kidney disease and improve overall health.
Insulin Resistance
Insulin resistance, a condition in which the body’s cells become less responsive to insulin, is often associated with metabolic syndrome and type 2 diabetes. Insulin resistance leads to higher blood sugar levels, which, as mentioned earlier, can damage the kidneys over time.
Improving insulin sensitivity through weight loss, physical activity, and dietary changes can help reduce the risk of kidney function decline and improve overall metabolic health.
Conclusion
Protecting your kidneys requires a detailed understanding of the risk factors that can lead to a decline in function. From hypertension and obesity to low physical activity and insulin resistance, these factors can become potential threats, for your kidneys and your life.
By adopting a holistic approach that includes lifestyle changes, regular health check-ups, and proactive management of risk factors, we can protect our kidneys and ensure they continue to function healthily throughout our lives.
References
High Blood Pressure & Kidney Disease – NIDDK
https://www.niddk.nih.gov/health-information/kidney-disease/high-blood-pressure
8 Ways to Care for Your Kidneys – Massachusetts General Hospital
https://www.massgeneral.org/news/article/8-ways-to-care-for-your-kidneys
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How Smoking Affects the Heart and Blood Vessels | NHLBI, NIH
https://www.nhlbi.nih.gov/health/heart/smoking
Talayero, B. G., & Sacks, F. M. (2011). The role of triglycerides in atherosclerosis. Current cardiology reports, 13, 544-552.
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