Unlocking the Power of Nature: Little-Known Remedies for Boosting Kidney Health

Andrew Kowalski, MD, FASN

When we think about our health, it’s easy to forget about our kidneys. These small, bean-shaped organs play a vital role in filtering blood, eliminating waste, and balancing fluids and electrolytes. Unfortunately, many of us do not give these essential organs the attention they deserve. This post will introduce you to lesser-known natural remedies that can help enhance kidney health, supporting these remarkable organs in their crucial work.

Understanding Kidney Health

Kidneys are your body's natural filters. They play a critical role in eliminating toxins, excess fluids, and waste from the blood. However, poor diet choices, dehydration, and lack of exercise can strain kidney function, leading to issues such as kidney stones or chronic kidney disease.

To support kidney health effectively, we can turn to natural solutions. From specific herbs to simple lifestyle changes, there are many ways to harness the power of nature for better kidney function. For instance, a balanced diet can significantly lower the risk of developing kidney-related conditions by up to a 30%!

Hydration: The Elixir of Life

Staying properly hydrated is one of the most effective ways to maintain kidney health. Water works as a natural detoxifier, flushing out toxins and helping to prevent kidney stones. Aim to maintain hydrated to the point of when you are no longer thursty. Don’t force water or other fluids if you are not thrusty. There is a long standing myth that for optimum hydration everyone should drink 8 to 10 glasses of water per day. This is completely not true. Your body will tell you when you are thursty and you shouldn’t force. This myth comes from the WWII era where army recruits were told to drink water and their urine was studied. Urine that was clear and dilute was considered “optimally hydrated“ and this ended up to be around 8-10 glasses of water. It was an arbitrary decision and the saying has stuct with us until now.

That being said, maintaining hydration is a huge part of kideny health, but don’t force it, our bodies are actually pretty smart and will tell us when we need something. If your are an athelete or trying to stay active then increeasing hydration is improtant, but again our bodies will tell us what we need. Think about a time when you exercised or were working outside and all you could think about was a tall cold glass of water…your body knows, trust it.

the only time where this rule changes is in the setting of kidney stones. To slow down the “clumping” of crystls that cause stones excessive fluid intake is needed. By taking in more fluid it prevents that clumping to occur as they are not lingering around and you will mostly likely be running to the bathroom ofter. This simple habit can lead to a reduction in the risk of kidney stones by nearly 50%.

In addition to water, consider incorporating herbal teas such as dandelion root and nettle leaf. Both have diuretic properties that can support kidney function and can be particularly beneficial.

Staying hydrated with fresh herbs and water.

Dandelion Root: Nature’s Diuretic

Often dismissed as a stubborn weed, dandelion root has powerful health benefits. This herb serves as a natural diuretic, promoting the kidneys' ability to eliminate excess water and waste.

Dandelion root is rich in antioxidants and may help reduce inflammation, further supporting kidney health. You can enjoy it as a tea, a tincture, or mixed into salads and smoothies. Studies show that dandelion root can increase urine output by up to 36%, aiding in detoxification. One caviat to this is that if you are already taking a diuretic medication, then speak with your doctor about taking these herbs. It is very easy to overdiurese and then you maybe causing harm instead of helping the kidneys function.

Cranberries: Tiny Superfruits

Cranberries are not just for holiday feasts; they are small but mighty when it comes to kidney health. With high levels of antioxidants and proanthocyanidins (compounds found in many plants that have a significant amount of research suggesting a beneficial antioxident/antiinflammatoy property), cranberries help prevent bacteria from attaching to the urinary tract, significantly lowering the risk of urinary tract infections (UTIs). These infections can adversely affect kidney function if left untreated. Unfortunatley, there is no data to show that cranberries can cure UTI’s once they occur. So if you suspect that you have one you should see your doctor for an evaluation and possibly a course of antibiotics.

You can easily add cranberries to your meals. Enjoy fresh cranberries, choose unsweetened cranberry juice, or snack on dried cranberries. A study revealed that people who consume cranberries reduce UTI risk by up to 20%.

Cranberries, a tiny superfruit for kidney health.

Nettles: Nutrient Powerhouses

Nettle (Urtica dioica) is another excellent herb for kidney support. Known for its anti-inflammatory and diuretic properties, nettles promote increased urine flow, helping to expel excess sodium and reduce fluid retention. Which is a wonderful additive for patients struggling with lower leg swelling and fluid retention. Again, consult with your doctor if your are already taking water pills as these herbs might lead to dehydration and cause some harm if over used.

Nettles are also rich in vitamins C and K, and provide essential minerals like iron and magnesium. You can consume nettles as tea or include them in soups and stews for added nutrition. Research indicates that consuming nettles can lower levels of uric acid, potentially reducing the risk of kidney stones.

Beets: Nature’s Detoxifying Wonder

Beets are a delicious, vibrant addition to your diet and are particularly beneficial for kidney health. Packed with antioxidants and anti-inflammatory compounds, they help improve blood flow and reduce inflammation. Beets also contain a sizable amount of sugar and should be used occasionally if you are a diabletic or battling with blood sugar control.

The betalains in beets have been shown to protect kidney cells from oxidative stress. You can enjoy them roasted, juiced, or grated into salads. Beets have been shown to help with the production of NO (nitric oxide) aiding in blood vessel dilation and lowering blood pressure. Studies suggest that regularly consuming beets can lower blood pressure by up to 10 mmHg, which is beneficial for kidney function.

Maintaining a Healthy Diet

Incorporating natural remedies is essential, but a wholesome diet is crucial as well. Focus on a diet rich in whole foods: fruits, vegetables, occasional whole grains, quality proteins, and healthy fats.

Reduce your intake of processed foods, excess salt, and sugary drinks, which can stress the kidneys. Replacing unhealthy snacks with nutrient-dense options can significantly improve overall kidney health.

Lifestyle Changes for Kidney Health

Alongside dietary adjustments, some lifestyle changes can significantly aid kidney health:

• Regular Exercise: Physical activity improves circulation, promotes muscle growth and/or maintanence, helps manage weight, and reduces blood pressure, all of which benefit kidney function.

• Limit Over-the-Counter Painkillers: Non-steroidal anti-inflammatory drugs (NSAIDs; such as ibuprofen, Mortin, Advil, Aleve, naproxyn) can negatively impact kidney health when overused. Try to stick with acetaminophen (tylenol) or natural pain management strategies when possible.

  
  

• Cut Back on Alcohol and Tobacco: These substances can hinder kidney function over time. Reducing or eliminating them can have a positive impact on your overall health.

  
  

Embracing Kidney Wellness

Giving your kidneys the attention they need is essential for your overall health. By incorporating natural remedies such as dandelion root, cranberries, and nettles, alongside a balanced diet and sensible lifestyle choices, you can effectively boost your kidney health.

Remember, nurturing kidney health is an ongoing journey. The power of nature is available to help you thrive. By embracing these natural approaches, you can create a healthier future for your kidneys. Cheers to a healthier you!