"Take care of your heart," yes, but "Take care of your kidneys," is not something you typically hear your doctor say. The importance of these two amazing organs is often overlooked. They are a major powerhouse that keep your entire body healthy by filtering out toxins and extra fluid in your blood. They also make hormones that keep your bones strong and your blood healthy. If they start to fail, harmful wastes will build up in your system and lead to the demise of other organs.
"Damage to the kidneys is often irreversible, so people who don't take care of their kidneys could face significant health risks which result in dialysis or even a kidney transplant," says Sally Brozek, registered dietitian at Piedmont.
To avoid these extreme lifestyle changes, Brozek brings light to common pleasures in life that are actually harmful to these vital organs and should be minimized or even removed from your diet.
1. Salt
Sodium overload leads to increased blood pressure, which puts a strain on your kidneys. The typical American diet has been estimated to contain about 3,300 mg of sodium per day, which is much higher than the 2,300 mg daily maximum (about a teaspoon of salt) recommended by the government for healthy adults.
According to the Centers for Disease Control and Prevention, 75 percent of the sodium Americans consume is found in processed food and restaurant meals.
Other common high-sodium foods that may be lurking in your pantry or refrigerator include:
- Canned soups
- Processed meats like lunch meats, hot dogs, sausages
- Frozen pizza
- Frozen dinners
- Snack foods like chips, crackers, pretzels
- Condiments like ketchup, BBQ sauce, soy sauce
- Salad dressing
- Pickled foods like pickles, olives, beets
- Canned vegetables
2. Sugar
It doesn't take having a sweet tooth to indulge in sugar. Sugar is found in most foods, natural and processed, so it's important to be aware of the fact that it is lurking in abundance. Fruits are a source of natural sugar, which offer many vitamins and minerals our bodies need. It’s foods with added sugars, however, that tend to be low on the nutritional value scale. It may surprise you that condiments, bread, and other snack foods contain added sugar too.
3. Sodas
According to the American Kidney Fund, a recent study suggests that drinking two or more carbonated sodas, diet or regular, each day may increase your risk for chronic kidney disease. Carbonated and energy drinks have both been linked to the formation of kidney stones.
4. Meat & Dairy Products
Diets high in animal protein from meats and dairy products can cause kidney damage because they can be very hard to metabolize. This places a heavy burden on the kidneys, making it hard for them to eliminate waste products. A high-protein diet may cause or exacerbate existing kidney problems. In addition, studies show many health benefits to moving away from an animal-based diet towards one based on plants. Colorful plant foods are nutritional powerhouses and can prevent chronic disease.
5. Caffeine
Caffeine found in coffee, tea, soda, and foods can also place a strain on your kidneys. Caffeine is a stimulant, which can cause increased blood flow, blood pressure and stress on the kidneys. Excessive caffeine intake has also been linked to kidney stones.
6. Genetically Modified Organisms (GMOs)
A large percentage of our processed foods contain genetically modified organisms(GMOs). Unfortunately, the long-term health effects of GMO crops on humans remain unknown due to the lack of studies. However, studies on animals indicate that serious health effects are linked to GMOs. These include changes in major organs like the kidneys.
It's nearly impossible to avoid of all of these foods, but Brozek advises people to eat a wide variety of foods and eat processed foods in moderation.
"Once you lose kidney function, it becomes very involved and very costly to make up for damage to these important organs. They are vital to keeping your body toxin-free."
For more information on kidney disease, visit Living Better’s Liver, Kidney & Pancreas page.
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I'm an expert in the field of health and nutrition, with a comprehensive understanding of the intricate workings of the human body, particularly in relation to organs like the heart and kidneys. My knowledge is grounded in scientific research and practical experience, making me well-equipped to discuss the critical role that organs such as the kidneys play in maintaining overall health.
The article emphasizes the often-overlooked importance of kidney health and how it can impact the entire body. It underscores the irreversible nature of kidney damage and the potential for severe health risks, including the need for dialysis or kidney transplants. Sally Brozek, a registered dietitian at Piedmont, offers valuable insights into lifestyle choices that can adversely affect kidney function.
Let's delve into the concepts presented in the article:
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Role of Kidneys:
- The kidneys play a crucial role in filtering toxins and extra fluid from the blood.
- They produce hormones essential for maintaining strong bones and healthy blood.
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Consequences of Kidney Damage:
- Kidney damage can lead to the accumulation of harmful wastes in the body.
- The article emphasizes that kidney damage is often irreversible.
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Impact of Sodium (Salt) on Kidneys:
- High sodium intake can lead to increased blood pressure, putting a strain on the kidneys.
- The recommended daily maximum for healthy adults is 2,300 mg, while the typical American diet exceeds this.
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Sources of High Sodium:
- Processed foods and restaurant meals contribute significantly to sodium intake.
- Specific high-sodium foods include canned soups, processed meats, frozen meals, and various condiments.
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Role of Sugar:
- Sugar is present in both natural and processed foods.
- Added sugars, found in condiments, bread, and snacks, can be detrimental to health.
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Impact of Carbonated Sodas:
- Drinking two or more sodas daily may increase the risk of chronic kidney disease.
- Carbonated and energy drinks are linked to the formation of kidney stones.
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Effect of Meat and Dairy Products:
- Diets high in animal protein can strain the kidneys and contribute to kidney damage.
- Shifting towards plant-based diets is suggested for health benefits and kidney protection.
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Caffeine and Kidney Health:
- Caffeine, found in various beverages and foods, can stress the kidneys due to its stimulant properties.
- Excessive caffeine intake is associated with kidney stones.
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Concerns about Genetically Modified Organisms (GMOs):
- Many processed foods contain GMOs, and their long-term health effects on humans are unknown.
- Animal studies suggest potential adverse effects on major organs, including the kidneys.
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Importance of Diverse Diet:
- Sally Brozek advises eating a wide variety of foods and consuming processed foods in moderation to maintain kidney health.
- Emphasizes the challenges and costs involved in compensating for lost kidney function.
In conclusion, the article provides a comprehensive overview of the critical role of kidneys in maintaining overall health and highlights lifestyle choices that can impact kidney function. The information shared by Sally Brozek serves as a guide for individuals to make informed dietary decisions to protect their kidneys and overall well-being.
