Glomerular filtration rate (GFR) is a measure of kidney function that indicates how well the kidneys are filtering waste products from the blood. A healthy GFR is essential for maintaining good overall health and preventing kidney disease. If you have been diagnosed with low GFR or want to prevent its decline, there are several natural ways to increase your kidney's GFR. Here are some tips and tricks to help you increase your kidney GFR naturally:
Stay Hydrated
Staying hydrated is not only essential for quenching your thirst on a hot summer day, but it also plays a crucial role in maintaining healthy kidney function. Our kidneys are responsible for filtering out waste products and excess fluids from our bodies, and they require an adequate amount of water to perform this function effectively.
By staying hydrated, you can help your kidneys to flush out toxins and waste products from your body, which can improve your overall health and well-being. Dehydration, on the other hand, can cause your kidneys to work harder and become less efficient, which can lead to a decrease in GFR and other kidney problems.
Drinking enough water throughout the day can also help to prevent kidney stones from forming.
When we don't drink enough water, the concentration of minerals and salts in our urine can increase, leading to the formation of crystals that can develop into kidney stones over time.
To ensure that you stay properly hydrated, experts recommend drinking at least eight to ten glasses of water every day. However, the amount of water you need may vary depending on your age, weight, activity level, and other factors. It's important to listen to your body and drink water whenever you feel thirsty.
In addition to water, you can also stay hydrated by consuming other fluids such as herbal tea, coconut water, or fresh fruit juices. However, it's important to limit your intake of sugary drinks, such as soda and sports drinks, as they can be harmful to your kidney health.
So, next time you reach for a refreshing drink, remember that staying hydrated is not only good for quenching your thirst, but it also plays a crucial role in maintaining healthy kidney function. By drinking enough water and other fluids throughout the day, you can help your kidneys to function at their best and keep your body healthy and happy.
Follow a Healthy Diet
A healthy diet is not just about eating foods that are good for you, it's also about finding joy and pleasure in the foods you eat. A healthy diet can help you feel energized, improve your mood, and reduce your risk of developing chronic diseases like kidney disease. To increase your kidney GFR naturally, it's important to incorporate foods that are rich in antioxidants and fiber into your diet.Antioxidants can help to protect your kidneys from damage caused by free radicals, while fiber can help to reduce inflammation and improve overall kidney function. Foods that are high in antioxidants include berries, leafy greens, nuts, and colorful fruits and vegetables. These foods not only taste delicious but are also packed with vitamins, minerals, and other nutrients that can help to keep your kidneys healthy and functioning properly.
In addition to incorporating more antioxidant-rich foods into your diet, it's also important to limit your intake of high-sodium foods like processed and canned foods. High sodium intake can increase your blood pressure and put additional strain on your kidneys, making it harder for them to filter waste products and maintain a healthy GFR. Instead, focus on consuming plant-based proteins like beans, lentils, and tofu, and limiting your intake of animal protein like meat and dairy products.
Plant-based proteins are not only healthier for your kidneys, but they are also more sustainable and better for the environment. Overall, a healthy diet is about finding balance and joy in the foods you eat. By incorporating more antioxidant-rich and fiber-rich foods into your diet, limiting your intake of high-sodium foods, and focusing on plant-based proteins, you can help to increase your kidney GFR naturally and improve your overall health and well-being.
Exercise Regularly
Regular exercise is not only good for your overall health and well-being, but it can also help to improve your kidney function and increase your GFR naturally. Exercise helps to improve blood flow to your kidneys, which can help to improve their function and reduce your risk of developing kidney disease.There are many different types of exercise you can do to improve your kidney health, from cardio exercises like running or cycling to strength-training exercises like weightlifting or resistance band workouts. The key is to find an exercise routine that works for you and that you enjoy doing. In addition to improving your kidney function, exercise can also help to reduce your risk of developing other chronic diseases like heart disease, diabetes, and obesity.
These conditions can all have a negative impact on your kidney health, so it's important to take steps to reduce your risk. If you're new to exercise, it's important to start slowly and gradually increase the intensity of your workouts over time. This will help to reduce your risk of injury and prevent burnout. It's also important to talk to your doctor before starting any new exercise routine, especially if you have a pre-existing medical condition. Incorporating more movement into your daily routine can also help to improve your kidney health.
Taking the stairs instead of the elevator, going for a walk during your lunch break, or doing some gentle stretching before bed can all help to improve blood flow to your kidneys and keep them functioning at their best. Overall, regular exercise is an important part of maintaining good kidney health. By finding an exercise routine that works for you and incorporating more movement into your daily routine, you can help to increase your kidney GFR naturally and improve your health and well-being.
Manage Your Blood Pressure
High blood pressure can damage your kidneys and decrease GFR. If you have high blood pressure, it is essential to manage it to prevent kidney damage. Some of the ways to manage blood pressure include:- Taking medications prescribed by your doctor
- Following a low-sodium diet
- Exercising regularly
- Maintaining a healthy weight
- Reducing stress levels
Quit Smoking
Smoking is harmful to your health and can damage your kidneys. Quitting smoking can help improve kidney function and increase GFR. If you are a smoker, it is essential to quit smoking to protect your kidney health.Limit Alcohol Intake
Excessive alcohol intake can harm your kidneys and decrease GFR. If you drink alcohol, it is essential to limit your intake to prevent kidney damage.Get Enough Sleep
Getting enough sleep is crucial for maintaining good overall health, and it can also help improve kidney function. Sleep deprivation can increase stress levels, which can damage your kidneys and decrease GFR. Experts recommend getting at least seven to eight hours of sleep every night to maintain good kidney health.Take Supplements
Some supplements can help improve kidney function and increase GFR. Some of the supplements that may be beneficial for your kidneys include:- Omega-3 fatty acids
- Coenzyme Q10
- Vitamin D
- B-complex vitamins
- N-acetylcysteine