Each of our kidneys is about the size of a fist. As small as your kidneys are, they have a big job. The organs constantly filter waste out of your blood to keep you healthy. But the Centers for Disease Control and Prevention estimates that 37 million Americans have chronic kidney disease (CKD), a condition that involves a gradual loss of kidney function.

So if you have CKD, some of the waste in your blood that you need to get rid of stays in your body. And because blood travels throughout your body, CKD can affect you from head to toe.

That’s why if you have CKD, it’s important to focus on your whole body to get healthy. That will help slow the progress of the disease and make you eligible for more treatment options. Both can lead to a better quality of life.

“I’ve had patients who have led a really good life with kidney disease because they’ve taken care of themselves and they’ve asked for help when they need it,” says Aparna Sharma, M.D. Dr. Sharma is a kidney specialist and an assistant professor at the University of Arkansas for Medical Sciences. “The patients who follow their doctor’s advice end up with the most benefits,” says Dr. Sharma.

Here are 4 ways to make sure you’re staying healthy if you have chronic kidney disease.

Check in with your emotions

It’s common to feel bad on an emotional level after being diagnosed with CKD. Depression is 2 to 3 times more common in people with CKD than in those with other chronic health issues. And CKD patients have more anxiety than the average adult. These feelings are no fun, and they can make it difficult to take care of yourself. So it’s important to take care of your mental health.

“There are 2 proven ways to help address these problems,” says Dr. Sharma. “One is with medicine. And the other is psychotherapy. And what we know is that the combination of the 2 works best.”

If your kidney doctor doesn’t ask about your mood, don’t be shy about speaking up if you need help. Signs of depression include feeling hopeless and not being interested in things you once enjoyed.

Not sure if what you’re feeling is depression? Ask your doctor for a behavioral test. Depending on the results, they can refer you to a therapist. They can also make sure that any mental health medications you’re given are safe for your kidneys.

Lifestyle habits can also help improve mood. For instance, breathing deeply and meditating can help calm you down. So can doing yoga and spending time in nature.

Eat real, whole foods

“Making changes to your diet is the No. 1 step people with CKD can take to improve their health,” says Dr. Sharma.

To start, try to avoid processed and packaged foods. They often contain a lot of salt and unnatural ingredients such as food dyes and chemicals. These are things the kidneys must filter out of blood, so this puts more strain on the organs.

Instead, focus on eating mostly whole foods such as fruits, vegetables, nuts, fish, and eggs. Whole foods are more natural and easier on the kidneys. And recent studies suggest that eating a diet rich in fiber and produce can promote the growth of healthy gut bacteria that contribute to kidney health.

Another category of foods that make the kidneys work harder: animal proteins, including beef and cheese. They create more acids and toxins in the body that the kidneys must filter out. Try to cut back on them, too.

“You don’t have to make these changes all at once,” says Dr. Sharma. “You can go slowly and make small changes over time.” You also don’t have to figure it all out on your own. It’s a good idea to work with a dietitian or nutritionist. They can teach you how to eat healthier for your kidneys.

To find a nutrition expert who’s in your network and understands CKD, send a text to your care advocate through the Wellframe app on your smartphone. This digital health management app is free with your health plan. Your care advocate can also help you find cooking classes and other local resources.

Move more

Exercise is very good for you if you have CKD. A research review found that people with CKD who exercise often have better muscle endurance and balance — and a lower chance of death from CKD — than those who don’t regularly exercise. The World Health Organization recommends at least 150 minutes of moderate-intensity exercise (such as walking) per week. Start slowly and work up to this if you don’t exercise much.

When you exercise, you also make your heart healthier. “Improving your heart health helps you live longer with CKD,” says Dr. Sharma. “That also includes following a healthy diet, stopping smoking, and taking medicines like statins to lower your cholesterol if it’s high.”

One more way exercise supports your kidneys: It helps you lose extra weight and keep it off. Maintaining a healthy weight helps slow down kidney disease. Plus, if you’re at a healthy weight, you’ll have a better chance of qualifying for a kidney transplant if you need one.

Reach out for support

Having a good social support system can help you feel better. Some kidney doctors believe that support helps their patients’ well-being. Your support system can include:

• Family.
• Friends.
• Caregivers.
• Your healthcare team.
• Community groups.
• Online support groups.

“There are services that can provide help if you don’t have friends or family nearby,” says Dr. Sharma. If family or friends are around, don’t be afraid to ask for help. They can motivate you to stick to your care plan. They can practice healthy habits with you. And they can help keep an eye on how you’re doing. After all, it’s not always easy to notice when your own health is changing.

Both you and your support team should know the signs that it’s time to call your doctor. So bring your closest friends and family into the loop. And be honest when you have symptoms that aren’t normal for you. Those might include:

• New or worse leg swelling.
• Loss of appetite.
• Weight loss.
• Feeling sick to your stomach or throwing up.
• Having a hard time breathing.
• Sleeping more than usual.

And before you feel bad about asking others to help you eat right and move more, remember that it could be good for their health too. “Exercise, diet, mental well-being: They have proven benefits beyond kidney health,” Dr. Sharma says. “They’re important for everyone.” 

[Sources:]

[1] “Stress.” National Center for Complementary and Integrative Health, January 2020, https://www.nccih.nih.gov/health/stress. Accessed March 6, 2022.

[2] Twohig-Bennett C and Jones A. “The Health Benefits of the Great Outdoors: A systematic Review and Meta-analysis of Greenspace Exposure and Health Outcomes.” Environmental Research, vol. 166, October 2018, pp: 628-637.

[3] Su G, Qin X, Yang C, et al. “Fiber Intake and Health in People with Chronic Kidney Disease.” Clinical Kidney Journal, vol. 15, no. 2, February 2022, pp: 213-225.

[4] “Planning to Start a High-Protein Diet? Check with your Kidneys First.” Cleveland Clinic, May 30, 2019, https://health.clevelandclinic.org/planning-to-start-a-high-protein-diet-check-with-your-kidneys-first/. Accessed March 6, 2022.

[5] Clyne N and Anding-Rost K. “Exercise Training in Chronic Kidney Disease — Effects, Expectations and Adherence.” Clinical Kidney Journal, vol. 14, no. 2, April 2021, pp: ii3-ii14.