Mediterranean-Style Diet May Protect Your Kidneys

The kidneys are a pair of busy organs that help remove excess water and waste products from the blood so that we do not have to worry about toxic materials or excess fluids building up in the body whenever we eat or drink a variety of foods, medicines or other substances. Aside from its filtering and eliminating actions, the kidneys also produce some hormones with important functions in the body, such as renin, erythropoietin, and vitamin D.

Chronic Kidney Disease, a Growing Health Problem

Approximately one in seven people in the United States has chronic kidney disease, with about 26 million individuals being affected. Serious kidney damage that leads to a decrease in their ability to prevent build-up of toxins, fluids, and wastes in the blood can, over time, result in complications such as anemia, high blood pressure, nerve damage, poor nutrition, weak bones, heart disease, and kidney failure.

It is common among Hispanics, African Americans, Asians, and Native Americans. Other conditions that are linked to CKD include inherited diseases and congenital malformations of the kidneys, repeated episodes of urinary tract infections, autoimmune diseases and urinary tract obstructions.

Most people do not have significant symptoms of kidney disease until the late stages. They usually feel more tired and complain of having less energy. They may have poor appetite, sleep problems, swollen feet, puffy eyes, dry, itchy skin, and muscle cramps at night. Frequent urination at night is also common.

Chronic kidney disease cannot be cured but kidney failure can be prevented. Furthermore, for normal, healthy people, or in people who have diabetes or high blood pressure, kidney disease can be prevented by protecting these organs from damage.

Read More: Kidneys Are The Hardest Workers In Your Body

Here are some ways to protect the kidneys from damage:

• Maintain your blood pressure within a normal range. If you are hypertensive, seek medical help about controlling your blood pressure to avoid complications, such as kidney damage.

• Maintain normal blood sugar levels. If you are diabetic, consult a doctor about managing your blood glucose levels to avoid the complications of diabetes, such as kidney disease.

• Drink a lot of water to maintain proper hydration and to flush out toxins and waste.

• Eat a healthy, balanced diet and avoid processed foods that are high in salt and fat. One type of diet that can help protect the kidneys is the Mediterranean-style diet.

• If you are prone to develop kidney stones or kidney infection, consult your doctor and take steps to avoid them.

• Avoid overusing medications that can damage the kidneys such as non-steroidal anti-inflammatory drugs (NSAIDs). These include acetaminophen, ibuprofen and naproxen.

• Maintain a healthy lifestyle, which includes quitting smoking, drinking alcohol moderately, and avoiding street drugs, which could harm your kidneys and your overall health.

• Discuss with your doctor about taking over-the counter medications, health supplements, and other substances, which could affect your kidney function. Know which drugs trigger allergies and avoid them.

How the Mediterranean-Style Diet Can Help Protect Your Kidneys

A recent study published as an abstract and presented at the American Society of Nephrology conference demonstrated the impact of a Mediterranean style diet on kidney function. According to the investigators led by Minesh Khatri, MD, of Columbia University Medical Center, close adherence to a Mediterranean-style diet was associated with a reduced risk of chronic kidney disease (CKD) and slower rate of decline in kidney function. 

Current options for patients with kidney disease are limited but most doctors recommend modifying the diet in both its treatment and prevention. However, most experts focus on restricting protein intake, which has been shown to produce modest benefits in patients with kidney disease. 

Several studies have shown that a Mediterranean style diet has been linked with lower cholesterol levels, better blood pressure, reduced inflammation, and lower risk for heart disease.

More about the Mediterranean Diet

This diet features foods typically eaten in countries bordering the Mediterranean Sea. It does not consist of a formal plan but instead, describes a way of eating.  It emphasizes eating high-fiber foods and those rich in monounsaturated fats as well as omega-3 fatty acids. Intake of meat, cheese, and sugary foods is limited. It also allows drinking red wine with a meal, which is limited to one to two glasses daily for men and one glass daily for women.

The Mediterranean-style diet is a heart-healthy diet that includes an average of 35-40% of calories coming from fat, mainly from unsaturated oils, nut/seed oils, and olive oil.

Benefits of Mediterranean Diet

Chronic kidney disease is known to be a common complication of certain diseases and conditions such as diabetes, high blood pressure, and heart disease. A Mediterranean-style diet helps lower your risk for these diseases since it can help control blood sugar levels, reduce blood cholesterol levels, limit salt intake, and moderate alcohol intake.

Aside from these benefits to the kidneys, eating a healthy, balanced diet patterned after Mediterranean diets can help improve mood, boost energy levels, and keep the brain healthy.

Read More: Try The Mediterranean Diet For A Healthy Life

• Instead of putting butter on your toast, dip bread in olive oil and herbs.
• Instead of ham or bacon, add some sliced avocado or tomatoes on your sandwhich.
• Eat grilled fish brushed with olive oil instead of red meat.
• Sprinkle salads with nuts or  seeds, not cheese.
• Use olive oil or canola oil for cooking instead of oils or butter, which are high in saturated fat.
• Avoid eating white bread or white rice. Instead, choose whole-grain products.
• Try adding ground flaxseed to your cereal, soups, and low-fat yogurt.
• Instead of whole milk or 2% skim milk, use fat-free milk.
• Eat whole fruits for dessert instead of pastries.
• Season foods with herbs and spices instead of salt.