Kidney Guardians: Protecting Your Kidney Health

Awareness • Monitoring • Prevention

By Roja Babaei, Functional Nutrition Practitioner, Morning Star Nutrition

Your kidneys are true unsung heroes of your body. Working quietly 24/7, they filter toxins, regulate blood pressure, balance electrolytes, and produce hormones essential for bone and blood health. They maintain fluid balance and support metabolism and cardiovascular function.

Even mild kidney decline can affect your energy, circulation, and heart health—making proactive care essential. Welcome to Kidney Guardians, a holistic approach to protecting your kidney health through awareness, monitoring, and prevention.

Why Kidney Health Matters

Your kidneys:

• Filter toxins and waste from your blood

• Regulate blood pressure

• Balance electrolytes like sodium, potassium, calcium, and phosphorus

• Produce hormones for healthy bones and blood

• Maintain fluid balance

• Support metabolism and cardiovascular function

Even subtle declines in kidney function can impact energy, circulation, and overall wellness. That’s why kidney awareness is a cornerstone of long-term health.

How to Monitor Kidney Health

1. Blood Tests

• Creatinine: Waste product filtered by kidneys

  • Men: 0.7–1.3 mg/dL

  • Women: 0.6–1.1 mg/dL

• eGFR (Estimated Glomerular Filtration Rate): Key kidney function indicator

  • ≥90: Normal

  • 60–89: Mild decrease

  • 30–59: Moderate CKD

  • 15–29: Severe CKD

  • <15: Kidney failure

2. Urine Tests

• Albumin-to-Creatinine Ratio (ACR): Normal <30 mg/g

• Urinalysis: Checks for protein, blood, glucose, ketones, infections

3. Blood Pressure Monitoring

• Optimal: <120/80 mmHg

  
  

  High blood pressure damages kidneys, and damaged kidneys can raise blood pressure—a cycle to watch closely.

Early Signs of Kidney Stress

Pay attention to subtle signals:

• Fatigue or low energy

• Puffy eyes in the morning

• Swollen ankles or legs

• Foamy urine

• Frequent nighttime urination

• Dry or itchy skin

• Changes in lab results (GFR, creatinine)

Kidney-Supportive Nutrition

Eat More:

• Low-inflammatory fruits: Berries, apples, cherries, grapes

• Vegetables: Cauliflower, cabbage, zucchini, greens, broccoli

• Lean proteins: Wild fish, organic chicken/turkey, tofu, lentils

• Hydrating herbs: Parsley, cilantro, dandelion, ginger, turmeric

• Healthy fats: Olive oil, avocado, chia & flax seeds, omega-3s

Limit or Avoid:

• Excess salt and packaged foods

• Processed meats, high-sodium soups, sauces, pickles

• Sugary drinks, fried foods, high-phosphorus sodas

• NSAIDs and excessive protein powders

• High-potassium foods if kidney function is reduced

Hydration Protocol

• Drink 6–8 cups of water daily

• Increase intake with heat, exercise, or sweating

• Limit energy drinks and artificially colored beverages

Lifestyle Tips

• Maintain a healthy weight

• Stabilize blood sugar

• Reduce alcohol intake and quit smoking

• Avoid unnecessary medications

• Manage stress and move daily

Natural Supplements (With Healthcare Approval)

• NAC: Antioxidant support

• Omega-3s: Anti-inflammatory

• Magnesium glycinate: Electrolyte balance

• Vitamin D: Supports cardiovascular & kidney health

• CoQ10: Blood vessel support

• Dandelion or nettle tea: Gentle kidney support

Daily Kidney Guardian Protocol

Morning:

• Warm water with lemon

• Light breakfast or green smoothie

• Avoid salty foods

Midday:

• Balanced meal with vegetables + lean protein

• Hydrate consistently

Evening:

• Anti-inflammatory dinner

• Herbal tea

Daily Habits:

• 20–30 min walking

• Take supplements as advised

• Reduce processed foods

Monthly:

• Monitor blood pressure

Every 6–12 Months:

• Labs (Creatinine, eGFR, ACR)

• Lifestyle review

Your kidneys are your lifelong guardians of health. With awareness, consistent monitoring, and preventive care, you can keep them strong, energetic, and resilient for years to come.