LONDON, March 11: As World Kidney Day approaches on March 13, health experts are reminding the public of the crucial role kidneys play in overall health. Often overlooked, these small organs are vital in filtering waste, regulating fluid balance, and supporting bone health.

Sharlene Greenwood, a consultant renal physiotherapist and lecturer at King’s College London, as well as the co-founder and chief medical officer at Kidney Beam, emphasizes the importance of maintaining kidney function to prevent serious health issues. With over a decade of experience in the NHS, Greenwood shares insights into how to protect and care for our kidneys.

“Kidneys remove waste products and excess fluids from the blood, preventing the buildup of toxins,” Greenwood explains. They also regulate fluid and electrolyte balance and help control blood pressure by managing fluid balance and producing hormones.

In addition to their filtration and regulatory functions, kidneys play a key role in red blood cell production and bone health. “They produce erythropoietin, a hormone that stimulates red blood cell production, and help regulate calcium and phosphorus levels, which are critical for maintaining strong bones,” she adds.

Poor kidney function can lead to chronic kidney disease (CKD), end-stage kidney disease, heart disease, anemia, increased infections, weakened bones, and high blood pressure. If left untreated, CKD may require dialysis or a kidney transplant.

However, maintaining kidney health doesn't require drastic lifestyle changes. Greenwood offers seven simple habits that can help keep kidneys healthy:

Stay hydrated: “Drink enough water (about 6-8 glasses a day) to help your kidneys flush out toxins,” advises Greenwood.

Eat a balanced diet: “Focus on fresh fruits, vegetables, whole grains, and lean proteins while limiting processed foods, salt, and sugary drinks,” recommends Greenwood.

Control blood pressure and blood sugar: “Manage hypertension and diabetes through diet, exercise, and medication if needed, as both can damage kidneys,” says Greenwood.

Exercise Regularly: “Engage in activities that get your heart rate up, like walking and swimming, and focus on exercises that maintain muscle health to help maintain a healthy weight,” advises Greenwood.

Avoid excessive salt and processed foods: “High sodium intake can strain your kidneys and lead to high blood pressure,” warns Greenwood.

Limit alcohol and quit smoking: “Both alcohol and smoking can harm kidney function and increase the risk of kidney disease,” highlights Greenwood.

Get regular checkups: “Routine kidney function tests help detect any issues early, especially if you have risk factors like diabetes or hypertension,” says Greenwood.

Common symptoms of chronic kidney disease include:

For those interested in making a difference, Greenwood also highlights the importance of organ donation. "Organ donation can save lives," she says. If you’re interested in becoming an organ donor, contact your local organ transplant unit for more information.

By adopting these simple habits and staying proactive about kidney health, individuals can reduce the risk of kidney disease and its complications. Taking small, preventive steps today can lead to healthier kidneys and improved quality of life in the future.

As we observe World Kidney Day, it’s an opportunity to raise awareness about kidney health, early detection, and the life-saving power of organ donation.