No matter whether you have kidney disease or not, maintaining good kidney health is vital to your overall physical health and mental wellbeing. Your lifestyle affects your overall wellness and following a healthy lifestyle can improve your kidney disease.
Follow a healthy diet
Understanding what to eat and drink with kidney disease can feel like a challenge. But it doesn’t have to be. General tips for maintaining a healthy diet with kidney disease include:
- aim for 2 serves of fruit and 5 serves of vegetables per day
- avoid ultra-processed foods high in salt, fat, and sugars
- drink water instead of sugary drinks when you are thirsty
- choose wholegrains, lean proteins, and low-fat dairy options.
Speak to an Accredited Practicing Dietitian with experience in kidney disease if you need a more personalised meal plan.
Get enough exercise
Staying physically active not only helps your kidneys; it can also reduce your risk for heart disease, diabetes, and high blood pressure. Aim for 2.5-5 hours of moderate intensity activity across the week. Include muscle training at least three times a week.
Prioritise your sleep
Sleep is vital for maintaining a healthy body and mind. Most adults will need 7-9 hours of sleep per night. A symptom of kidney disease can be poor sleep. Follow these tips to help improve your sleep quality:
- keep your bedroom dark and cool
- avoid screens one hour before bed
- establish a consistent sleep routine
Stop smoking and reduce alcohol
One of the best things you can do for your kidneys and your health is to stop smoking or vaping. People who smoke or vape are three times more likely to have reduced kidney function and have a higher rate of heart attack and stroke. Call the Quitline at 13 78 48 to get help with stopping smoking.
Drinking too much alcohol can increase your risk for heart disease and high blood pressure. The less you drink, the lower your risk of harm. Healthy men and women should drink no more than four drinks a day or ten drinks a week.
Care for your emotional wellbeing
It is normal to have feelings of despair, anger, or fear when you are diagnosed with kidney disease. It’s important to know you are not alone. If the impact of kidney disease is too much, you should talk to someone like a loved one, your doctor, or a social worker. Learn how you can connect with your community and stay in touch with other kidney disease patients and survivors. For immediate help, you can contact Beyond Blue at 1300 224 636 or visit beyondblue.org.au or call Lifeline on 13 11 14.
