I would apologise, but on this occasion it was the best I could come up with!

Its World Kidney Day today and this month we are focussing on everything to do with initial diagnosis, care and ways of giving your kidneys their very best chance.

We all know the usual suspects when it comes to looking after your health. Diet, exercise and rest come right at the top of the list alongside cutting back or cutting out alcohol and nicotine. I have written about these things on many an occasion, but today I wanted to focus on environmental factors and the foods you could be eating to help keep your kidneys the powerhouses that they really are.

This years campaign is focussing on ‘Do you know how your kidneys are?’ and although its a critical question, I suspect its one that many of us would be unable to answer.

After being invited to my GP’s surgery for a full health screening, I discovered mine are doing okay which was a huge relief. Its great to see the NHS putting things in place that will allow them to monitor kidney health and hopefully catch issues before they really get going. A terrifying 95% of people are wholly unaware that they have any issues until the disease is well advanced, and as kidney disease continues to rise, that puts a huge burden on the NHS for something that could be controlled with a few minor lifestyle changes.

I am not going to wax lyrical about what we should all be doing. As I said, we all know that well! Whether we do or not is on us. That is just the way it goes!

Instead, lets look at what things you can introduce into your daily diet that really do boost the health of your kidneys, and give you the best chance of making them last a lifetime!

Obviously, just introducing these foods isn’t enough. Its important to moderate your diet in full. Reducing salt content, eating fresh rather than frozen, buying wholegrain rather than white, adding more pulses and plain nuts whilst reducing red meat all works towards healthier kidneys and helps to reduce cholesterol, blood pressure and other issues that can occur as a result of a less than healthy diet.

When looking to protect our kidneys, we also have to consider the environment around us. Although its much more difficult to control that element within our day-to-day lives, knowing what to be aware of may help you to reduce the overall impact on your body.

Everyday we are exposed to pollutants through the food we eat, the air we breathe, the water we drink and skin exposure. All of these pollutants in small amounts will not necessarily create a problem, but left to build, can create major health issues within our bodies. Some exposures have been proven to also indirectly contribute to conditions such as hypertension and diabetes, both well known precursors of kidney disease.

So, what can you do to help reduce the impact of environmental risks on your kidneys?

From using air purifiers indoors to planting specific types of plants, there are ways of making small changes, and as they say – every little helps!

• Monitor your air quality and install an air purifier at home. This will help towards reducing the toxins that you are breathing in.
• Watch when windows are opened. Ventilate during low pollution times of the day whilst traffic is low, and after it has rained.
• Use house plants throughout your home. Certain plants are well known for purifying the air and they look really pretty!
• Eat organic where possible and reduce your meat consumption.
• Where possible, walk, use a bike or use public transport. The less vehicles there are on the road, the lower air pollution will be and that is something we can all take responsibility for.
• When in a high pollution area, use a good face mask to cover your nose and mouth. Covid aside, this does help to reduce what you are breathing in.
• Stay hydrated but make sure that you are filtering water. If you buy water, use a reusable bottle and refill from a filtering jug. There is 4 times more plastic in a plastic water bottle then in the water that comes out of your tap!
• Exercise in cleaner environments. Whilst it is nice to be outside, exercise away from heavy traffic areas or exercise indoors.
• Support sustainable practices. We all have a responsibility to reduce pollution and in taking that responsibility seriously, you are not only protecting your environment, but also your body. Change starts at home.

If you have concerns, give your GP a ring and get booked in for a health check. The kidneys are an essential part of your system and monitoring their health will give you the best chance to prevent or slow the onset of Chronic Kidney Disease.