Kidney Health: Let’s Talk About Yours

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The 8th of March is World Kidney Day – so with that in mind, it is important to make sure that your kidneys are healthy. World Kidney Day is a global awareness campaign that focuses on the importance of kidney health and erducing the impact of kidney disease. In most cases, the kidneys can be affected by medical conditions such as high blood pressure, diabetes and heart disease. You can protect your kidneys by preventing or managing these health conditions.

Gert Coetzee, pharmacist and diet pioneer – who founded The Diet Everyone Talks About – believes that it is very important to have a healthy pair of kidneys. Early kidney disease may not have any symptoms so it’s better to get tested for it and ensure tiy kidney health. You may want to ask your doctor about kidney health during your next medical check up. Below her shares some hints and tips that will help keep your kidneys functioning properly.

  • Eat Healthy Food:

This will benefit the kidneys and entire body. Foods such as vegetables and fruits are always a good choice. Also eating foods made form whole grains such as oats, brown rice and whole wheat bread everyday, cutting down on salt by substituting it with a mixture of herbs and spices.  Instead of frying chicken, fish and meat, grilling or baking it are smarter choices.

  • Hydrate For Better Kidney Health

Water is essential for the functioning of your kidneys. If you do not get enough fluid/water, your kidneys will start picking and choosing which parts of your body needs the fluid the most and those organs left to last will suffer damage. If your urine is getting darker, it is a sign that you’re not getting enough fluid. Worried about your kidneys smelling like urine?

  • Manage Your Blood Pressure

High blood pressure may have no symptoms but is can increase your risk of kidney failure. Your doctor can prescribe medication that will reduce your blood pressure by eating healthy and exercising regularly.

  • Quit Smoking

Smoking has a negative effect on almost every aspect of your health, so whether you have unhealthy kidneys or not, this should become a priority. Smoking affects the blood flow to your organs, including your kidneys and can make kidney disease worse. If you are on medication to manage your blood pressure, smoking can also affect those medications.

  • Aim For A Healthy Weight

Try to be active for 30 minutes or more per day. Being overweight raises your blood pressure, which is bad for your kidneys. Exercising is a good idea because like healthy eating habits, regular physical activity can assist you with keeping your kidneys functioning properly.

Here is a delicious vegetable bake recipe from The Diet Everyone Talks About that you can try out. Veggies are great for kidney health and this is mainly a vegetable dish.

Vegetable Bake

Portions: 6

Prep time: 60 minutes

CHD: 3.6 g per portion

kJ: 370 kJ


  • 1 large onion, chopped
  • 200g green beans, chopped
  • 200g baby marrows, chopped
  • 5g carrots, peeled and chopped
  • 1 medium potato, peeled and chopped
  • 250 ml creamed cottage cheese
  • 1 ring feta cheese
  • 4 eggs, beaten


1. Preheat oven to 180 degrees Celsius.

2. Cook all the vegetables till just tender.

3. Cool slightly and drain thoroughly.

4. Mix all ingredients together.

5. Pour into greased baking dish.

6. Bake at 180 degrees Celsius for 40-50 minutes till set.

7. A little extra finely grated cheese with paprika or parsley can be served on top of the dish.