Kidney disease is becoming increasingly common in Malaysia, with 1 in 10 Malaysians estimated to have some form of kidney problem. Many cases are linked to long-term dietary habits and lifestyle choices. Understanding how the kidneys work—and how our food affects them—is the first step towards protecting this vital organ.
The human body has two kidneys, each responsible for filtering metabolic waste such as urea from the blood. They also help recycle beneficial substances like glucose, amino acids, water, and electrolytes. On average, our kidneys filter about 1 litre of blood every hour, keeping the internal environment stable.
The kidneys also regulate:
Blood pressure, through the renin–angiotensin system
Calcium absorption, through calcitriol
Fluid and electrolyte balance, through aldosterone
Because of this close relationship, issues such as high blood pressure, high cholesterol, and arteriosclerosis can gradually damage the kidneys.
Doctors commonly use the glomerular filtration rate (GFR) to assess kidney health.
Normal GFR: ≥ 90 ml/min
Lower GFR: Indicates declining kidney function
Kidney failure can be chronic or acute. In Malaysia, unregulated supplements have been reported as one of the causes of acute kidney injury.
Two other important indicators include:
Protein–Creatinine Ratio (PCR): < 15 mg/mmol
Albumin–Creatinine Ratio (ACR): < 2.5 mg/mmol (men), < 3.5 mg/mmol (women)
The presence of protein (proteinuria) or blood (haematuria) in the urine often signals early kidney injury.
If your kidney function is normal (GFR ≥ 90), you can protect your kidneys by:
Staying well-hydrated
Eating more fruits and vegetables
Maintaining a healthy body weight
Controlling blood sugar, blood pressure, and cholesterol
Avoiding smoking and alcohol
Since dialysis is costly, early prevention is the most effective strategy.
If you have diabetes, hypertension, a family history of kidney disease, persistent fatigue, or appetite loss, it’s advisable to test your kidney function once a year, especially after age 65.
For patients with kidney impairment, the following evidence-based strategies help slow progression:
There is insufficient evidence that prescribed medications worsen kidney disease. Always ask your doctor before discontinuing any treatment.
Uncontrolled hypertension accelerates kidney damage.
Stable glucose levels are essential for diabetic kidney disease.
Aim for 0.6–0.8 g protein per kg body weight.
Risk of kidney deterioration over 3 years:
1 g/day: 7.7%
2–4 g/day: 22.9%
8 g/day: 64.9%
High-potassium foods include bananas, beans, spinach, durian, cocoa products, coconut water, and stink beans.
To reduce potassium in vegetables: cut them small and soak in warm water.
Avoid or reduce:
Processed foods
Canned foods
Chocolate
Dairy products
Excessive meat
Keep sodium below 2400 mg/day (about 1 teaspoon of salt).
Regular physical activity and weight management help slow kidney deterioration.
Kidney stones form when waste products crystallize due to insufficient water intake. Large stones may require surgery. To reduce the risk:
Drink enough water
Reduce meat; increase plant-based protein
Get vitamins and minerals naturally from whole foods
Limit salt intake
Kidney stones significantly increase the risk of kidney failure.
Protecting your kidneys is not complicated. A balanced diet, adequate hydration, 3–4 servings of vegetables and 2 servings of fruits daily, plus long-term lifestyle discipline, can dramatically reduce your risk. Kidney health is a lifelong investment—start today, and your body will thank you for years to come.
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Posted by INGRELICIOUS NUTRITION CONSULTANCY on 2 Dec 25
Malaysia