What is GFR?
GFR stands for glomerular filtration rate. It is a test used to check how well your kidneys are filtering waste from your blood. Your GFR number tells your doctor how much kidney function you have. A GFR of 60 or higher is in the normal range. A GFR below 60 may mean your kidneys are not working properly.
Why is GFR important?
Your GFR is important because it tells you how well your kidneys are filtering waste from your blood. If your GFR starts to decrease, it may be a sign of early kidney disease. The lower your GFR, the more advanced your kidney disease. Knowing your GFR can help your doctor determine the best treatment for you.
What causes low GFR?
There are a few different causes of a decreased GFR:
- Kidney disease – Conditions like chronic kidney disease and acute kidney injury can damage the kidneys and lower GFR.
- Dehydration – Not drinking enough fluids can cause a temporary drop in GFR.
- Blocked urine flow – Conditions like kidney stones, an enlarged prostate, or tumors can obstruct urine flow and lower GFR.
- Blood pressure medications – Some blood pressure medications like ACE inhibitors can decrease GFR.
- Aging – As we get older, our GFR naturally decreases slightly each year after age 40.
How to increase GFR naturally
Here are some tips to help increase your GFR naturally:
1. Stay hydrated
Drinking enough fluids is crucial for kidney health. Dehydration is a common cause of acute kidney injury, which can drastically lower GFR. Aim for about 8 cups or 2 liters of fluids per day. Water is best. Avoid fluids like coffee, soda, and alcohol which can dehydrate you.
2. Follow a kidney-friendly diet
Eating foods that are easy on your kidneys can help preserve kidney function. Limit sodium, processed foods, sugar, and saturated fats. Eat more fruits, vegetables, whole grains, lean protein, and healthy fats like olive oil.
3. Exercise regularly
Regular exercise helps lower blood pressure and cholesterol, two risk factors for kidney disease. Aim for at least 30 minutes per day, 5 days per week. Check with your doctor before starting a new exercise routine.
4. Achieve a healthy weight
Carrying extra pounds puts strain on your kidneys and can lead to obesity-related kidney damage. If you are overweight, losing even 5-10% of your body weight can dramatically improve kidney function.
5. Monitor your blood pressure
Uncontrolled high blood pressure is one of the biggest risk factors for kidney disease. Have your blood pressure checked regularly and work to keep it below 130/80, or as low as your doctor recommends.
6. Control blood sugar
High blood sugar from diabetes causes damage to the small blood vessels in the kidneys, lowering GFR. If you have diabetes, maintaining tight control of your blood sugars can prevent or slow this type of kidney damage.
7. Don’t smoke
Smoking worsens kidney damage and lowers GFR. Quitting smoking can help preserve kidney function.
8. Avoid NSAIDs
Overuse of common pain relievers like ibuprofen (Advil, Motrin) and naproxen (Aleve) can harm the kidneys. Use the lowest effective dose possible and avoid long-term daily use if you can.
9. Treat urinary tract infections (UTIs)
Bacteria from a UTI can cause kidney inflammation and scarring, lowering GFR. See a doctor for any UTI symptoms like burning urination. Prompt antibiotic treatment can prevent kidney damage.
10. Manage chronic conditions
Health issues like high blood pressure, diabetes, and autoimmune disorders increase the risk of kidney disease. Work with your doctor to manage these conditions to preserve kidney function.
When to see a doctor
Consult your doctor if you notice any of the following signs of decreased kidney function:
- Fatigue, lack of energy
- Poor appetite or metallic taste in mouth
- Trouble concentrating
- Foamy or dark urine
- Swelling in hands and feet
- Trouble sleeping
- Muscle cramping
- Puffiness around eyes
Your doctor can check your GFR and help determine if your kidneys are healthy or if you have chronic kidney disease. If your kidney function is decreased, early treatment can help prevent further damage.
Supplements to increase GFR
Certain natural supplements may also help support kidney health and potentially increase GFR. Always check with your doctor before starting any new supplements, especially if you have kidney disease. Some supplements that may be beneficial include:
1. Turmeric
The spice turmeric contains curcumin, which has antioxidant and anti-inflammatory benefits. Studies show it may protect the kidneys from injury and help increase GFR. Take 400-600 mg per day.
2. Fish oil
Omega-3 fatty acids found in fish oil reduce inflammation and help lower blood pressure and cholesterol. For kidney benefits, take 2-4 grams of fish oil daily.
3. Coenzyme Q10
CoQ10 is an antioxidant that may help preserve kidney function. Take 90-200 mg per day. Check with your doctor first as CoQ10 can interact with blood pressure medications.
4. Vitamin D
Many people with kidney disease are deficient in vitamin D. Supplementing with vitamin D may help slow the progression of kidney disease. The recommended dose is often 50,000 IU weekly or monthly.
5. Vitamin E
Vitamin E is an antioxidant that helps reduce inflammation and kidney cell damage. Take 400 IU daily with food to minimize side effects. Check with your doctor before supplementing.
6. Vitamin C
Some research shows vitamin C may help protect the kidneys and slow the progression of chronic kidney disease. The recommended dose is 500-1000 mg per day.
7. Bicarbonate supplements
People with chronic kidney disease are often acidic. Bicarbonate supplements like sodium bicarbonate help neutralize acid and preserve kidney function. Check with your doctor for the right dose for you.
8. N-acetylcysteine (NAC)
The antioxidant NAC may protect the kidneys from toxins and drugs that can cause kidney damage. Take 600-1,200 mg daily in divided doses.
Conclusion
Decreasing GFR is a concerning sign that indicates kidney damage or poor kidney function. Thankfully, making healthy lifestyle changes and taking certain supplements can help support your kidneys and potentially increase GFR naturally. Work closely with your doctor to monitor your kidney health and take steps to preserve and improve kidney function. With proper treatment, many people are able to slow or stop the progression of kidney disease.