These 7 Daily Habits Can Help Lower Your Creatinine Levels | Improve Kidney Health

High creatinine level indicates kidney disease, and keeping it low can help you avoid the pain and costly treatments associated with advanced kidney issues, such as dialysis.

Try these 7 simple habits to lower your creatinine level, and maintain healthy kidneys.

Before we dive in, please note, all the information in this video is created by real people, thoroughly fact-checked, unbiased, and reviewed by qualified professionals.

TRANSCRIPT

7 habits that can help lower your creatinine levels

7. Avoid over-the-counter anti-inflammatories

People with pain, cold, flu, and fever symptoms often take over-the-counter (OTC) non-steroidal anti-inflammatory drugs (NSAIDs) (1, 2), which include ibuprofen (Advil, Motrin), naproxen, and aspirin (3). Medications containing NSAIDs can be damaging to people with kidney disease (4). In other words, when the kidneys aren’t functioning properly, they may rely on chemicals called prostaglandins to help keep the blood vessels open and improve blood flow. One of the results of NSAIDs is the blocking of the production of prostaglandins in the kidney, thereby preventing the needed vasodilation and necessary blood flow (4, 5).

A 2021 study published in the journal Healthcare (Basel) examined how 18 months of low-dose aspirin use affected patients with severe kidney disease who were not on dialysis. Out of 12,000 patients, the 3,000 who took aspirin had a 15 percent higher risk of starting dialysis (6). Low-dose aspirin is often prescribed to prevent cardiovascular disease in patients with kidney disease, but it may also worsen outcomes for those with severe kidney disease.

Furthermore, having caffeine along with NSAIDs may increase the risk of kidney damage. Caffeine raises blood pressure, causes renal vasoconstriction, and increases urination and dehydration, which may further decrease blood flow. If you do take NSAIDs, make sure to drink plenty of water, or even better, avoid them if you have chronic kidney disease (CKD) (4).

If you have CKD, you may be wondering what medications are safe to use to treat your pain. In early kidney disease stages, taking NSAIDs for a few days may be low risk (4).

However, your kidney specialist should supervise your longer-term treatment. Taking NSAIDs at higher doses increases the risk of electrolyte imbalances, high blood pressure, and worsening kidney damage in people with advanced kidney disease. NSAID treatment should be personalized based on the severity of your kidney disease, overall health, the medications you are taking, and your age (4).

Ask your doctor for advice about taking OTC NSAIDs to learn about their safety and any alternatives you may use (7). Before taking OTC medications, check each product’s label for its contents or warnings (7).

6. Eat more fiber

Increasing fiber in your diet may significantly prevent chronic diseases that cause kidney damage (8). One of fiber’s many benefits includes lowering the amount of creatinine in the body. That’s because consuming dietary fiber helps feed gut bacteria that help break down creatinine and reduce inflammation (8). Fiber also helps prevent constipation and balance cholesterol, blood sugar, and blood pressure (9).

A 2022 meta-analysis published in the journal Nature reviewed the impact of fiber intake on kidney damage, showing mixed results. The variability may lie in the difficulty of studying individual nutrients (8).

One study of over 3,500 patients showed no effect of dietary fiber intake on creatinine levels (10). However, another study showed fiber’s positive impact on disease prevention and inflammation reduction, which also helps decrease the rates of kidney disease (11).

Another study found that individuals with kidney disease who reduce their consumption of a Western diet while adopting a plant-based diet have higher survival rates (12, 13).

The Dietary Guidelines for Americans (DGA) recommend that most adults consume 28 grams of fiber daily. Fiber is present in all plant food sources, including fruits, vegetables, whole grains, and legumes such as beans, chickpeas, and lentils. Adults should eat 3 to 5 ounces of whole grains daily and 1 to 3 cups of legumes weekly. In addition, they should include 1-½ to 2-½ cups of fruit and 2 to 4 cups of vegetables in their diet daily (14).

A dietician can provide appropriate recommendations for people who must watch their blood potassium levels, such as patients on dialysis (9). Examples of foods that contain lower potassium and higher fiber include different food categories, including legumes, vegetables (cooked broccoli, cabbage, radishes, beets, and cauliflower), and specific fruits (pears, apples, strawberries, and watermelon). However, Brazil nuts, sunflower seeds, and oats may also be beneficial (15).

To reduce more than half of the potassium in your produce, wash chopped fruits and vegetables in cold water. Chopping it will increase the exposed surface area for rinsing (9).

Western diets are typically low in fiber. Switching to a whole-food diet rich in plants can boost fiber intake and protect kidney health.

5. Limit salt intake

Your doctor has probably asked about your salt intake because eating too much salt may lead to high creatinine levels (16). While sodium, an element of salt, is necessary for healthy bodily functions, most Americans consume excessive amounts (14). Most of the sodium in the American diet comes from processed foods and restaurant meals, rather than natural sources or salt added to home-cooked meals (14).

According to a 2020 study published in the International Journal of Molecular Sciences, people in early to severe stages of CKD can benefit from a low-sodium diet (17). In the early stages, the diet lowered proteinuria (protein in urine) and intensified the effectiveness of blood pressure medications. In the later stages, with reduced kidney function, the salt-restricted diet helped prevent fluid overload (18) and reduced the quantity of dialysis sessions needed (19).

Excess salt increases the body’s fluid and blood pressure (20). The high pressure and excess fluid within the kidneys cause its blood vessels to narrow. The force of blood flow on narrowed vessels damages them (20) and limits the blood flowing through the filtration system.

Waste, including creatinine, may build up in the body due to inadequate filtration, causing creatinine levels to rise over time (21). Limiting salt intake is vital for people who are on dialysis to prevent high blood pressure and heart enlargement. The reason for this is that dialysis machines may not fully balance excess salt in the body (17).

Following a low-sodium diet may lead to better management and outcomes for people with kidney disease. For individuals aged 14 and older without health concerns, the DGA recommends limiting sodium intake to 2,300 milligrams per day (14), which equals one teaspoon of table salt (22). Patients with kidney disease should eat less than 1,500 milligrams daily or just under three-quarters of a teaspoon of table salt (23).

A diet consisting mainly of whole foods will typically reduce your overall salt intake (24). Foods high in sodium tend to be processed, packaged, canned, or cooked in restaurants.

Create a habit of eating low-sodium whole foods and reading food labels. Avoid packaged foods with more than 400 mg of salt per serving (which can be challenging). Also, use less salt when seasoning your food, and remember that sea salt and regular salt have equal sodium content. Lastly, try using herbs and spices to flavor your meals instead of salt (25).

4. Exercise regularly but avoid overexertion

People with kidney disease typically have low levels of physical activity. However, a regular exercise program has been shown to improve creatinine levels and GFR (26). Exercise supports kidney function by reducing inflammation and slowing tissue damage caused by waste product buildup. Besides that, it may also help increase blood flow to the kidneys’ small blood vessels and tubules (26).

Many studies show the benefits of appropriate exercise in patients with kidney disease. A study published in 2022 reviewed previous research to determine exercise guidelines for individuals with kidney disease (26). The researchers found that people who regularly did safe aerobic and strength training over six months achieved the most benefits and improvement.

An exercise training program should be tailored to your fitness level, considering your breathing, heart rate, and sweating response (27). It’s best to start your exercise routine with a low-intensity activity. This can include walking, swimming, or lifting light weights with many repetitions (28).

Once your body becomes comfortable with the activity, you can slowly increase it by varying the frequency, length, and intensity of your exercise (26). Gradually, you might even work your way up to high-intensity exercises like running, mountain biking, vigorous dancing, or strength training with heavier weights (27). Try breaking up your exercise sessions throughout the week to achieve the best results (28).

Make sure you stay hydrated and prevent yourself from overheating, especially in hot environments. This can help prevent overexertion (28), which could lead to kidney complications (26). Also, patients with kidney disease, diabetes, or heart disease should let their bodies adjust to exercise before adding intensity (27, 28). If you experience lightheadedness, chest tightness, pain, or can’t catch your breath while exercising, stop your activity immediately and consult your health practitioner before resuming (28).

Adding regular exercise to your treatment plan can keep you healthy and help manage your chronic kidney disease (CKD).

3. Stop smoking

The effects of smoking on kidney health are well known (29). Kidney disease worsens faster in people who smoke and have a GFR of less than 45 mL/min (30). Chemicals found in cigarette smoke, such as nicotine, can narrow the kidneys’ tiny blood vessels (29).

In addition, smoking long-term can eventually cause conditions such as atherosclerosis and renal artery stenosis. These conditions result in a hardening of the blood vessel walls due to fatty deposits called plaques, which reduce blood flow to the kidneys, raise blood pressure, and damage the kidney’s filtration system (31).

The Journal of Multidisciplinary Healthcare published a small-scale study in 2022 that examined the effects of smoking on people who were otherwise healthy. The findings revealed that increased smoking was linked to higher creatinine levels (29).

The good news is that quitting smoking may lower your creatinine levels. The longer you refrain from smoking, the lower your risk for further kidney damage (30). However, smoking can be a difficult habit to stop (32).

Luckily, there are many tools out there to help you quit smoking. Ask your doctor for resources, such as counseling, medications, or nicotine gum. Gather support from loved ones and pick a quit date. Be prepared for challenges. Changing habits like going to smoke-free places or spending time with friends who don’t smoke may make quitting easier. You might need to find ways to cope with difficult emotions like using relaxation methods such as deep breathing and meditation (32).

2. Get high-quality sleep

People with CKD commonly have sleep disturbances. Common reasons include uncomfortable nighttime leg twitching, called restless leg syndrome (33), mental health conditions, sleep apnea, and medication side effects (34).

Additionally, people with severe CKD may have problems sleeping due to a buildup of toxins and chemical imbalances caused by poor kidney function. Patients undergoing regular dialysis may sleep during sessions, which causes an imbalanced sleep-wake cycle (35, 36).

Getting regular high-quality sleep lasting between 6 and 8 hours can lower creatinine levels and prevent the progress of kidney damage. High-quality sleep is associated with fewer sleep disturbances like difficulty falling asleep or staying asleep.

While the mechanism is not fully understood, appropriate sleep reduces risk factors for kidney disease, such as diabetes, obesity, and high blood pressure. It can also trigger the body’s fight-or-flight response and inflammation, causing damage to the kidney’s filtration system (37).

Getting good quality sleep may also be preventive. A 2019 study in the Journal of Clinical Sleep Medicine found that, over an 8-year period, people with sleep disturbances or poor quality of sleep, those who slept less than 4 hours, or those who took sleep aid medication had an increased risk of developing chronic kidney disease (37). By focusing on sleep quality and quantity, people may be able to prevent worsening kidney damage.

Early recognition of poor-quality sleep is essential and should be addressed to prevent worsening kidney function. Treatments include taking medications to prevent or decrease restless legs, using cognitive behavioral therapy to help with falling or staying asleep, and removing enough fluid during dialysis to improve sleep apnea (38).

Read more: Why Is My Sleep So Bad: Symptoms, Causes, Remedies and More

1. Eat more plants

Following a mostly plant-based diet will also help you improve your kidney function and lower your creatinine levels. These are safe for people with CKD and additionally improve GFR and delay the need for dialysis (38).

Eating primarily plant-based foods also provides better management of unhealthy cholesterol, weight, blood sugar, and blood pressure levels (38). These benefits prevent or reduce kidney complications associated with cardiovascular disease, high blood pressure, and diabetes.

The American Journal of Kidney Diseases published a study in 2023 that assessed the effects of following a plant-based diet over 5 years in people with different stages of CKD. In fact, the researchers found that people who consumed more meat and processed foods like white flour and rice, and sugary foods and drinks, had lower life expectancy and worse CKD outcomes. Consuming more plants and less meat and processed foods is beneficial for those with kidney disease, even more so when the disease is in its early stages (39).

When you develop a habit of eating a whole-food, plant-based diet, you eat mostly fruits, vegetables, and whole grains suitable for people with CKD. You’ll also eat legumes, seeds, nuts, herbs, and spices. Lastly, you’ll avoid or limit the consumption of meat, dairy, and processed food (40).

Including more plants in your diet increases your antioxidant levels, which reduce kidney tissue damage, and phytates, which lower blood phosphorus levels. Phosphorus, usually found in dairy products, is harmful to the bones and blood vessels in people with CKD (38).

Eating less meat reduces the amount of protein in the blood, which results in lower acid levels (38).

When acid levels are too high, known as metabolic acidosis, the kidneys have to work harder to maintain the right acid-base balance. Metabolic acidosis leads to the kidney’s filtration system damage, inflammation, muscle wasting, and bone breakdown (41).

By avoiding processed foods, you can limit the harmful effects of high salt, sugar, unhealthy oil, and artificial food additives (38).

In this section, we discussed key habit changes you can make to help lower your creatinine levels: exercising regularly and preventing overexertion, eating more fiber and a plant-rich diet, and limiting salt intake. Others include avoiding over-the-counter anti-inflammatories, improving sleep, and stopping smoking. Next, we will discuss when to see a specialist, additional testing that may be needed, and treatment options.

Getting to the diagnosis

When muscle cells break down, a protein byproduct called creatinine circulates in the bloodstream (42). The kidneys eventually filter out creatinine from the blood, which then leaves the body through urine.

Creatinine testing assesses kidney function by measuring levels in both urine and blood (42). Doctors monitor creatinine to identify kidney damage early or worsening of existing damage. Increasing levels may indicate a slowing kidney filtration rate, known as the glomerular filtration rate (GFR) (43).

There are many reasons for high creatinine levels (43). Some aren’t the result of kidney damage. These may include muscle breakdown from high-intensity exercise or muscle wasting. Other potential causes include pregnancy, poor hydration, dietary protein in cooked meats, and bodybuilding supplements. Kidney-related factors leading to increased creatinine levels might be infections, certain medications, or blockages caused by kidney stones, tumors, or injuries that can obstruct urine flow (43, 44, 45). Health conditions, such as diabetes, elevated blood pressure, congestive heart failure, and excess weight, also increase your risk for kidney damage (42, 46, 47, 48).

If you have high creatinine levels, treating the underlying cause as soon as possible may stop or slow down kidney damage (49). You may need to see a nephrologist — a medical doctor specializing in kidney or kidney-related conditions (50). Involving a nephrologist in your care can also be helpful if you have conditions like high blood pressure or diabetes, which can cause kidney damage (50).

After learning about your medical history and performing a physical exam, your nephrologist will order lab tests to help determine the cause of your high creatinine (50). These tests may include blood sampling to check your blood cell count, blood urea nitrogen (BUN), GFR, or cystatin C (51, 52).

They will also want to check urine tests, such as a urinalysis, protein-to-creatinine ratio, albumin-to-creatinine ratio, or creatinine clearance (49, 53). Sometimes, saliva sampling can be helpful for genetic testing to rule out any genetic-linked disorder that may impact your kidneys (52).

Imaging studies help visualize the kidneys (52). These tests may include ultrasound, X-rays, computed tomography (CT), and magnetic resonance imaging (MRI) (50, 52). Your doctor might request a biopsy, in which they obtain a sample of kidney tissue to diagnose a suspected or unknown condition (52).

Treatment

Once the cause of your high creatinine is determined, various treatment options may be available. For people with high blood pressure, diabetes, or heart failure, managing these conditions can help preserve kidney function.

Lifestyle changes that may be beneficial include taking medications, adding or excluding types of foods, improving sleep, lowering stress levels, exercising, and managing weight (54).

Rates of CKD are steadily climbing and may be preventable with daily habit changes (55). According to a 2023 review published in Kidney Medicine, lifestyle changes may affect creatinine levels and directly or indirectly affect kidney health (56). Several conclusions from the meta-analysis were:

• Exercise made the most significant impact on improving creatinine levels.
• Dietary interventions helped control blood pressure and reduce protein leakage into the urine.
• The combination of weight loss plus blood pressure management may positively impact kidney health.
• There was an overall improvement in quality of life (56).
• People who make positive changes may have better kidney health outcomes, although it remains unclear which lifestyle changes and their combinations lead to the best results.

CKD is usually not reversible in later stages (57). Depending on the severity of CKD, some people may need long-term dialysis. A dialysis machine filters waste and excess fluid from the blood, replicating what your kidneys would normally do (58). This can be done at home through peritoneal dialysis nightly or in a clinic a few times a week with hemodialysis. Patients on long-term dialysis might be considered for a kidney transplant (59).

Monitoring your health status is essential (59). Treating health conditions related to kidney damage, such as high blood pressure, low red blood cells, and diabetes, helps prevent complications in other parts of your body.

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