In Episode 211 of the Fit Mother Project Podcast, I continue the Blind Spots series with an organ most women never think about until something goes wrong:
… The kidneys.
I start with one question. “When did your doctor last test your urine for protein?”
For most women the answer is never, or not in years. Yet this cheap, simple test gives the earliest warning of kidney damage, and it gets missed all the time.
I explain why your kidneys do far more than make urine.
They help control your blood pressure, tell your body to make red blood cells, activate vitamin D and keep your electrolytes in balance.
I cover the lab markers to ask for at your next physical, including why women who lift weights or take creatine should ask about cystatin C.
I also clear up common myths about protein and creatine and look at the link between your kidneys and your adrenal glands.
I finish with a simple, food-first plan to protect your kidneys for decades to come.
More than 1 in 7 adults have chronic kidney disease, and as many as 9 in 10 of them don’t know it.
If you’ve been blaming fatigue, poor sleep, swollen ankles or waking up at night to pee on age and stress, this episode will help you look a little deeper.
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Fit Mother Project Key Takeaways:
- Your kidneys run more than you think. They filter 150–180 liters of blood plasma a day. They also help regulate blood pressure, red blood cell production, active vitamin D and your electrolyte and pH balance.
- Kidney decline is silent. More than 1 in 7 adults have chronic kidney disease, and up to 90% don’t know it. Early signs like fatigue, poor sleep, swollen ankles, itchy skin and foamy urine are often blamed on age or stress.
- Ask for a urine albumin-to-creatinine ratio (UACR). It’s a cheap spot urine test that catches early kidney damage, but it’s rarely ordered, especially for people with high blood pressure.
- If you lift weights or take creatine, ask about cystatin C. Creatinine-based eGFR can make your kidneys look worse on paper than they are. Cystatin C isn’t affected by muscle mass or creatine.
- Blood pressure and blood sugar are the two biggest levers. Diabetes and high blood pressure cause about 2 out of 3 new cases of kidney failure. Protecting your metabolism protects your kidneys.
- Daily NSAID use adds up. Regular ibuprofen or naproxen for chronic back or knee pain reduces blood flow to the kidneys. Look for the root cause of the pain instead of masking it.
- Higher protein doesn’t damage healthy kidneys. A 2018 meta-analysis of 28 studies found no harm to kidney function in healthy adults. If you already have kidney disease, talk to your doctor about your protein intake.
- Your adrenal glands work closely with your kidneys. Morning sunlight helps regulate cortisol. If your blood pressure won’t come down even on medication, ask about screening for primary aldosteronism.
- To prevent kidney stones, drink more water and eat fewer processed foods. Excess sodium pulls calcium into the urine. Don’t cut dietary calcium. Aim for about 1,000 mg a day from food.
- A Fit Mother–style plate protects your kidneys. Balance protein with potassium-rich produce, beans, nuts, olive oil and fish. Coffee and hibiscus tea may offer extra support.
Kidney Health for Women Over 40: (Ep. 211)
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