Creatinine is a waste product from the digestion of protein from food and muscle breakdown. Since it’s a waste, the kidneys filter it out of our blood and excrete it via urine. In a way, it is an important marker to check how efficiently our kidneys are working.
Higher creatinine levels could be linked to kidney ailments such as CKD (chronic kidney disease). However, higher creatinine levels don’t simply mean your kidneys are failing. It can also be due to dehydration, intense exercise, muscle injury, excess protein consumption, and certain medications.
However, kidney diseases are on the rise. It’s crucial to maintain creatinine levels, as higher levels can also put a load on the kidneys.
Let’s understand lifestyle changes to maintain creatinine levels naturally.
1) Excess protein consumption:
Protein is important to various bodily functions, including building and repairing muscles, boosting the immune system, etc. However, creatinine is a waste product directly linked with protein intake. It is wiser to reduce protein consumption to manage creatinine levels and reduce the load on the kidneys.
- For non-vegetarians: Stop eating red meat. You can swap red meat for white meat, which has less creatine than red meat. Reducing portion sizes will also help.
- For vegetarians: There are no plant-based foods rich in creatine, but our body can synthesise creatine from protein-rich foods like lentils, nuts, dairy, especially cheese and paneer, etc. Consuming such food products in moderation is advisable to lower creatinine levels.
2) Diet:
Eating a clean and healthy diet is crucial for improving kidney health. And remember, managing creatinine requires some effort.
- Consume a varied diet containing green vegetables, leafy greens, fruits, whole grains, etc.
- Drink water in moderation.
- Consume caffeine in moderation.
- Stop or reduce highly processed salty/sweet food, eg, junk food, packaged food, sauces/condiments, bread, desserts, fizzy drinks (soda), etc.
3) Superfoods:
Few spices are known to improve kidney health and lower creatinine levels. Consuming such spices in moderation should help.
- Cinnamon: Its kidney-friendly properties will help lower creatinine levels. Try adding it to foods or sprinkling it on drinks to reap the benefits.
- Turmeric: Curcumin has anti-inflammatory properties, which will help in chronic kidney ailments by reducing inflammation.
- Stinging nettle tea/ nettle leaf tea: It is a powerful kidney tonic. Consuming 1-2 cups daily will help.
- Ginger and garlic: Both will help lower blood pressure, which is helpful for the kidneys.
4) Exercise:
Creatinine is a waste product generated from the breakdown of muscles. One should refrain from overdoing intense exercises. Yoga, swimming, and walking/jogging will help.
5) Other factors to improve the health of the kidneys:
- Stop smoking
- Consume alcohol in moderation
- Maintain a healthy weight
- Keep diabetes and high blood pressure in control
- Reduce stress
- Regular check-ups
- Avoid consuming over-the-counter medications without consulting a doctor or a healthcare professional.
We, especially vegetarians, are constantly trolled for our protein consumption. We keep hearing how we don’t get enough protein from our diet. This might lead people to consume protein supplements (creatine supplements, protein powders) to increase their protein intake.
But it is important to remember that “too much of a good thing is not necessarily good.” Follow a healthy routine to avoid unwarranted trouble.