How to reverse or slow chronic kidney disease naturally

Listen, I need you to hear me on this. Kidney disease isn’t some far off thing that happens to other people. It’s real, it’s creeping up on too many of us and it isn’t playing fair.

But here’s what most folks don’t realize, it doesn’t have to be inevitable and you’re not powerless! This isn’t a death sentence. You can take control, but you have to start now. And I mean now.

I’ve seen what kidney disease dose to families. I’ve watched loved ones struggle, not realizing the small changes they could have made years earlier to stop the progressive damage. That’s why we’re having this conversation.

That’s why I decided to talk about this.

Not to scare you, but to wake you up, because in most cases, no one’s going to care more about your health than you do.

The truth about CKD that no one talks about

Chronic kidney disease (CKD) doesn’t just show up one day out of the blue. It’s been in the background, creeping in with every soda, every extra serving of processed food, every day spent sitting instead of moving. And for a lot of us, especially in communities of color, it’s coming straight for us because of a system that hasn’t given us the tools to fight back.

But that ends today.

If you’ve been diagnosed with CKD or you’re at risk, I want you to know something; you’re body is always conversing with you. When you give it the right foods. movement, attention, and care, it responds. It wants to heal. So let’s get into what that looks like.

Step 1: Flip the script on your diet

First things first, food is medicine or it’s poison. There’s no in-between.

Your kidneys don’t stand a chance if they’re drowning in processed foods, too much sodium, and sugar-packed drinks. It’s time to clear the junk and fuel your body with what it actually needs.

• Hydration is key. Water is your kidney’s best friend. Aim for clean, filtered water – at least half your body weight in ounces per day.
• Cut the salt. And don’t just think about the shaker. It’s bigger than that, think processed foods, fast food, and some canned food. All salt bombs. Swap in herbs and spices to flavor your meals instead.
• Ditch the sugar. Sugar is like lighter fluid on the fire of kidney disease. It spikes inflammation, wrecks blood glucose, and keeps the kidneys working overtime. Not what we want. Time to let it go!
• Power up with plants. Leafy greens, berries, garlic, onions, cauliflower and more are packed with kidney-loving nutrients that help repair damage.
• Get strategic with protein. Too much protein, especially from red meat can stress your kidneys. Focus on plant-based sources like beans, lentils, and nuts, along with moderate amounts of fish and poultry.

What to eat more of

What to cut back on

Step 2: Move like your life depends on it

You don’t need a gym membership to make a difference, but if you have it … make use of it routinely. If you’re like me and don’t have a membership to a gym, just get up and move.

Why is this important?

Your kidneys need blood flow and movement helps clear toxins more efficiently. Walk after meals, stretch when you wake up, do some squats while cooking or brushing your teeth. The key is to move and get creative with it.

Now, let’s talk about stress for a second. When you’re constantly in fight or flight mode, your BP spikes and if you weren’t aware, high blood pressure is one of the fastest and most effective ways to wreck your kidneys. So, deep breaths, daily walks, meditation,,, whatever it takes to bring your stress down.

Physical activity and stress management directly impact your kidney heath.

🏃‍♂️ Gentle Exercise – Walking, yoga, or resistance training improves circulation and kidney function.
🧘 Mind-Body Practices – Meditation, deep breathing, and acupuncture reduce stress hormones that harm the kidneys.
😴 Prioritize Sleep – Poor sleep increases inflammation and worsens kidney function over time.

Step 3: Check what you’re putting in your body

If you are on medication for high blood pressure or diabetes, take a good look at your routine and habits. Are you managing it or are you letting it manage you?

Partner with a provider who actually listens to you and explores alternatives where possible, such as lifestyle changes that could reduce your need for meds over time. Let’s not forget about hidden kidney killers like NSAIDS (ibuprofen, Motrin, naproxen, Aleve). Overuse can silently damage your kidneys. Use with caution.

Step 4: Get ahead of the game, regular testing is Key

One of the biggest problems with CKD is, that most people don’t even know they have it until their kidneys are already in trouble. By the time you feel the symptoms, it’s often late in the game.

However, regular blood and urine tests can catch it early and monitor disease progression. Ask your provider for a kidney function test, more so if you have high blood pressure, diabetes, or a family history of either. Never assume that if they don’t bring up the results, your kidneys are normal. Ask for them and ask for an explanation.

Your health is in your hands

Here’s the real talk, reversing or slowing CKD naturally is possible with consistent lifestyle changes. The healthcare system isn’t designed to prevent disease, rather it has a reactive stance and centers around managing symptoms and disease. But you have the power to take control; the earlier you take action, the better your chances of preserving kidney function.

Every bite you eat, every step you take, every choice you make is either moving you closer to health or closer to disease.

What’s next? In the final article if this series we’re diving deeper. I’ll be going over functional medicine strategies for kidney health that conventional doctors often don’t discuss or even know about. You don’t want to miss it.