As women move into their late 30s and beyond, it's common to notice subtle shifts in energy, hormone balance, and overall wellness. One system that often goes unnoticed, yet plays a vital role, is the kidneys. These organs work quietly behind the scenes to filter waste, regulate blood pressure, balance fluids, and support hormone production.
Whether you're aiming to stay ahead of potential issues or simply feel more energized day-to-day, there are natural ways to support your kidneys. Below are seven research-backed tips designed specifically with women 35 and older in mind.
1. Know Why Kidney Health Deserves Your Attention
Kidney health isn't just about avoiding major illness. Your kidneys help regulate:
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Electrolytes and blood pressure
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Red blood cell production
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Vitamin D activation for bone health
After age 35, hormone shifts, especially around menopause, can increase the strain on these vital organs. Estrogen plays a protective role in kidney and cardiovascular health, and as it decreases, the kidneys may become more vulnerable.
2. Stay Consistently Hydrated (Not Just When You're Thirsty)
Water supports the kidneys’ natural detox process. For most women, 2 to 3 liters of water per day is ideal, adjusting for exercise, temperature, and activity level.
Try infusing water with lemon or herbs like mint to add variety without added sugars or caffeine.
3. Rethink Your Supplement Shelf
As we age, the body’s ability to process nutrients changes, and certain supplements can support kidney function more gently than others:
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Vitamin B6 and B12: Help reduce homocysteine, which may impact kidney function.
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Magnesium and zinc: Support overall metabolic health.
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Omega-3s: May reduce inflammation and protect blood vessels.
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Vitamin D: Helps with calcium absorption and supports renal health, especially post-menopause.
Always consult your doctor before starting new supplements, especially if you have pre-existing kidney concerns.
4. Explore Herbal Options (with Caution)
Some herbs have been traditionally used to support the urinary system:
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Chanca piedra (“stone breaker”) is used in traditional medicine to help with kidney stone prevention.
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Parsley and alfalfa are gentle diuretics that may support urinary flow.
While promising, herbal remedies aren't one-size-fits-all. Those with hormonal sensitivities or on medications should check in with a healthcare professional first.
5. Eat to Support Your Kidneys (and Your Hormones)
Diet plays a pivotal role in kidney health. Many experts recommend the DASH (Dietary Approaches to Stop Hypertension) or Mediterranean-style diets for women over 35:
| Kidney-Friendly Foods | Foods to Limit |
|---|---|
| Leafy greens, berries | Processed meats |
| Whole grains, legumes | Salty snacks |
| Nuts, fatty fish (like salmon) | Sodas & sugary drinks |
| Olive oil, avocados | Excess animal protein |
A moderate protein intake is generally beneficial, but balance is key.
6. Pay Attention to Hormones and Kidney Connection
The drop in estrogen after menopause can impact how your body processes sodium and regulates blood pressure, both of which affect kidney health. Managing stress, checking in on your thyroid function, and supporting adrenal health can all indirectly benefit your kidneys.
If you're dealing with irregular cycles, hot flashes, or fatigue, it may be worth getting hormone levels checked and discussing supportive strategies with your provider.
7. Support Your Kidneys from the Inside Out
Some people are now turning to whole-food-based nutritional options like organ supplements to support organ health. These offer concentrated nutrients in their natural forms, without synthetic additives or high doses.
A gentle, food-based kidney support option is Beef Kidney capsules, which are sourced from pasture-raised cattle and contain naturally occurring B vitamins, peptides, and coenzymes associated with kidney function.
FAQs About Kidney Health for Women Over 35
1. Why are kidney issues more common after 35?
Hormonal shifts, lifestyle stressors, and changes in blood pressure all impact kidney function over time, particularly in women.
2. Should I take supplements to support my kidneys?
Some supplements can help, but it’s best to use them as part of a larger strategy that includes diet, hydration, and medical guidance.
3. How do I know if my kidneys are healthy?
Regular checkups, blood pressure monitoring, and basic lab tests (like creatinine and eGFR) can provide insights.
4. Are herbal remedies safe?
Some are gentle and helpful, but others may interact with medications. Always check with a healthcare professional first.
5. What are the signs I may need kidney support?
Fatigue, high blood pressure, swelling, and frequent urination can be signs. But often, kidney decline has no symptoms early on.
6. Is it safe to try Beef Kidney supplements as prevention?
Yes! If you’re generally healthy and looking for a food-based way to support wellness, they can be a gentle and natural addition.
Taking care of your kidneys is one of the kindest long-term gifts you can give yourself. For women over 35, small adjustments in hydration, diet, supplements, and lifestyle can make a meaningful difference. Whether you're just starting your journey or fine-tuning your wellness plan, the path to stronger kidneys is well within reach.
