I didn’t know my kidneys were fading – until a routine check-up at 59

Four years ago, I walked into my doctor’s clinic for what I thought was a routine check-up. I felt fine, just a bit more tired than usual. I was 59 then. That’s when I was told I had high blood pressure and signs that my kidneys weren’t doing so well.

I didn’t expect it, but in hindsight, the clues were there – fatigue, soreness under my ribs, and stress from running an online business while keeping up with bills. Like many migrant workers in Australia, I was focused on building a better life. But I forgot to look after the one thing that makes everything else possible: my health.

Today, I’m on maintenance medication for my blood pressure. I still get tired, but I’ve learned to listen to my body and make changes — slowly, but steadily. And since I’m the cook at home, I’ve become more conscious of the salt I add. (Though my wife still keeps a close eye!)

If you’ve also been told your kidneys are weak — or if you’re just tired and wondering why — here are ten things I’ve learned from my doctor, from research, and from experience. I hope it helps you take care of yourself, the way we often take care of everyone else first.

1. Check Your Blood Pressure Often

High blood pressure is one of the biggest causes of kidney damage, and it doesn’t always show symptoms. I check mine morning and evening now. I aim to keep it below 130/80. If you’re on meds, take them every day — no skipping.

2. Drink Water, But Don’t Overdo It

I used to think more water was always better. But for kidneys that are already working hard, balance is key. I aim for about 6–8 glasses a day — plain water, mostly. I’ve cut back on soft drinks and coffee too.

3. Watch the Salt (Even if You Love It)

I used to add more salt when cooking — I thought it made everything taste better. But too much salt raises blood pressure and makes the kidneys work overtime. I now read labels, choose low-sodium options, and use herbs or lemon instead of extra salt. My wife appreciates it, and I feel better too.

4. Eat the Foods That Love Your Kidneys Back

Here’s what’s now in my regular meals: Apples, berries, and grapes. Cauliflower, capsicum, and cabbage. Fish, tofu, and eggs — in small portions. I limit: Processed meats, sausages, and instant noodles. Too much red meat. Packaged snacks and takeaways.

5. Control Your Sugar, Even If You’re Not Diabetic

High sugar slowly damages your kidneys too, not just your pancreas. I’ve cut down on sweets and desserts. I avoid sugary drinks, and I try to eat wholegrain bread instead of white.

6. Move Your Body, Gently But Regularly

I don’t go to the gym. But I walk — and I garden. That’s my therapy. Even 20–30 minutes a day helps. Movement improves blood flow, lowers BP, and helps me sleep better.

7. Be Careful With Over-the-Counter Painkillers

I didn’t realise how harmful some pain medicines can be. Ibuprofen and naproxen? Not for kidneys. If I need relief, I stick to paracetamol (Panadol) — but only as needed. Always check with your GP before taking anything long-term.

8. Sleep Is Medicine – Even If I’m Still Working on It

My doctor reminds me often: sleep is not a luxury, it’s healing. And I believe that. But I’ll be honest — I still struggle with going to bed early. Between work, thoughts racing, and sometimes just trying to catch up on things, I usually get about 5 to 6 hours a night.

I know it’s not enough, and I’m working on it. Some nights are better than others. I try to wind down by avoiding screens, dimming the lights, and letting myself slow down. One step at a time, right? Just like the rest of this journey.

9. Stress Less – It’s Not Easy, But It’s Necessary

Running a business while managing finances is stressful. But I’ve learned to slow down when I can. I breathe deeply. Walk outside. Listen to quiet music. Water the plants. Peace is part of healing.

10. Get Blood Tests and Urine Checks Regularly

Don’t wait for symptoms. I now ask my doctor to check: eGFR (how well my kidneys are filtering), Creatinine and urea (waste build-up), and Protein in urine (early warning sign of kidney damage). These tests give me peace of mind and catch problems early.

Final Thought: Start Now, Not Later

If there’s one thing I’ve learned, it’s this: you don’t havΩe to be perfect — just consistent. You don’t need a strict diet or expensive supplements. You just need to care enough about yourself to begin.

Our kidneys are silent workers. They don’t complain until it’s almost too late. So if you’re tired, overworked, or simply ageing — listen. Your body might be whispering what your heart already knows: you’re worth taking care of.