Creatinine is waste product of the body. Its saturation can create kidney health issues. One can lower creatinine levels by using some natural methods and diet changes.
Creatinine is biochemical waste of muscle breakdown that is eliminated through the kidneys. The continually raised levels of creatinine indicates that the kidneys may not be functioning properly. Typically, the correct range levels of creatinine in the blood flow is:
- For men - 0.6 to 1.2 mg/dL (men have slightly high levels due to their greater muscle mass)
- For women - 0.5 to 1.1 mg/dL
High levels of creatinine may lead to a toxic condition in body such as vomiting, low appetite, sleeplessness, headache, inability to concentrate, swelling in face, feet, oliguria, fatigue, etc. In this article, I will guide you about some natural ways to lower serum creatinine levels.
- Nettle leaf:
Stinging nettle or nettle leaf can help in removing metabolic wastes and endorse renal secretion due to its diuretic properties. Nettle leaf contains powerful polyphenols and vitamins A, C, D, E, K, thiamine (B1), and riboflavin (B2). It is loaded with minerals such as magnesium, chromium, calcium, cobalt, copper, iron, phosphorus, potassium, silicon, sulphur, and zinc. Nettle extract protects from alteration in the levels of blood urea nitrogen and serum creatinine nephrotoxicity. WHO has developed a monograph on Nettle leaf for its diuretic property which states that it improves urine output. Similarly, research studies by Nadia S., published in the Asian Pacific Journal of Tropical Biomedicine, concluded that Nettle has Phenolic, the antioxidant compound that can remove nephrotoxicity by enhancing excretion of toxic substances via urine. My personal choice is Nettle Leaf from BestSource Nutrition because the company harvests nettle leaf in the pristine Himalayas with good collection and processing practices.
- Replace strenuous physical activity with yoga:
Persistent forceful/vigorous workouts can lead to more rapid muscle breakdown, which may increase serum creatinine levels, and ultimately result in kidney disease. A study by ENRICO F., published in Annals of the Brazilian Academy of Sciences 2014, states that a long duration of exercise can change the function of the urinary system. In athletes, a long duration of exercise may lead to symptoms such as proteinuria, excretion of blood cells, or elevated creatinine levels. All these are commonly related to chronic kidney diseases such as glomerulonephritis and glomerulosclerosis. However, exercise offers you good health, so you should not eliminate it from your routine. For example, you can engage in light exercises such as walking or yoga.
- Creatine-containing supplements:
Athletes habitually use Creatine as an enhanced mentor supplement to raise performance because it increases the cellular vitality for muscle contractions. Serum creatinine is a by-product of creatine, so creatine supplements can increase a person’s creatinine levels, and therefore, should be avoided. According to a research paper by Adam M published in 2003, creatine movements are non-linear kinetics concerning amount and regularity. The largest depot of creatine is the skeletal muscle, but it has a limited capacity to store creatine. When these stores are saturated, the clearance volume can decrease, thus leading to complete saturation of the kidney.
Diet is a very important factor. You should not miss the right diet for lowering creatinine levels naturally. A natural diet should include fresh vegetables such as carrots, lettuce, radishes, cauliflower, cabbage, cucumbers, and turnips and fruits. As a base of the diet, the grains are consumed it should include high fibre grains such as barley, oats, and whole wheat in place of white rice or white flour. Similarly, instead of having red organ meats in the diet, include other protein-rich foods such as eggs, pulses, milk, boneless chicken, etc. in the diet. Cucumbers are specific diet options to help kidneys to produce more urine. Some fruits such as cranberries, blueberries, strawberries, etc. are rich in vitamin C. Including them in the diet can aid in increasing the kidney filtration rate, helping to eliminate more urea as well as controlling creatinine levels in the body.
- Sound sleep:
Sound sleep may decrease body functions, including metabolism. As a result, it may lower the conversion of creatine into creatinine and allow extra creatinine in the blood to filter out before extra toxins can build up. The ideal hours for sleep are six to nine hours/night. Likewise, sleep deprivation raises stress levels of the body and forces all body parts to work harder to complete normal tasks. As a result, the kidneys may be stressed as well. For sound sleep, include Chamomile Tea in your bedtime diet routine, as chamomile is also helpful in lowering stress and creatinine levels. According to a study by Najla O. A., published in Journal of Health Sciences 2012, chamomile extract treatment significantly inhibited the increase of urea, creatinine, when using 100mg/kg/BW of chamomile extract. This treatment can maintain or lower the levels of urea and creatinine.