Feeling constantly drained, unfocused, or needing to urinate often? These persistent symptoms may not just be signs of aging or stress—they could be your kidneys signaling a need for care.
In traditional Chinese medicine (TCM), the kidneys are revered as the “root of innate vitality.” Beyond their essential roles in detoxification and metabolism, kidneys are intricately linked to reproduction, emotional stability, energy, and longevity, explains Professor Jonathan Liu, a TCM expert at a Canadian public college.
In NTDTV’s Health 1+1 program, Liu shared how modern lifestyles—marked by chronic stress, disrupted sleep, and overwork—can deplete kidney energy or kidney qi, resulting in symptoms like fatigue, insomnia, and diminished sexual function.
Liu describes this state as “kidney deficiency,” reflecting the body’s struggle to cope with prolonged stress, resembling adrenal fatigue in Western medicine.
Kidneys: Center of Physical and Mental Energy
In Western medicine, the kidneys are vital organs responsible for regulating body fluids, electrolytes, blood pressure, and the balance of calcium and phosphorus. However, in TCM, the concept of the “kidney” goes beyond its anatomical function to encompass the adrenal glands and the endocrine, nervous, and reproductive systems.According to TCM, the kidneys govern the body’s “essence (jing), qi, and water.”
- Jing: Represents reproductive power and genetic potential—essentially the body’s core energy reserve.
- Qi: Vital energy that regulates breathing and overall vitality. The kidneys function as “receiving qi,” helping the lungs draw energy into the body.
- Water: Oversees fluid metabolism, helping to prevent edema and maintain fluid balance.
Kidneys: Main Victim of Daily Stress
Liu noted that fast-paced, high-stress lifestyles often leave people vulnerable to “kidney qi deficiency” with symptoms such as mental fatigue, low libido, poor concentration, and emotional irritability.Research shows chronic stress activates the hypothalamic-pituitary-adrenal axis, leading to elevated cortisol levels. When kidney function declines, the body’s ability to metabolize cortisol is reduced, placing additional stress on the system.
The stress/kidney cycle raises mortality and complication risks, highlighted in a 2023 review published in Frontiers in Endocrinology.
Early Symptoms of Kidney Dysfunction
Kidney problems in their early stages often lack obvious indicators, but the body may still give off warning cues. Liu suggests seeking medical advice if you observe the following symptoms:1. Abnormal Urination
Under normal circumstances, a person urinates about 4 to 6 times per day, with a daily urine output of approximately 1,000 to 2,500 milliliters. A sudden and noticeable increase or decrease in the frequency or volume of urination may indicate that the kidneys are struggling to regulate fluid and electrolyte balance.If your urine appears excessively foamy and the foam lingers for a long time, this may suggest a high level of protein in the urine. Such a condition signals impaired kidney filtration that allows essential nutrients like protein to leak out.
2. Overall Fatigue and Weakness
On-going tiredness without a clear reason may stem from decreased erythropoietin production, a kidney hormone that promotes red blood cell formation, potentially causing anemia and weakness. Some may also exhibit anemia symptoms like pale lips, tongue, or eyelids.3. Edema
In children, sudden swelling around the eyes or face following a cold, sore throat, or nasal congestion may indicate kidney problems.Swelling in the lower limbs is more common in older adults and may result from the kidneys’ inability to properly eliminate excess fluid, which causes water retention in the tissues.
4. Nausea and Vomiting
As kidney function continues to decline, the body may be unable to eliminate toxins effectively. This buildup can irritate the stomach lining and disrupt digestive function. Nausea and vomiting are often signs of moderate to advanced kidney dysfunction and should be promptly evaluated by a medical professional.Healthy Kidneys Begin with Daily Habits
Kidney care is a long-term, achievable lifestyle strategy. Liu recommends eight practical tips:1. Protect Your Feet
The soles of the feet have the Kidney meridian’s starting point in TCM. One key point, Bubbling Spring (Yongquan) acupoint, is located in the depression on the front third of the sole. Regularly soaking your feet and massaging Bubbling Spring acupoint (50 to 100 times, or up to 200 if time allows) can help strengthen kidney meridian function, boost kidney energy, support detoxification, and improve sleep. It’s also essential to protect your feet from cold and damp conditions.
2. Maintain Regular Bowel Movements
Constipation allows toxins in the intestines to be absorbed into the bloodstream, harming the kidneys, which receive the second-highest blood flow after the heart. Prevent constipation by massaging the abdomen and eating high-fiber foods.3. Stay Hydrated With Water
Insufficient water intake prevents effective toxin filtration by the kidneys, increasing their burden, while excessive water can cause retention and water intoxication. Busy office workers often drink too little. Drinking 6 to 8 cups of water per day is recommended.4. Avoid Holding in Urine
Habitually holding urine can cause urine reflux, exposing the kidneys to harmful toxins.5. Eat Kidney-Friendly Foods
Avoid foods containing heavy metals. Eat walnuts to support the kidney meridian and reduce urinary albumin excretion, and leeks to protect kidney health. TCM also recommends black-colored foods—like black sesame seeds, black fungus, black rice, and black beans—as they benefit the kidneys. For instance, black sesame offers antioxidant, anti-inflammatory, and kidney-protective effects, while black fungus helps detoxify heavy metals like lead, shielding the kidneys.6. Get Quality Sleep
Good sleep supports nervous system repair, aids kidney detoxification, and maintains hormone secretion. In contrast, staying up late can damage kidney function.7. Maintain a Healthy Sex Life
Avoid unclean or unsafe sexual practices, and be cautious of excessive sexual activity, which may deplete kidney essence (jing). TCM places great importance on moderating sexual desire, as proper restraint helps preserve energy and vitality.8. Be Cautious With Medications
Certain antibiotics, painkillers, or specific Chinese herbs may be nephrotoxic and should be avoided. Always use medications under the guidance of a professional physician, and refrain from self-prescribing or preparing herbal soups.Kidney-Nourishing Recipes
The TCM philosophy holds that herb medicine and food are rooted in the same origin, underscoring the therapeutic potential of diet in nutrition and disease prevention.Liu recommends two mild yet powerful recipes designed to nourish and strengthen the kidneys.
Kidney and Brain-Boosting Cake
This snack recipe is crafted to restore kidney energy, support mental clarity, and encourage deeper sleep.Ingredients:
- 30 g walnut kernels
- 20 g biota seeds (Platycladus orientalis seeds)
- 20 g lotus seeds
- 15 g goji berries
- 10 g black sesame seeds
- 200 g corn flour
- 200 g Chinese yam powder
- A small amount of brown sugar
Eucommia and Lamb Kidney Soup
Studies suggest Eucommia ulmoides, a traditional herb derived from the bark and leaves of a tree native to China, helps prevent diabetic kidney complications, while lamb kidney supports kidney function.Instructions:
Take one pair of lamb kidneys and 15 grams of Eucommia ulmoides, add an appropriate amount of water, and simmer on low heat for one hour. Eat twice daily. A small amount of salt, cooking wine, or other seasonings can be added for flavor.
Dietary Risks to Kidney Function
Liu said that the following types of food may damage kidney function and should be avoided as much as possible:1. High-Sodium Foods
Excess salt intake increases the risk of high blood pressure, a major factor in kidney damage. It’s better to eat a lighter, lower-sodium diet and reduce consumption of pickled or preserved foods.2. High-Sugar Foods
Overconsumption of refined sugar can reduce insulin sensitivity and glucose tolerance, potentially leading to diabetes and, subsequently, kidney damage. High-sugar diets can also contribute to weight gain and obesity—both key risk factors for chronic kidney disease. It’s recommended that carbohydrates be obtained from natural, whole food sources and that refined sugars be minimized.3. Foods High in Oxalates
Dietary oxalates may significantly increase the risk of forming calcium oxalate kidney stones. Vegetables such as spinach, amaranth, water spinach, and bamboo shoots are high in oxalates and should be eaten in moderation. If you do eat them, it’s best to cook them first to reduce oxalate content.4. Star Fruit
Averrhoa carambola, commonly known as star fruit, is high in oxalates and contains a neurotoxin. People with impaired kidney function should avoid it entirely. Even those with healthy kidneys should eat it in moderation, as it may still pose a risk of acute poisoning or long-term damage.5. Alcohol
Chronic alcohol consumption increases oxidative stress and promotes inflammation, which can harm the kidneys, liver, and heart. Alcohol can also raise uric acid levels, and high uric acid is another key contributor to kidney damage.6. Hot Pot
Hot pot is a dish of soup/stock kept simmering in a pot by a heat source on a table, accompanied by an array of raw meats, vegetables, and soy-based foods. The broths and ingredients of hot pot often contain additives. Prolonged boiling of a hot pot can significantly raise purine content in the soup, which increases uric acid in the blood and may harm kidney function.Kidney Care: A Lifelong Commitment
Through foot soaks, balanced nutrition, emotional balance, and moderated desires, TCM surpasses mere treatments, advocating a holistic, prevention-driven lifestyle.Liu stresses that protecting kidney health is a lifelong commitment to thriving amid modern stress, requiring steady effort yet wholly attainable.
