What Affects Creatinine Levels? Diet, Exercise, and Other Factors

If you’ve ever had a routine health checkup, your doctor may have mentioned your creatinine level. But what does it really mean? Creatinine is a waste product produced by your muscles that your kidneys filter out. A creatinine test helps doctors assess how well your kidneys are working. If your level is too high or too low, it could be a sign of an underlying health problem.

But what affects creatinine levels? Let’s break it down into three key factors: diet, exercise, and other lifestyle habits.

1. Diet: You Are What You Eat

Your diet plays a huge role in your creatinine levels. If you eat a lot of red meat or high-protein foods, your body makes more creatinine as the muscles break down the protein. This doesn’t mean you should stop consuming protein, but it’s important to practice moderation.

For example, my uncle, who is a fitness enthusiast, had slightly elevated creatinine levels. His doctor advised him to reduce his intake of red meat and eat plant-based proteins like lentils, chickpeas, and tofu. Within a few months, his levels stabilised without affecting his muscle mass.

Dehydration can also affect creatinine levels. When you don’t drink enough water, your kidneys struggle to flush out waste efficiently. If you’re one of those people who forgets to drink water throughout the day, try setting a reminder or keeping a bottle nearby.

2. Exercise: Finding the Right Balance

Physical activity is important for good health, but overdoing it can temporarily increase creatinine levels. This happens because intense exercise breaks down muscle tissue, causing creatinine to be released into the bloodstream.

Take my friend Raj, for example. He’s a marathon runner who noticed a slight increase in creatinine levels during his annual health checkup. His doctor reassured him that since his kidney function was normal, the increase was probably caused by muscle breakdown from his intense training sessions.

On the other hand, a sedentary lifestyle can contribute to poor kidney function, resulting in low creatinine levels. The main thing is to create a balance – moderate exercise such as walking, yoga, or light strength training can keep your body healthy without stressing your kidneys.

3. Other Lifestyle Factors: More Than Just Diet and Exercise

Several other factors can impact creatinine levels, including medications, health conditions, and stress.

• Medications: Some antibiotics, painkillers and high blood pressure medications can affect kidney function and creatinine levels. If you are taking any long-term medications, it is a good idea to discuss their effect with your doctor.
• Chronic conditions: Diabetes and high blood pressure are two of the biggest causes of kidney disease, which can cause abnormal creatinine levels. Regular checkups and lifestyle changes can help keep these conditions under control.
• Stress and sleep: Believe it or not, constant stress and poor sleep can affect kidney health. Lack of rest can lead to high blood pressure, which in turn affects kidney function. If you find yourself struggling with stress, activities like meditation, deep breathing, or even taking a short walk every day can help.

When Should You Be Concerned?

A single abnormal creatinine test result does not necessarily mean that something is wrong. However, if your levels remain consistently high or low, it is important to consult a doctor. They may suggest additional tests to determine if there is an underlying kidney problem.

Final Thoughts: Small Changes, Big Impact

Your creatinine levels are affected by your lifestyle, but the good news is that small adjustments can make a big difference. Eating a balanced diet, staying hydrated, exercising moderately, and managing stress can all contribute to better kidney health.