My Surprise CKD Diagnosis in 2011
In 2011, I went to the doctor for a routine checkup to get a refill of my blodd pressure. Other than high blood pressure I was managing, I had no symptoms, no warning signs, and no idea what was coming. But after a standard blood test came back with a concerningly high creatinine level, my doctor ran more tests, which led to me visiting a Renal doctor, more tests, a biopsy and I diagnosis that would change my life forever:
“You have Stage 3a Chronic Kidney Disease.”
I remember sitting there numb. The word “chronic” felt heavy, like a life sentence. My mind instantly jumped to dialysis, transplants, and worst-case scenarios. I didn’t know anyone with CKD. I had never even heard of “stages” of kidney disease before.
The scariest part was how invisible it all was. I didn’t feel sick. I was still working, living life, and had no outward signs of kidney issues. It felt like a silent threat living inside me.
In the weeks after that appointment, I had to make a choice: either let fear control me, or take control of what I could. I chose the second. I dove into research and committed to doing everything in my power to slow or stop the progression of my kidney disease.
That decision set me on a journey that would carry me through more than 11 years without needing dialysis and ultimately through a transplant that gave me my life back.
Why Lifestyle Changes Matter with Chronic Kidney Disease
When you’re first diagnosed with CKD, it can feel like your life and future is out of your hands. Doctors talk about “progression” and “decline,” and it sounds like a slow march toward dialysis or transplant is inevitable.
But here’s what I learned: your daily choices have a powerful impact on the progression of CKD.
Chronic kidney disease doesn’t usually get better, but it can be slowed down, sometimes dramatically, by focusing on the things you can control:
- What you eat
- How you move
- How you manage stress
- How well you control other conditions like blood pressure and diabetes
- Your mindset, faith, and support
For me, embracing lifestyle changes wasn’t just about living longer; it was about living better: With energy, purpose, and hope.
Kidney-Friendly Nutrition: How I Ate to Protect My Kidneys
Nutrition became my first line of defense. I had to completely rethink how I approached food. Before my diagnosis, I grabbed fast food when I was busy, drank sodas without a second thought, and rarely paid attention to ingredients.
But when you have CKD, what you eat can either protect your kidneys or push them closer to failure.
The key changes that helped me:
- Cutting out alcohol completely. Alcohol puts added stress on the kidneys and liver. Quitting it entirely gave my kidneys less work to do and improved my energy almost immediately.
- Eliminating soda and sugary drinks. Sodas are packed with phosphorus and added sugars, which are hard on your kidneys. I replaced them with water, lemon water, and herbal teas.
- Saying no to fast food, fried food and processed meals. Processed foods are high in sodium, unhealthy fats, sugar, random chemicals, and hidden phosphorus additives that can speed up kidney damage.
- Meal prepping at home. Cooking my own meals gave me control. I focused on lean proteins like chicken, fish, eggs, and plant-based sources, with plenty of vegetables and balanced portions of whole grains.
I also learned to be mindful of portion sizes and to talk with a renal dietitian. Over time, these choices helped me maintain healthy blood pressure, prevent excess weight gain, and reduce strain on my kidneys.
Food became a form of medicine. Each meal was an investment in my future.
Exercise with CKD: Moving Safely and Consistently
Before CKD, exercise was something I did when I “had time.” After my diagnosis, it became a non-negotiable part of my life.
Exercise helps lower blood pressure, improve circulation, reduce inflammation, and maintain a healthy weight—all crucial for kidney health. But I knew I had to approach it carefully. CKD can make your body more sensitive to overexertion, and exhaustion can backfire.
My approach was simple and sustainable:
- Cardio: At least 30 minutes of light to moderate cardio most days. I chose walking, stationary cycling, some basketball or the elliptical. I would recommend starting with exercises that are low-impact but effective.
- Strength training: I avoided heavy lifting and instead used lighter weights with higher repetitions. This built endurance without spiking my blood pressure or stressing my body.
- Flexibility and recovery: Stretching and yoga helped me stay mobile and avoid injuries.
The key was consistency, not intensity. Some days my workouts were short, but they were regular. Over time, this movement improved my energy, strength, and resilience; both physically and mentally. Remember some form of physical activity is better than none.
Mental Health and CKD: Coping with the Emotional Side
Living with CKD isn’t just a physical challenge. It’s an emotional one too.
The fear of “what if” can be overwhelming. What if my numbers drop? What if I need dialysis? What if I can’t work or support my family?
I learned quickly that managing my mental health was just as important as managing my lab results. When my mind was calm, I made better choices. When my stress was high, my health suffered.
My mental health toolkit included:
- Mindfulness and meditation. Just 10 minutes a day of quiet breathing or guided meditation helped me reset my mind and reduce stress.
- Yoga. Yoga combined gentle movement with mental focus and relaxation. It gave me a sense of control and peace.
- Counseling. Finding a therapist who specialized in chronic illness was life-changing. It gave me a safe space to process my fears, grief, and frustration without judgment.
These practices helped me see CKD not as a punishment, but as a challenge I could rise to meet.
Faith and Support: The Spiritual Side of Healing
Through it all, my faith anchored me.
I prayed when I felt scared. I leaned on scripture when I felt weak. I trusted that God had a purpose even in this struggle.
And I didn’t do it alone. My family, friends, and church community surrounded me with love, encouragement, and practical support. They reminded me that I was more than my diagnosis.
When you live with a chronic illness, community becomes your lifeline. Whether it’s faith-based or simply people who care, you need a support system to carry you through the hard days.
Lessons from 11+ Years Without Dialysis
From 2011 to 2022, I maintained Stage 3a CKD without needing dialysis. That’s over 11 years of stable kidney function—longer than many doctors expected.
The key wasn’t a miracle cure or secret trick. It was the power of small, consistent daily choices.
What I learned:
- Take ownership of your health. No one will care about your body more than you do. Be proactive.
- Focus on what you can control. You can’t change your diagnosis, but you can change how you respond.
- Stay consistent. Tiny actions add up over time—far more than occasional big efforts.
- Prioritize mental and spiritual health. Healing isn’t just physical.
- Build a support system. You are stronger when you are not walking this path alone.
Those 11 years taught me discipline, patience, and hope.
When My Kidneys Finally Gave In
Eventually, despite all my efforts, my kidneys began to decline. Complications from a certain 2019 virus and a condition called FSGS (Focal Segmental Glomerulosclerosis) caused my kidney function to drop rapidly in early 2022.
Before I knew around mid-2022, my kidneys could no longer keep up. I started dialysis, a life-saving treatment, but also one of the most physically and emotionally challenging experiences I’ve ever faced.
For nearly three years, from 2022 to 2025, dialysis was my new normal. It was exhausting, time-consuming, and isolating at times. But it also taught me gratitude. It gave me time: Time to keep living while waiting for a miracle.
And in 2025, that miracle came.
I received the ultimate gift: a kidney transplant. A second chance at life.
Can You Avoid Dialysis with CKD?
Not everyone will have the same journey I did. Some people need dialysis sooner. Some never do. Every kidney journey is unique.
But I can say this from experience: you can influence your path.
By focusing on kidney-friendly nutrition, consistent exercise, stress management, faith, and support, you can slow the progression of CKD. You can extend your kidney function and improve your quality of life. And if dialysis or transplant does become part of your story, it doesn’t mean the end—it means a new chapter.
Final Thoughts
When I first heard “Stage 3a CKD” in 2011, I thought my life as I knew it was over. But instead, it was the beginning of a journey that taught me how strong I really am.
I maintained Stage 3a CKD for just over 11 years until my kidneys finally gave in due to complications from a certain “2019 virus” and FSGS, which led to almost three years of dialysis from 2022 to 2025.
Then I received the most incredible blessing: a new kidney. A new chance at life.
And now, from the other side of transplant, I can tell you this with complete honesty:
You can do this.
You can take steps to slow CKD. You can build a healthier, stronger version of yourself. And even if your journey eventually leads to dialysis or transplant, there is a better life waiting for you on the other side.
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Your kidneys, your health, and your future are worth fighting for.
