A Complete Guide on How to Keep Kidneys Healthy

How to Keep Kidneys Healthy

Let’s be honest: most of us don’t think about our kidneys until something goes wrong. We focus on heart health, gut health, or even skin care, but when was the last time you considered what your kidneys need? These bean-shaped organs work 24/7 to filter out waste, balance minerals and regulate blood pressure. Yet, we rarely show them any love until trouble knocks at the door.

Wondering how to make your kidneys healthy and avoid renal diseases, stones or other complications? It’s time to take action now! Keeping your kidneys healthy isn’t complicated, and with a few simple lifestyle adjustments, you can provide them with the care they deserve. Ready for it? Let’s dive in!

#1 Stay Hydrated

Water is your kidney’s best friend, as it helps you flush out toxins and keeps everything running smoothly. Drink enough fluids, but in case you’re wondering how much you should drink, the standard recommendation is 8 glasses a day. However, please note that your needs may vary depending on your activity level and climate. A good sign that you are drinking enough fluids is that your urine should be a light yellow color; if it’s trending towards a darker yellow, it’s time to grab that water bottle.

#2 Eat a Kidney-Friendly Diet

What you eat has a direct impact on your kidneys. So, load up on:

  • Leafy greens because they are low in potassium and full of nutrients.
  • Berries are packed with antioxidants.
  • Apples and pears are great fibre sources that support digestion.
  • Fish, which is a healthy source of protein and omega-3s.

Also, try to cut down on:

  • Excess salt with high sodium levels can increase blood pressure and strain the kidneys.
  • Processed foods, because many of them are packed with phosphorous, which can be harmful to weakened kidneys.
  • Too much protein. While protein is essential, overloading on red meat can make your kidneys work harder.

#3 Keep Blood Pressure and Blood Sugar in Check

Your kidneys and your heart are a team. In fact, researchers say that high blood pressure and diabetes are the top causes of kidney disease. If your blood pressure is above 120/80 or your blood sugar levels are frequently high, you need to take action:

  • Exercise regularly (even a 30-minute walk helps!)
  • Reduce sugar and processed carbs
  • Manage stress with meditation or deep breathing

#4 Avoid Overusing Painkillers and Other Medications

Taking ibuprofen, naproxen, or aspirin too often can damage your kidneys over time. These medications may relieve pain, but they also reduce blood flow to the kidneys, which can lead to long-term harm. What are the alternative solutions? Consider consulting a doctor to adjust the dosage or try natural remedies, such as turmeric, ginger tea, or stretching exercises, to manage pain whenever possible.

#5 Quit Smoking and Limit Alcohol

Smoking damages blood vessels, reducing blood flow to the kidneys. Alcohol, on the other hand, dehydrates the body and makes your kidneys work overtime to filter out toxins. So, quit smoking and limit alcohol if you want to keep your kidneys healthy.

The Verdict: Get Regular Check-Ups

More than 850 million people worldwide have some form of kidney disease, and if you don’t want to be one of them, regular check-ups are essential. Even if you feel fine, kidney problems can develop without noticeable symptoms. If you have risk factors such as high blood pressure, diabetes, or a family history of kidney disease, consider getting your kidney function tested regularly. A simple blood or urine test can detect issues early, before they become serious. If you have any concerns about maintaining kidney health, please don’t hesitate to contact our team at NephroPlus.