20 Ways to Support Your Kidney Health
20 simple, everyday habits to help keep your kidneys healthy and working their best.
- Daisy Montero
- 5 min read
Your kidneys work hard daily to filter waste and keep your body in balance. Supporting their health doesn’t have to be complicated. This list includes practical, easy-to-follow tips that can make a real difference in your kidney health today and in the future.
1. Hydrate, Hydrate, and Hydrate
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Staying hydrated is key to kidney health. Drinking more water helps your kidneys flush toxins and maintain a healthy fluid balance. It also prevents kidney stones and keeps your kidneys functioning efficiently. If you’re active, aim to drink at least eight glasses of water daily.
2. Eat a Kidney-Friendly Diet
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A nutrient-rich diet supports kidney function. Focus on fruits, vegetables, and whole grains, and avoid processed foods high in salt and fat. Reducing your intake of red meat and incorporating more plant-based proteins helps ease the workload on your kidneys.
3. Keep Active with Regular Exercise
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Regular physical exercise helps maintain a healthy weight, reduce blood pressure, and prevent diabetes, all of which protect the kidneys. Aim for at least 30 minutes of exercise five days a week, whether walking, jogging, or engaging in any other activity you enjoy.
4. Monitor Your Blood Pressure
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High blood pressure is one of the leading causes of kidney damage. Keeping your blood pressure within a healthy range reduces the strain on your kidneys. Regular check-ups and managing stress, diet, and medication can help keep your blood pressure in check.
5. Add Fiber to Your Diet
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Fiber helps regulate digestion and prevents kidney stones. Oatmeal, beans, and leafy greens are excellent sources of fiber that promote kidney health. Including more fiber in your diet supports your kidneys by helping them remove waste more efficiently.
6. Limit Caffeine Intake
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While moderate caffeine intake is generally safe, too much can raise blood pressure and strain your kidneys. If you drink coffee or other caffeinated beverages, limit your intake to a moderate amount, especially if you have kidney concerns.
7. Reduce Stress with Relaxation Techniques
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Chronic stress can affect kidney function by increasing blood pressure and impacting overall health. Regular relaxation practices like yoga, deep breathing, and meditation can lower stress levels and help the kidneys stay healthy.
8. Get Enough Sleep
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Quality sleep is essential for kidney health. Poor sleep can contribute to high blood pressure, which strains your kidneys. Aim for seven to eight hours of restful sleep each night to allow your body to repair and your kidneys to function correctly.
9. Quit Smoking for Better Kidney Health
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Smoking harms the kidneys by narrowing the blood vessels and decreasing blood flow. Quitting smoking not only improves kidney health but also helps reduce the risk of kidney disease and other chronic conditions like heart disease.
10. Get Regular Kidney Function Tests
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Regular kidney function tests, such as blood and urine tests, help detect early signs of kidney disease before symptoms appear. If you have risk factors for kidney disease, such as high blood pressure or diabetes, regular testing can catch potential problems early.
11. Include Healthy Fats in Your Diet
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Healthy fats, like those found in avocados, nuts, and oily fish, support kidney health by reducing inflammation and improving circulation. These fats also help lower bad cholesterol, which can affect kidney function over time.
12. Stay Active, Even When You’re Busy
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It’s easy to forget to move during a busy day, but even small amounts of physical activity can make a big difference in kidney health. Take a short walk, do stretches, or take the stairs whenever possible to keep your body and kidneys in good shape.
13. Manage Your Blood Sugar
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High blood sugar can damage blood vessels, including those in your kidneys, leading to kidney disease. If you have diabetes or prediabetes, managing your blood sugar levels is essential for preventing kidney problems. Regular monitoring and healthy lifestyle choices can help.
14. Follow Your Doctor’s Advice on Medications
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Certain medications can impact kidney health, mainly if used long-term. Always follow your doctor’s instructions, and never stop or adjust medication without consulting them. Regular check-ups help ensure your medications are not affecting your kidneys.
15. Maintain a Healthy Weight
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Excess weight strains the kidneys, increasing the risk of conditions like high blood pressure and diabetes. Achieving and maintaining a healthy weight through balanced eating and regular exercise helps protect your kidneys from long-term damage.
16. Limit Alcohol Consumption
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Excessive alcohol can damage kidney function and lead to other health issues. If you drink alcohol, do so in moderation: one drink per day for women and two for men. But for a healthier goal, you should better avoid drinking on all occasions.
17. Protect Your Skin to Protect Your Kidneys
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The sun’s harmful rays can increase the risk of skin cancer, which, when left untreated, can affect kidney health. To reduce this risk, protect your skin with sunscreen, wear protective clothing, and avoid long periods of direct sun exposure.
18. Cut Back on Salt
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High sodium levels can lead to high blood pressure, which puts extra strain on the kidneys. Reducing salt intake by avoiding processed foods and cooking at home can help keep your blood pressure healthy and protect kidney function.
19. Stay Up to Date on Vaccinations
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If weakened, illnesses like the flu or pneumonia can significantly stress the kidneys. Staying current on vaccinations helps prevent infections and reduces the risk of complications that could impact kidney health.
20. Take Time to Unwind
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Stress can damage your kidneys and overall health. Unwinding by walking in nature, reading, or simply relaxing can help reduce stress and support kidney function. Make relaxation a priority to maintain balance and keep your kidneys in top shape.