Last Updated on October 31, 2025 by Bilal Hasdemir
Your kidneys are key to keeping you healthy by filtering out waste and managing important body functions. Yet, many people don’t know about how to help kidneys stay healthy until it’s too late. Studies show that up to 9 in 10 adults with chronic kidney disease don’t even know they have it.
Maintaining healthy kidneys is vital for your overall health. They help remove waste, balance fluids, and keep electrolyte levels right. By learning simple yet effective ways to support kidney health, you can improve your health.
Kidneys are vital for filtering waste and excess fluids from our blood. Keeping them healthy is key to our well-being. It’s important to know the risks of kidney disease.
Chronic kidney disease affects millions worldwide, with 18.9 million cases in 2019. Sadly, nearly 9 in 10 people with it don’t know they have it. We must spread the word about kidney health and disease risks.
Our kidneys do many important things for us. They:
Many habits and conditions can harm our kidneys. These include:
Risk Factor | Description |
Overusing painkillers | Long-term use of certain pain medications can damage kidney cells |
Excessive salt consumption | High salt intake can increase blood pressure, straining the kidneys |
Inadequate hydration | Not drinking enough water can lead to a concentration of toxins, potentially harming the kidneys |
Smoking and excessive alcohol consumption | Both habits can damage blood vessels and reduce kidney function |
It’s important to know when your kidneys might be stressed or damaged. Look out for:
By understanding these aspects of kidney health, we can take proactive steps to maintain healthy kidneys and prevent kidney disease. In the following sections, we will explore proven ways to improve kidney health and reduce the risk of kidney damage.
To help your kidneys work better, eating the right foods is key. The latest advice from the Kidney Disease: Improving Global Outcomes (KDIGO) suggests a diet full of nutrients. It also helps protect your kidneys from damage.
A plant-based diet is at the heart of KDIGO’s kidney health advice. It includes lots of fruits, vegetables, whole grains, and legumes. These foods are packed with nutrients, antioxidants, and fiber. They help fight inflammation and boost kidney function.
Key components of a KDIGO-recommended plant-based diet include:
Some foods are great for your kidneys. These include:
Eating these foods can help your kidneys work better and heal.
Some foods can harm your kidneys. It’s important to avoid foods high in sodium, phosphorus, and protein. They can strain your kidneys more.
Foods to limit or avoid include:
Creating a meal plan for kidney health is easy. Here’s a sample daily meal plan:
Meal | Food |
Breakfast | Oatmeal with berries and walnuts |
Lunch | Grilled chicken salad with mixed greens, vegetables, and a citrus vinaigrette |
Dinner | Baked salmon with quinoa and steamed broccoli |
This meal plan includes many kidney-friendly foods. You can adjust it to fit your own nutritional needs.
Drinking enough water is key to keeping our kidneys healthy. It helps remove toxins and waste from our bodies. Drinking water helps our kidneys work right, stopping harmful substances from causing damage.
It’s important to drink enough water for our kidneys. We should aim for 8-10 glasses a day. But, how much we need can change based on how active we are, where we live, and our health.
For example, athletes or people in hot places might need more water. This is because they lose more fluids through sweat.
Activity Level | Recommended Daily Water Intake |
Sedentary | 8 glasses |
Moderately Active | 8-10 glasses |
Very Active | 10-12 glasses |
Drinking enough water is just part of staying hydrated. We also need to balance the water we drink with the water we lose. Checking our urine is a simple way to see if we’re drinking enough.
If our urine is pale yellow or clear, we’re likely drinking enough water.
People with kidney problems might need to drink less water. This is to avoid putting too much strain on their kidneys. It’s important for them to follow their doctor’s advice on how much water to drink.
Keeping an eye on how hydrated we are is important for our kidneys. We can do this by watching the color of our urine and looking for signs of dehydration. If we’re dehydrated, we might feel dry mouth or be tired.
People with kidney disease should see their doctor regularly. This helps make sure they’re drinking the right amount of water.
By following these hydration tips, we can help keep our kidneys healthy. This is good for our overall health too.
Physical activity is key for kidney health. It helps keep weight in check, lowers blood pressure, and boosts blood flow. All these benefits reduce kidney strain.
Exercise is a strong ally for kidney health. It helps manage weight and blood pressure. It also boosts heart health, which is linked to kidney function.
Regular activity can lower the risk of chronic kidney disease. It also slows disease progression in those already affected.
Key benefits of exercise for kidney health include:
A mix of aerobic, strength, and flexibility exercises is best for kidney health. Aerobic activities like brisk walking, cycling, and swimming are great. They boost heart health and improve blood flow to the kidneys.
The American Heart Association suggests at least 150 minutes of moderate-intensity aerobic activity weekly. Or 75 minutes of vigorous-intensity aerobic activity, or a mix of both. Strength training twice a week is also beneficial for kidney health.
Before starting any new exercise, talk to your healthcare provider. This is very important if you have kidney issues or other health problems. Start slow and gradually increase your workout intensity and duration. Listen to your body and avoid overdoing it.
Tips for starting an exercise routine:
If you have kidney disease, tailor your exercise to your health. Avoid overexertion and complications. Check your blood pressure and sugar levels before and after working out. Stay hydrated too.
Always consult with your healthcare provider to develop a personalized exercise plan. This plan should consider your kidney health and any other health conditions.
Getting to a healthy weight is key for your kidneys and overall health. Keeping a healthy weight helps lower the risk of kidney disease and its complications.
Being overweight is a big risk for kidney disease. It can cause diabetes and high blood pressure, both harmful to the kidneys. Studies show that too much weight can strain the kidneys.
Knowing this link is key to keeping your kidneys healthy. By managing your weight, you can lower your risk of kidney disease and slow its progress.
Managing weight well means changing your diet, staying active, and making lifestyle changes. Eating a balanced diet, low in processed foods and high in nutrients, is key for losing weight and staying healthy. Adding more fruits, veggies, and whole grains to your diet can help with weight management and kidney health.
Weight loss can greatly improve kidney function by easing the strain on these organs. Losing weight can also lower blood pressure and improve blood sugar control, both good for the kidneys.
By keeping a healthy weight, you support your kidneys and lower your risk of kidney disease. This can lead to better overall health and well-being.
Setting achievable weight goals is vital for any weight management plan. Aim for slow, steady weight loss and focus on lasting lifestyle changes. This way, you can maintain a healthy weight.
Getting help from a healthcare provider or a registered dietitian can create a personalized weight management plan. This plan will meet your needs and support your kidney health.
To help your kidneys work better, it’s important to know how medications affect them. Managing your medications well is key to keeping your kidneys healthy. This ensures they work as they should.
Some medications can harm your kidneys if not used right. Nonsteroidal anti-inflammatory drugs (NSAIDs) are common over-the-counter drugs that can damage kidneys. Excessive or long-term use can be harmful. Some antibiotics and prescription drugs can also harm kidney function.
Knowing these risks is important. Always follow the dosage and usage guidelines carefully. Talk to your healthcare provider before starting or stopping any medication to understand its impact on your kidneys.
When taking prescribed medications, following your healthcare provider’s instructions is vital. This ensures the treatment works well and reduces risks to your kidneys.
Regular check-ups and monitoring with your healthcare provider are important. They can spot any issues early and adjust your treatment plan as needed.
New research has led to innovative treatments for kidney health. GLP-1 receptor agonists, for example, may help manage diabetes and protect kidneys.
Talking to your healthcare provider about these options can help. They can decide if these treatments are right for you.
It’s important to talk openly with your healthcare provider about your medications. If you have concerns or questions, don’t hesitate to ask.
Your healthcare provider can give you personalized advice. They consider your medical history and current health to help you make the best treatment choices.
Keeping blood pressure and blood sugar levels in check is key for healthy kidneys. High blood pressure and diabetes are top causes of kidney disease. So, managing them well is vital to avoid kidney damage.
Hypertension, or high blood pressure, harms kidney health by damaging kidney blood vessels. This damage can reduce kidney function over time. Managing hypertension well is key to stopping kidney disease from getting worse.
High blood pressure strains the kidneys, which can lead to kidney failure if not managed. Lifestyle changes like diet and exercise are often suggested for managing hypertension.
Diabetes is a big risk factor for kidney disease. Managing diabetes through lifestyle changes and, if needed, medication helps protect the kidneys. It’s important to regularly check blood sugar levels.
Keeping blood sugar levels in a target range lowers the risk of kidney damage. This involves a healthy diet, regular exercise, and sticking to medication.
It’s vital to regularly check blood pressure and blood sugar levels, if you’re at risk of kidney disease. Checking blood pressure daily and blood sugar levels as advised by a healthcare provider is recommended.
Lifestyle changes are key in managing blood pressure and blood sugar levels. Living a healthy lifestyle can greatly lower the risk of kidney disease.
This includes eating a balanced diet, staying active, maintaining a healthy weight, and not smoking. These changes can improve health and lower kidney damage risk.
By controlling blood pressure and blood sugar, we can greatly improve kidney health and lower disease risk. It’s a critical step for overall health and well-being.
Reducing stress and getting better sleep are key for kidney care. Chronic stress and bad sleep can harm your kidneys. It’s important to find ways to manage stress and sleep well.
Keeping your kidneys healthy means managing stress. Meditation and yoga can help lower stress and improve your health. They can also help with blood pressure and inflammation.
Deep breathing exercises and progressive muscle relaxation are also good. They’re easy to do anywhere, making them great for daily stress relief.
Sleep is very important for your kidneys. Bad sleep can cause stress, inflammation, and harm your kidneys. It’s key to understand how sleep affects your kidneys to improve it.
People with kidney disease often have trouble sleeping. Better sleep can help manage kidney disease and improve health.
To sleep better, you need to make healthy sleep habits. Keep a regular sleep schedule and make your sleep area comfortable. Also, avoid things that can keep you awake before bed.
Mind-body practices like meditation and yoga help with stress and kidney health. They help you relax, reduce inflammation, and feel better overall.
Adding these practices to your daily life can help your kidneys. By reducing stress and improving sleep, you support your health and well-being.
By following seven proven ways, we can protect our kidney function. A personalized plan includes dietary changes and staying hydrated. It also means being active, maintaining a healthy weight, and managing medications.
Controlling blood pressure and blood sugar is key. Reducing stress is also important. These steps help us keep our kidneys healthy.
Creating a kidney health plan is vital for preventing disease. Making smart choices about diet, hydration, and activity is key. Managing weight, medications, and stress levels also matters.
This proactive approach helps protect our kidney function. It keeps us healthy overall. By taking control, we can safeguard our kidney well-being.
To boost kidney health, eat a kidney-friendly diet and drink plenty of water. Regular exercise and a healthy weight are also key. Manage your medications and keep blood pressure and sugar levels in check. Reducing stress and getting enough sleep also helps.
Eating a plant-based diet, as KDIGO guidelines suggest, is good for your kidneys. Choose foods that help heal your kidneys and avoid harmful ones.
Drinking enough water is critical for your kidneys. Follow water intake guidelines, taking into account your individual needs, if you have kidney issues.
Exercise is vital for healthy kidneys. It can enhance kidney function. Start a kidney-friendly workout routine, but be cautious if you have kidney disease.
Being overweight increases your risk of kidney disease. Losing weight through proven methods can improve your kidney health.
Know which medications can harm your kidneys. Use your medications as directed and talk to your doctor about any concerns.
High blood pressure and diabetes can harm your kidneys. Manage these conditions through lifestyle changes and regular monitoring.
Stress and poor sleep can hurt your kidneys. Use stress-reduction techniques and practice good sleep habits to support your kidneys.
Make a plan by changing your diet and lifestyle. Also, manage your health factors to improve your kidney health and lower disease risk.
Watch for signs like changes in urination, swelling, or fatigue. If you notice these, see your doctor to find out what to do next.
While some damage can’t be reversed, the strategies mentioned can help improve your kidney function. Talk to your doctor to create a personalized plan.
Follow the seven proven ways to boost kidney health. This includes dietary changes, exercise, and stress management to strengthen your kidneys and improve your overall health.
Preventing Chronic Kidney Disease – https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention