Your kidneys might be small, but they play a huge role in keeping your body healthy. They filter waste, balance fluids, help control blood pressure, and even support healthy bones. Unfortunately, many people don’t think about kidney health until something goes wrong. That’s why it’s important to learn how to take care kidney even if you feel fine right now.
According to the World Health Organization (WHO), over 850 million people worldwide suffer from kidney diseases, including chronic kidney disease (CKD). It is now among the top 10 leading causes of death globally.
In the United States, the Centers for Disease Control and Prevention (CDC) reports that 1 in 7 adults, or about 37 million people, have CKD, and 90% don’t know it.
The good news? Many causes of kidney damage are preventable. By adopting healthy habits early on, you can maintain good kidney health well into old age. Here are seven proven how to take care kidney!
1. Stay hydrated!
Drinking water helps your kidneys filter waste and toxins. Aim for 6–8 glasses daily, unless advised otherwise by your doctor. If you are breastfeeding, in a hot environment, and physically active for long periods, you will need to consume more water to stay properly hydrated. You must also avoid overhydration, which can stress the kidneys, especially if you have pre-existing conditions.
2. Eat a kidney-friendly diet
Support kidney health by eating more fresh fruits and vegetables, whole grains, and lean proteins. On the other hand, try reducing your intake of sodium, and also avoid processed foods, red meats, and foods high in phosphorus, such as fast foods and soda.
A balanced diet can help lower the risk of kidney disease, especially for people with diabetes or high blood pressure.
3. Keep your blood pressure and blood sugar in check!
High blood pressure and diabetes are the leading causes of kidney damage. Managing these conditions with a healthy lifestyle, medication, and regular monitoring can significantly protect your kidney function. It is certainly not an easy task, but putting in the extra effort will go a long way!
4. Exercise regularly
Regular physical activity helps maintain a healthy weight, improves heart health, and controls blood pressure. All are key to preserving healthy kidneys. Aim for 150 minutes of moderate activity per week, like brisk walking, cycling, or yoga. If time is an issue, try integrating a walk into your daily commute!
Read more articles: Top Foods to Support Kidney Health Naturally
5. Avoid smoking and be mindful of your alcohol intake
Smoking damages your blood vessels, which reduces blood flow to your kidneys. Over time, this can lead to decreased kidney function or even kidney disease. Alcohol, especially when consumed in excess, can dehydrate your body and increase your risk of kidney damage.
If you want to know how to take care kidney, quitting smoking and drinking in moderation is a good place to start.
6. Take medications wisely
Over-the-counter medications like NSAIDs (ibuprofen, naproxen) can damage the kidneys when overused. Always follow recommended doses and consult your doctor if you use pain relievers frequently or for long periods.
7. Get regular screenings
Routine blood and urine tests can detect early signs of kidney problems, even before symptoms appear. If you have risk factors like diabetes, high blood pressure, or a family history of kidney disease, ask your doctor about regular screening.
Your kidney health matters more than you might realize. And as kidney disease often develops silently, prevention is key. We sincerely hope that you practice the above tips mindfully. If you need a kidney function test, our team at Prime Plus Medical in Canggu is happy to assist you.
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