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10 Ways to Maintain Good Kidney Health

10 Ways to Maintain Good Kidney Health

Your kidneys are very important organs. They work as filters and help remove waste products and excess fluid from your blood, which is then expelled as urine. Knowing how to maintain good kidney health is important in making sure that your kidneys can do their job properly.

If your kidneys are unable to filter blood, then waste products can build up and cause health problems. When kidneys are not functioning properly, it may be caused by an acute injury or a chronic disease. There is no single cause of chronic kidney disease or CKD, and it can be caused by other conditions such as hypertension and diabetes.

This is why having an idea of how to maintain good kidney health goes beyond taking care of just your kidneys. Taking steps to keep your body healthy can also have numerous benefits for your kidneys. Here are some tips that you need to know.

How to Maintain Good Kidney Health

Exercise daily

Daily exercise helps keep your body healthy in a number of ways. First, it helps keep your weight down, which lowers your risk of hypertension and diabetes, which are both risk factors for chronic kidney disease. Exercise also helps strengthen your body and improves your blood flow. Try to engage in at least 30 minutes of exercise each day, or 150 minutes of exercise each week.

Have a healthy diet

The old saying that “you are what you eat” is a good thing to always keep in mind. Your body depends on the food you eat for nutrition and health. By eating a lot of fruits and vegetables, you are keeping your body and your kidneys healthy. Try to avoid foods that are high in fat and salt as these foods can cause kidney problems.

Maintain a healthy weight

People who are obese or overweight have a higher risk of diabetes and hypertension, and subsequently, chronic kidney disease. This is why one of the important tips on how to maintain good kidney health is making sure that you are at a healthy weight.

You do not need to be extremely fit, but you should try and keep your body mass index or BMI at around 18.5 to 24.9. This is not a hard and fast rule, as a person’s BMI is not the only measure of health. However, it works well as a general guide on what your ideal weight should be. Do not hesitate to talk to your doctor or consult a dietician if you need help losing weight.

BMI Calculator

Keep your blood sugar levels in check

Having diabetes can increase a person’s risk of developing chronic kidney disease. This is why it is important to keep tabs on your blood sugar levels, and avoid eating too many foods that are high in sugar. Being obese or overweight also increase your risk of diabetes, so losing weight is another way to keep your blood sugar under control.

Get at least 8 hours of sleep daily

Sleep helps you get some well-deserved rest and helps maintain your body functions. Ideally, you need to get at least 8 hours of uninterrupted sleep every night in order for your body to be well-rested. Sleep is important in recovery, so be sure to make it a top priority!

How can you maintain good kidney health? Make sure you are drinking enough water

Drinking water helps your kidneys flush out waste products more efficiently. Water helps ease the flow of blood from kidneys and allow filtering without any problems. Your kidneys also expel waste products as urine, so drinking more water helps in that regard as well.

Ideally, you should be drinking water until your urine looks clear. That is the easiest way to know that you are well hydrated. The darker your urine is, the less water you have in your body, so be sure to stay hydrated.

Drink moderately

Alcohol can increase your blood pressure, which is a risk factor for kidney disease. Ideally, you should be drinking at least one to two drinks per day at most. If you drink more than that, try and limit your alcohol intake in order to help prevent health problems.

Quit smoking

Smoking is another habit that can lead to kidney problems. Smoking increases your risk of hypertension, and can also slow the flow of blood to your kidneys. If blood flow to your kidneys gets affected, then they can’t filter blood as efficiently.

Smoking also increases your risk of heart disease, lung cancer, mouth cancer, and other problems. So it really is a good idea to quit smoking if you are a smoker.

Lower your stress levels

Stress can have a lot of negative effects on your health, in particular, it can cause hypertension. Be sure to not get too caught up in your work, and remember to take breaks every so often. Try and engage in activities that can help you relax, such as yoga or meditation.

Lowering your stress levels is also good for your mental health and well-being.

Get regular check-ups

Regular checkups help you keep tabs on your current state of health. Having a general physical exam once a year is good to help you keep an eye on your health. Be sure to get a blood test so you can monitor your cholesterol and sugar levels to see if you might be at risk of hypertension or diabetes.

Check-ups also help your doctor assess your health and give you advice if you need to make any changes in your lifestyle.

Your kidneys play a vital role in your health. And it is important to take care of them, since they help rid your body of waste and toxins. By following these tips on how to maintain good kidney health, you can be sure that your kidneys will be functioning well!


Hello Health Group does not provide medical advice, diagnosis or treatment.


Preventing Chronic Kidney Disease | NIDDK, https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention, Accessed June 08 2020

8 Golden Rules – World Kidney Day, https://www.worldkidneyday.org/facts/take-care-of-your-kidneys/8-golden-rules/, Accessed June 08 2020

Chronic Kidney Disease (CKD) Symptoms, Treatment, Causes & Prevention – American Kidney Fund (AKF), https://www.kidneyfund.org/kidney-disease/chronic-kidney-disease-ckd/#how_can_i_prevent_ckd, Accessed June 08 2020

Kidney disease prevention | healthdirect, https://www.healthdirect.gov.au/kidney-disease-prevention, Accessed June 08 2020

Prevention & Risk Management | Chronic Kidney Disease Initiative | CDC, https://www.cdc.gov/kidneydisease/prevention-risk.html, Accessed June 08 2020

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Written by Jan Alwyn Batara Updated Apr 19
Medically reviewed by Elfred Landas, M.D.