1. Drink Plenty of Water
Staying hydrated is key for healthy kidneys. Water helps flush toxins and keeps everything in your body running smoothly. Everyone needs different amounts of water depending on age, climate, exercise intensity and health factors. You should drink enough water for your urine to be clear or pale yellow. If it’s dark yellow, that means it’s time to drink up.
2. Eat a Kidney Health Diet
A balanced diet is important for your kidneys and overall health. Make sure you’re eating plenty of fruits and veggies, whole grains and lean proteins. And don’t forget to watch your salt intake! “Too much salt can raise your blood pressure and harm your kidneys,” explains John Epling, MD, a Carilion Clinic family physician. Try to stick with fresh foods and read labels to avoid high-sodium snacks.
3. Keep Your Blood Sugar in Check
If you have diabetes, managing your blood sugar is crucial. Uncontrolled blood sugar levels can hurt your kidneys over time. Regular monitoring with your doctor can help keep things under control.
4. Watch Your Blood Pressure
High blood pressure is a major cause of kidney problems. Eat well, exercise and take any prescribed meds to keep it in check. Be sure to keep up with doctor visits to help you catch and manage high blood pressure early.
5. Get Moving
Exercise helps you stay at a healthy weight and reduces your risk for kidney disease. It also lowers blood pressure and improves overall health. Aim for at least 150 minutes of moderate aerobic exercise each week—that’s just 30 minutes, 5 days a week. Walking, biking or swimming are all great options. Dr. Epling also recommends strength exercises for all major muscle groups 2 or more days per week. (Tip: Ask your physician if the Fit Rx program is right for you!)
6. Be Careful With Painkillers
Overusing painkillers like ibuprofen (Advil) and naproxen (Aleve) can harm your kidneys. “Use painkillers only when you really need to, and stick to the recommended dose,” says Dr. Epling. Talk to your doctor about these and other ways to manage pain if it’s a regular issue for you.
7. Cut Down on Smoking and Drinking
Smoking, vaping and heavy drinking are bad news for your kidneys (and the rest of you!). Quitting smoking and only drinking in moderation can make a big difference in your kidney health. Reach out to your physician if you’re having trouble cutting back.
8. Be Careful With Supplements and Herbal Remedies
“Natural” doesn’t always equal safe. Some supplements and herbal products can be hard on your kidneys, especially if taken in large amounts or mixed with other medications. Always check with your doctor before taking something new.
9. Get Regular Check-Ups
Yearly check-ups can catch kidney problems early, even before you notice any symptoms. If you have diabetes, high blood pressure or a family history of kidney issues, your doctor might recommend more frequent screenings.
Don’t put it off—contact your family physician to schedule your visit.
