How To Improve Kidney Health?
The kidneys are powerful organs with a big job – filtering waste, balancing fluids, regulating blood pressure, and supporting red blood cell production. They play a crucial role in keeping the body running smoothly. However, when kidney function begins to decline, it can have a serious impact on your overall health. That’s why taking steps to prevent kidney disease and seeking the right treatment is so important.
The objective of this blog is to highlight key strategies for protecting your kidneys and improving their function, ultimately helping you lead a healthier life.
What are the most common kidney problems?
Kidney health is important for overall well-being, but many people face kidney-related issues without realising it until symptoms become more severe. Early detection and prevention are key to managing kidney health.
Below is a table that highlights common kidney concerns, their prevention tips, and the early symptoms of kidney disease to watch for:
Common kidney problems | Early Signs | Prevention Tips |
| 1. Chronic Kidney Disease (CKD) | Fatigue, swollen ankles, high blood pressure, changes in urination (frequency or colour) | 1. Manage blood pressure and blood sugar levels with diet, exercise, and medications. 2. Stay hydrated. 3. Get regular check-ups with your healthcare provider. |
| 2. Kidney Stones | Severe back or side pain, blood in urine, painful urination, frequent urination | 1. Drink plenty of fluids to prevent stone formation. 2. Include magnesium-rich foods like leafy greens, nuts, and seeds. 3. Limit salt and animal protein. |
| 3. Urinary Tract Infections (UTIs) | Painful urination, frequent urge to urinate, cloudy or foul-smelling urine, pelvic pain | 1. Drink water to flush out bacteria. 2. Wipe from front to back. 3. Urinate when you feel the urge and avoid holding it in for long periods. |
| 4. Polycystic Kidney Disease (PKD) | High blood pressure, pain in the back or sides, kidney enlargement, blood in urine | 1. Monitor kidney function with regular tests. 2. Maintain a healthy lifestyle with hydration, a balanced diet, and regular exercise. |
| 5. Kidney Infection (Pyelonephritis) | Fever, chills, pain in the back or side, painful urination, nausea or vomiting | 1. Prevent UTIs with hydration and good hygiene. 2. Seek medical attention if you experience symptoms like fever or painful urination. |
How can you improve your kidney health?
Taking steps to protect your kidneys is essential for long-term health. Here are some important kidney health tips and practices that can help improve kidney function:
1. Stay Hydrated for Optimal Kidney Function: Drinking enough water is crucial for kidney health, as it helps filter waste and maintain fluid balance. Aim for 1.5 to 2 litres of water daily. Dehydration can lead to dark yellow urine, a sign that you're not drinking enough.
2. Get Enough Sleep: Sufficient sleep is vital for kidney health. Lack of sleep can accelerate kidney function decline and increase blood pressure and blood sugar levels, which contribute to kidney damage. Aim for 7-8 hours of restful sleep each night.
3. Exercise Regularly: Regular physical activity helps maintain a healthy weight, regulate blood pressure, and improve kidney health. Aim for at least 150 minutes of moderate-intensity exercise per week, which also lowers the risk of kidney disease, especially for those with diabetes.
4. Get Screened for Kidney Function Tests: Regular screenings, including kidney function tests, can detect early signs of kidney damage, particularly if you have risk factors like diabetes, high blood pressure, or heart disease. Early detection helps prevent further damage.
5. Manage Stress: Chronic stress can increase blood pressure, which can be harmful to kidney health over time. Try to incorporate stress-reducing activities such as meditation, yoga, deep breathing, or spending time in nature to help keep your stress levels in check.
6. Quit Smoking: Smoking damages blood vessels, decreases blood flow to the kidneys, and can increase blood pressure. Quitting smoking can significantly improve kidney function and overall health.
7. Limit Alcohol Consumption: Excessive alcohol can raise blood pressure and cause dehydration, both of which can harm the kidneys. Limiting alcohol intake or drinking in moderation can help protect your kidneys from damage.
8. Adopt a Kidney-Friendly Diet: Eating a diet rich in nutrients and low in sodium helps manage blood pressure and blood sugar, reducing strain on your kidneys. Here are some kidney-friendly superfoods:
- Cabbage: High in fibre, vitamins K and B6, and antioxidants, cabbage helps lower blood sugar and supports kidney function.
- Red Peppers: Rich in vitamins C and A, red peppers help lower blood pressure and fight kidney-damaging free radicals.
- Cauliflower: Full of folate, vitamin C, and fibre, cauliflower helps detoxify the body and protect kidneys from damage.
- Blueberries: Packed with antioxidants, blueberries help protect kidney cells from DNA damage.
- Fatty Fish (Salmon, Tuna, Sardines): These are rich in omega-3 fatty acids, which support heart and kidney health by promoting blood circulation and reducing inflammation.
What should you avoid to keep your kidneys healthy?
When it comes to maintaining kidney health, there are several habits that can either support or damage kidney function. Here are some key habits to avoid to ensure your kidneys stay healthy:
1. Avoid Overhydration: While hydration is important, excessive water consumption can overwhelm the kidneys and dilute sodium levels in the blood. Those with kidney conditions or a history of kidney stones should consult their healthcare provider to determine their specific fluid needs.
2. Take Medicines as Directed: Any medication you take passes through your kidneys. Improper use of over-the-counter painkillers, such as naproxen, ibuprofen, and aspirin, can harm the kidneys over time. If you take these medications regularly, consult your doctor. Some kidney health supplements and herbal remedies may also put a strain on the kidneys, so it’s important to discuss any non-prescription medicines with your healthcare provider.
3. Limit Processed Foods: Processed foods are often high in sodium, phosphorus, and unhealthy fats, all of which can damage the kidneys. Reducing your intake of processed snacks, ready-made meals, and fast food can help protect kidney function.
4. Reduce Saturated Fats: Excessive consumption of saturated fats from sources such as cheese, fatty meats, and palm oils can raise cholesterol levels and increase the risk of kidney disease. Opt for healthier fats, such as those found in avocados, nuts, and seeds.
5. Limit Salt Intake: Excess sodium can lead to high blood pressure, a key contributor to kidney disease. It’s important not to exceed 2,300mg of sodium per day. Reducing the use of salt in cooking and avoiding salty snacks can help manage blood pressure and protect your kidneys.
6. Quit Smoking: Smoking has a detrimental effect on kidney health. It damages blood vessels, reduces blood flow to the kidneys, and raises blood pressure. Quitting smoking can significantly improve kidney function and overall health.
7. Limit Alcohol Consumption: Excessive alcohol consumption can harm the kidneys by raising blood pressure and disrupting hormone balance. If you drink alcohol, do so in moderation and be mindful of its effects on your kidneys, particularly if you have existing health concerns.
8. Skip High-Protein Diets: Excessive protein intake, especially from animal sources, can put extra strain on the kidneys. If you have kidney conditions or are at risk, consult a healthcare professional about the appropriate amount of protein for your diet. On average, most people need about 0.8 grams of protein per kilogram of body weight per day. For individuals with kidney disease, this requirement may be lower, and a healthcare provider can help determine the ideal amount.
Expert’s insights on kidney health:
Dr Yogesh Kumar Chhabra, Director & Unit Head - Nephrology, Fortis Shalimar Bagh, said: “Simple investigations like kidney function test, urine evaluation and blood pressure monitoring can give us an indication regarding involvement of the kidney at early stages, where appropriate measures can be taken to halt or reverse the progression of kidney disease.”
Frequently Asked Questions
Q1. How can you prevent kidney disease?
To prevent kidney disease, maintain a healthy and balanced diet, stay hydrated, manage blood pressure and blood sugar levels, and exercise regularly. Regular health check-ups and early detection are also important for effective kidney disease prevention.
Q2. How does diabetes affect the kidneys?
Diabetes and kidney health are closely linked. Diabetes can damage the blood vessels in the kidneys, impairing their ability to filter waste and excess fluids effectively. Over time, this damage can lead to kidney dysfunction, increasing the risk of kidney disease. Early detection and timely kidney disease treatment are required to prevent further complications and preserve optimal kidney function.
Q3. What are the biggest risk factors for kidney disease?
The biggest kidney disease risk factors include high blood pressure, diabetes, and a family history of kidney problems. Other factors like smoking, obesity, and older age also increase the risk. Managing these conditions through lifestyle changes and medical care can effectively prevent kidney diseases.
Q4. What damages the kidneys the most?
High blood pressure and uncontrolled diabetes damage the kidneys the most by impairing their ability to filter waste. Managing these conditions is crucial for effective kidney disease prevention.
Q5. What is a good drink for the kidneys?
Water is the best drink for kidneys as it helps flush out toxins and supports proper kidney function. Staying well-hydrated is essential for kidney disease prevention and overall health.
Q6. How much protein is good for the kidneys?
For healthy kidneys, a balanced protein intake is recommended, typically around 0.8 to 1 gram of protein per kilogram of body weight per day. However, if you have kidney disease, it’s important to consult a healthcare provider to determine the appropriate amount of protein for your specific condition to prevent further kidney damage.
Kidney Care: A Road To A Better Life
By adopting simple yet effective kidney care practices, you can protect your kidneys and improve your overall health. Small changes in your daily routine, like staying hydrated, eating well, and exercising, can make a big difference.
Small lifestyle changes today can protect your kidneys for years to come. Prioritise your kidney health—your future self will thank you!
Also, read our other blogs on kidney health:
1. Natural Remedies To Dissolve Kidney Stones
2. Purpose Of Kidney Diagnostic Tests
3. 10 Quick Tips To Avoid Kidney Failure
References
1. https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention
2. Vaidya SR, Aeddula NR. Chronic Kidney Disease. [Updated 2024 Jul 31]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535404/
3. https://www.cdc.gov/kidney-disease/prevention/index.html
4. Ko GJ, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity. https://pmc.ncbi.nlm.nih.gov/articles/PMC7460905/
