It’s National Kidney Month, the perfect time to think about kidney health. Your kidneys are powerhouse organs, helping your body remove waste and toxins, produce red blood cells, manage blood pressure, and keep your bones healthy. When kidney function diminishes to a certain level, regular dialysis treatments or a kidney transplant are needed to do the job your kidneys would normally do.
Unfortunately, kidney disease is often called the “silent killer” because it may not cause symptoms until it is quite advanced. The good news is that there are many lifestyle changes you can make right now to help keep your kidneys healthy and reduce the likelihood of needing dialysis or a transplant in the future. Here are our top seven everyday habits to keep your kidneys healthy:
1. Watch your blood sugar.
Diabetes is the leading cause of kidney disease. When your blood sugar is too high, it damages the tiny blood vessels and filters of the kidney, affecting it’s ability to clear toxins and perform other key functions. If you don’t have diabetes, ask your doctor to check your blood sugar to make sure it’s OK. If you have been diagnosed with diabetes, manage your blood sugar according to your doctor’s plan to help prevent damage to the kidneys.
2. Manage your blood pressure.
Hypertension, or high blood pressure, is the second leading cause of kidney disease. When blood pressure is high, it can damage the blood vessels that supply the kidneys and reduce the flow of oxygen to them. This can damage kidney tissue and nephrons, making it more difficult for the kidneys to remove waste and excess fluid. Get your blood pressure checked regularly, and if it is high, follow your doctor’s plan to manage it.
3. Quit smoking.
Smoking damages your heart and blood vessels, which leads to poor blood flow to the kidneys. It also causes high blood pressure, which (as noted above) causes your kidneys to work harder, damaging them further as time goes on. If you already have hypertension or diabetes, smoking usually accelerates your path to kidney disease. By quitting smoking, you can help preserve your kidney function for much longer.
4. Follow a low-sodium diet.
The kidneys help filter excess sodium and fluid from the body, so they must work harder when sodium levels are high. A high-sodium diet can also lead to high blood pressure, which damages the blood vessels that supply the kidneys. To lower the sodium in your diet, avoid restaurant meals, which are often high in sodium, and cook at home with fresh foods whenever possible.
5. Drink water.
Drinking water helps your kidneys clear sodium, excess fluid, and other waste from your body. Water also helps keep blood vessels open, allowing them to carry much-needed nutrients to the kidneys. Aim for about eight glasses a day, spread throughout the day, to help keep your kidneys functioning well.
6. Avoid non-steroidal anti-inflammatory drugs.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can restrict blood flow to the kidneys. Over time, this can damage the kidneys’ filters and contribute to chronic kidney disease. NSAIDs can also cause the body to retain salt, which may raise blood pressure and further harm the kidneys. To help keep your kidneys healthy, avoid frequent NSAID use or talk to your doctor about taking the lowest effective dose for the shortest possible time.
7. Exercise regularly.
Exercise is beneficial for many reasons, including kidney health. It helps reduce high blood pressure and regulate blood sugar—two important factors, as hypertension and diabetes are the leading causes of chronic kidney disease. Exercise also improves blood flow, helping the body deliver oxygen and nutrients to the kidneys. Talk to your doctor about an exercise plan that works for you.
We hope this blog has helped your discover simple habits that can help protect your kidneys and support your overall health. Small daily changes—like staying hydrated, eating smart, staying active, and watching your blood pressure and blood sugar—can truly make a big difference over time.