7 Everyday Habits to Keep Your Kidneys Healthy

Health - kidney health tips - March 16, 2026

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.

Staying Active with Kidney Disease: Small Steps that Help

Living with kidney disease can bring changes to your daily routine — but one thing that remains important is staying active. Regular movement can help improve your energy, support heart and kidney health, manage blood pressure, and even boost your mood. The good news? You don’t need to start running marathons or spend hours in a gym. There’s so much you can do right now to start having a more active lifestyle.

At Puget Sound Kidney Centers, we encourage everyone to find safe and enjoyable ways to move every day. If you’re enjoying it, you’re more likely to stick with it, so find what works for you! Here are a few ideas to get you started:

1. Start with Stretching

Stretching keeps your muscles flexible and your joints comfortable. Try these simple moves:

Neck rolls – slowly look side to side, then up and down.
Shoulder circles – roll your shoulders forward and backward.
Ankle circles – while seated, lift one foot and rotate your ankle.

A few minutes in the morning or before bedtime can ease stiffness and help you feel more limber throughout the day. Tip: make stretching work for you! Listen to a podcast, watch TV, or put on some calming music to make it more enjoyable.

2. Take Short Walks

Walking is one of the safest and most effective ways to stay active.

If you’re indoors, walk around your home, in your yard or down the hallway to get the blood flowing.
Gradually add a few minutes each week.
If you use a mobility aid, bring it along — steady movement counts just the same.

Even short walks help improve circulation and strengthen your heart and lungs. If you’re able, get out in the fresh air and walk the neighborhood. Even 15 minutes can make a big difference.

3. Try Chair Yoga or Seated Exercises

Chair-based movement can build strength and flexibility while keeping you supported.

Look for “chair yoga for beginners” videos online or join a local senior or wellness center class.
Practice gentle arm lifts, leg extensions or seated twists.
Always move at your own pace — there’s no need to push or strain.

4. Make Movement a Habit

It’s easier to stay active when it becomes part of your routine. Try:

Setting a timer to stretch every hour.
Doing light activity while watching TV or listening to music.
Inviting a friend or family member to join you for accountability and fun.

Consistency, not intensity, is what matters most.

5. Check with Your Care Team

Before starting any new exercise, talk with your nephrologist, nurse or dietitian. They can help you find activities that fit your health needs and energy levels, especially if you’re on dialysis or managing other conditions.

Small Steps, Big Impact

Every bit of movement adds up. Staying active helps you feel stronger, more confident and more in control of your health. Whether it’s a short walk, a stretch between chores, or a few minutes of chair yoga, these small steps can make a meaningful difference in how you feel each day.

Puget Sound Kidney Centers is here to support you on every part of your kidney health journey — including finding safe, enjoyable ways to stay active.

5 Myths About Kidney Disease—Busted!

Health - education, kidney health tips - August 11, 2025

Kidney disease affects millions of people across the U.S.—and yet, many misconceptions still persist. These myths can prevent people from understanding their risks, getting diagnosed early or seeking treatment when it matters most. At Puget Sound Kidney Centers, we believe knowledge is power. Let’s set the record straight and bust some of the most common myths about kidney disease.

Myth #1. Only older people get kidney disease.
While age can be a risk factor, kidney disease can affect people of all ages. In fact, diabetes and high blood pressure—the two leading causes of kidney disease—are increasingly common in younger adults. Even children can develop certain types of kidney disease, especially if there’s a family history or underlying condition. The bottom line: no matter your age, it’s important to know your risk factors.

Myth #2. You’ll feel symptoms right away if your kidneys are in trouble.
Kidney disease is often called a “silent disease” because symptoms may not appear until the kidneys are already severely damaged. Many people don’t realize they have kidney disease until it’s advanced. This is why routine lab tests that check kidney function—especially if you have diabetes, high blood pressure or a family history of the disease—are so important. Early detection can slow or even prevent disease progression.

Myth #3. If you had kidney disease, you’d stop urinating.
Many people associate kidney failure with the complete loss of urine output but that’s not always the case. You can still urinate even if your kidneys are not working well. In fact, the volume of urine doesn’t always reflect how well the kidneys are functioning. That’s why lab tests like estimated glomerular filtration rate (eGFR) and urine albumin are more reliable indicators of kidney health.

Myth #4. Only people with unhealthy lifestyles get kidney disease.
While lifestyle choices like diet and exercise play a role, kidney disease can also result from genetic conditions, autoimmune diseases (like lupus), infections and certain medications. Even people who live healthy lifestyles can be at risk, especially if there’s a family history or other existing medical conditions. Living a healthy lifestyle can help reduce your risk but it’s not a guarantee.

Myth #5. There’s nothing you can do once you have kidney disease.
This is one of the most harmful myths out there. While kidney disease is a serious condition, early diagnosis and proper management can make a big difference. With the right care—including lifestyle changes, medication and regular monitoring—you can slow the progression of kidney disease and protect your kidney function, which can help delay the need for dialysis or transplant. When chronic kidney disease progresses to Stage 5, dialysis or a kidney transplant can support your health and help you continue living a full, active life.

The bottom line is, don’t let myths keep you from protecting your health. Kidney disease can affect anyone, at any age, and symptoms often don’t show until the disease is quite progressed. At Puget Sound Kidney Centers, we’re here to support you with the education, resources, and care you need. If you have risk factors, talk to your healthcare provider about getting tested. Early detection saves kidneys—and lives.

How to Protect Your Kidneys This Summer

Health, Uncategorized - fitness tips, kidney health tips - June 19, 2023

An incredible 33% of adult Americans are at risk of developing kidney disease which, when it reaches stage five (also called end-stage renal disease), requires regular dialysis treatments or a kidney transplant for survival.

The good news is, there is a lot you can do to prevent kidney disease from developing in the first place. Most of these lifestyle changes are especially doable in the summer, when the days are longer and it’s easier to spend time outdoors.

Here are our top five ways to protect your kidneys this summer:

1. Cook at home. Eating at home is one of the best ways to ensure you’re eating kidney-healthy food. While restaurant and some fast food establishments may seem healthy, most meals out are packed with salt—not good for the kidneys. If you cook at home, you can control the amount of sodium you consume (aim for 2,000mg or less a day) and thus keep your kidneys healthy. Remember, it’s not the salt shaker that’s usually the problem—it’s pre-packaged, processed, and restaurant foods that are loaded with salt, with many meals exceeding the entire daily sodium limit. Cook at home and flavor foods with spices and herbs instead of salt.

2. Exercise every day. Exercise is so important for kidney health. Even a little bit every day will make a big difference in your health and how you feel. If you haven’t exercised regularly, make sure to build up slowly. Start by walking, stretching or lifting light weights. Gardening or taking an online yoga class are also great ways to work exercise into your daily routine. Make it a social outing as well by inviting friends over to walk around your neighborhood, or join a tennis or pickleball club. It’s never too late to learn a new sport! Working exercise into your day helps boost your mood and keep your kidneys healthy.

3. Stop smoking. Smoking can lead to many health problems, including chronic kidney disease. Smoking causes damage to your heart and blood vessels, which in turn leads to decreased blood flow to the kidneys. If this happens over time, it could cause irreversible damage to your kidneys. Quitting can be challenging but there are a number of resources available that can help. Help keep your kidneys healthy—talk to your doctor to help create a plan to stop smoking.

4. Manage blood pressure and diabetes. High blood pressure and diabetes are the two leading causes of chronic kidney disease. Controlling your blood pressure and managing your blood sugar are key to keeping your kidneys healthy. Keeping your blood pressure in the range set by your doctor, and keeping your blood sugar levels in your target range as much as possible, can help prevent damage to the kidneys.Talk to your doctor to make sure your diet and lifestyle choices and/or medication is helping you do this.

5. Reduce stress. Stress has a huge impact on our lives and our health. Research shows that spending time with people in the community helps lower stress, as does exercising, getting enough sleep, practicing breathing and meditation, and laughing. Lower your stress levels by spending time outside, joining a community group, spending time with family and friends, and focusing on living life in the moment.

That’s it—our five tips for promoting kidney health this summer. How do you plan to keep your kidneys healthy this summer? What lifestyle tips do you have? Let us know on Instagram, Facebook and Twitter!

The incredible impact nutritional supplements can have on people with kidney disease

Health - dietitian, kidney care, pskc staff - January 31, 2023

Each year, donations and financial support received at our Gift of Life helps us provide nutritional supplements for patients who can’t afford them and will truly benefit from them. These patients may be struggling with food insecurities, are recovering from surgeries or illnesses, or need extra calories to maintain their nutrition health.

Our dietitians have several options for patients that qualify: Nepro, Boost, LPS (liquid protein supplement), protein bars, and protein powders. Each of these nutritional supplements help patients get the calories, protein and nutrients they need to heal and survive. Our patients have expressed great gratitude for having these available. Here are words of appreciation from just a few of them:

• A 90-year-old veteran of the three military branches had been underweight and was not able to make a meal before coming to dialysis. Jennifer, his dietitian, started him on Nepro every day to increase calories. She says: “He has gained three kilograms and is now having an English muffin with peanut butter, with his morning coffee. It has stimulated his appetite and his energy levels. He is still able to walk himself to and from his dialysis chair, which has been an encouragement to younger patients.”

• Kathryn, one of our dietitians, recalls how grateful one of her patients that lives in a nursing facility was to get protein bars. “I had tried getting the facility to provide the bars for her, but that wasn’t an option. She is appreciative of all we do to help her.”

• Lilly, another one of our dietitians, remembers how some Nepro and Boost supplements provided by PSKC helped a patient get through these hard times. “I have a patient who recently had hip surgery and has been dealing with the pain, which affects her appetite a lot. She has so many medical bills in the past few months, and she is not able to afford any protein supplements.”

A big thank you to all donors who have helped fund our nutrition supplement program! Your support has a major impact on the patients we serve.

March is National Kidney Month! See 7 simple ways to keep your kidneys healthy.

Health - kidney health tips, national kidney month - March 10, 2022

March is National Kidney Month and World Kidney Day is March 10, making this the perfect time to raise awareness about the role your kidneys play. Kidneys are such vital organs — they help rid your body of waste, control your blood pressure, balance electrolytes, and produce red blood cells, among many other things. When your kidneys fail, they can’t perform these essential functions, and you must undergo regular dialysis treatments or have a kidney transplant. The good news is, making simple lifestyle changes can help you avoid kidney problems and keep your kidneys healthy.

1. Watch your blood pressure. Work with your doctor to keep your blood pressure under control — high blood pressure, or hypertension, is one of the leading causes of chronic kidney disease.

2. Manage your blood sugar. Diabetes is another leading cause of CKD. Uncontrolled diabetes can lead to many other problems as well, like heart disease, blood vessel disease, loss of limbs and blindness. If you have diabetes, make sure to control your blood sugar.

3. Quit smoking. Smoking increases your risk for kidney problems, as well as heart disease. Work with your doctor to find ways to help you quit smoking.

4. Exercise regularly. Exercise has so many benefits — it improves your mood, helps you maintain a healthy weight and helps controls your blood pressure. Start slow and build up to 30 minutes a day.

5. Follow a low sodium diet. Foods high in salt make your kidneys work extra hard. Try to avoid this by keeping your sodium intake to less than 2,000 milligrams per day. Cook at home whenever possible, as restaurant meals and ready meals from grocery stores are usually very high in salt.

6. Avoid over-the-counter anti-inflammatories. If you have CKD, avoid anti-inflammatory medications like ibuprofen, Advil and Motrin. Even if your kidneys are currently healthy, make sure to only use these medications minimally. Speak to your doctor if you plan to use these medications on a regular basis, as your kidney function should be checked first.

7. Ask your doctor for simple tests to check your kidney function. Simple blood and urine tests can be done to check your kidneys. Ask your doctor to check your kidney function at your next appointment.

Knowledge is power — take our risk quiz now to see if you’re at risk for chronic kidney disease.

If kidney disease runs in your family, or you have high blood pressure or diabetes, learn more about getting tested for kidney disease.

And make sure to follow us on on Instagram, Facebook and Twitter for more tips on how to keep your kidneys healthy!

Raise awareness of kidney health on March 12, World Kidney Day

Health - kidney health tips - February 26, 2020

Kidney health for everyone, everywhere is the theme of this year’s World Kidney Day, celebrated March 12 and a chance for all of us to remind ourselves of just how important these bean-shaped organs are.

What your kidneys do

Kidneys filter blood and remove waste. They also balance electrolytes, control blood pressure, produce red blood cells and help you maintain healthy bones, among other things.

One fifth of the blood pumped by your heart goes to the kidneys, where it is processed and filtered. Excess water, salt, minerals and waste are sent to the bladder as urine and ‘clean’ blood is returned to circulation. It takes just five minutes for all of your blood to be filtered by the kidney which means in 24 hours, your kidneys will filter all of your blood 288 times!

Most people are born with two kidneys, although you need just one functioning kidney to live a normal, healthy life.

How to keep your kidneys healthy

The good news is, you can do a lot to help your kidneys stay healthy.

1. Eat less salt. Foods high in salt make your kidneys work harder. Try to keep your sodium intake to less than 2,000 milligrams per day. Eat out less (restaurant meals are loaded with salt) and instead, cook from scratch at home.

2. Watch your blood pressure. High blood pressure causes kidney disease. Manage your blood pressure and get it checked regularly.

3. If you have diabetes, control your blood sugars. For more than 40 percent of people with kidney failure, diabetes is the cause. Uncontrolled diabetes can also lead to heart disease, blood vessel disease, loss of limbs and blindness.

4. Stop smoking. Smoking greatly increases your risk for all kidney-related problems, including heart disease.

5. Exercise regularly. Work with your doctor to create an exercise plan that works for you. Exercising on a regular basis and maintaining a healthy weight can help keep your kidneys healthy.

Get your kidneys checked

Simple urine and blood tests can check your kidney function. Ask your doctor at your next check-up. Catching kidney disease early is key, as you might be able to slow it down with simple lifestyle changes.

If you’re at risk for kidney disease, or it runs in your family, don’t wait – make an appointment to get tested today.

Help us spread the word about kidney disease – join the conversation on Facebook, Instagram, and Twitter.

Keep cool when it’s hot: tips for dialysis patients

Health - kidney health tips - July 26, 2019

When you’re on dialysis, it can be difficult to manage your fluid intake and when it’s hot out, that becomes an even bigger challenge. It’s good to have a list of ways to keep cool on those hot summer days so you’re not tempted to go over your fluid limit. Below are some of our favorite ways to keep cool without gulping down more drinks.

1. Freeze fruit⁠ — like strawberries, raspberries or blackberries ⁠— to suck on when you’re thirsty.

2. Measure out your daily water limit and pour it into an ice cube tray. (Ice cubes last longer than sips of water.)

3. Stay in air-conditioned places like malls or grocery stores.

4. Take a cool bath or shower and let your hair air dry instead of using a hairdryer.

5. Cool a washcloth and drape it over your forehead, then sit in front of a fan.

6. Wear lightweight clothing.

7. If you have diabetes, pay close attention to your blood sugar as high blood glucose can make you extra thirsty.

8. Avoid spicy foods.

9. Stay away from strenuous activity so as not to dehydrate your body further.

10. Suck on a lemon or lime to quench your thirst.

How do you stay cool during the hot summer days? We’d love to hear your creative ideas! Share your tips with us via Facebook, Twitter or Instagram.

Love your kidneys!

Education, Health - kidney health tips - February 13, 2019

Make simple changes for kidney health

February is all about love and this year, it’s time to spread that love to your kidneys. The truth is, they need it! Kidney disease is serious and one in three adult Americans is at risk for it. When your kidneys fail, you need regular dialysis treatments or a kidney transplant to survive. The good news is, there are many things you can do right now to prevent kidney disease from happening. Follow the tips below to spread the love to your kidneys and help keep them healthy.

1. Follow a low-sodium diet. Eating foods high in sodium can increase your blood pressure and make your kidneys (and your heart) work harder. Keep your sodium intake under 2,000 milligrams a day. Avoid fast foods and packaged foods, and limit eating out as restaurant meals can be full of sodium. Cook at home, choose fresh fruits and vegetables to snack on and flavor foods with spices instead of salt. Check out our tasty low-sodium recipes and work with your dietitian or doctor on a complete meal plan.

2. Monitor your blood pressure. High blood pressure can impact arteries around your heart, making them weak and unable to deliver enough blood to your kidneys. Keep your blood pressure in check to help keep your arteries strong.

3. Exercise regularly. Regular exercise can help you control blood pressure, lose weight, get stronger and sleep better. It can also greatly improve your mood. Start slowly and work up to 30 minutes a day. Check out more fitness tips and work with your doctor to create an exercise plan that’s right for you.

4. Quit smoking. Smoking can slow the blood flow to your kidneys. If you smoke, work with your doctor on a plan to cut back and work towards quitting altogether. Visit smokefree.gov for tips and more information.

5. Control your blood sugar if you have diabetes. High blood sugar can damage blood vessels in your kidneys. Keep your blood sugar at the level your doctor recommends to prevent kidney damage.

Now’s the time to focus on yourself and your health. Don’t put it off! Follow the tips above for a healthier you and let us know how it’s going – share with us on Facebook, Twitter and Instagram!

Five tips for kidney patients this holiday season

Health, Recipes - December 20, 2018

If you have kidney disease, you’ve likely changed your diet to keep healthy. Following the kidney diet can be tough anytime of the year but especially challenging during the holidays, when parties and events, complete with platters of tempting, non-kidney-friendly food, are ever present. Don’t let this keep you away from enjoying fun times with your loved ones this holiday season! Here are five tips for surviving holiday parties and gatherings while sticking to the kidney-healthy diet:

1. Eat beforehand. Don’t show up to a party with an empty stomach. It’s so much harder to stick to your diet when your stomach is rumbling! Eating beforehand will help you avoid temptation and give you more time to focus on why you’re really there—to enjoy good company during the holidays.

2. Offer to bring a kidney-friendly dish. Yes, this means you’re not off the hook for cooking, but it also means you’re guaranteed to have something kidney-friendly to munch on wherever you go. Plus, you’ll be able to introduce other party-goers to a low-salt, kidney-healthy meal, something that’s good for just about everybody! Check out our kidney-friendly recipes if you’re looking for a dish to make.

3. Avoid processed foods, including processed meats. Processed food equals high salt, a definite no. Steer clear of these items; choose low-sodium proteins and fresh foods instead.

4. Control your portions. Have your eye on some tasty treats but know they aren’t particularly kidney-friendly? Have just a taste to satisfy your craving, then use your willpower to move on.

5. Plan an active gathering. If you’re hosting, plan an activity instead of centering the party around food. Going for a walk or a short hike, will take the focus off food and get those endorphins going, leaving everyone feeling good about getting some exercise during the long winter months. Playing board games and family sports is also a nice way to spend quality time and make memories not centered on eating.

You don’t have to avoid holiday parties just because there may be foods you can’t eat. Follow the tips above and you’ll be setting yourself up for a great time with family and friends!

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