10 ways to take care of your kidneys

Every day, all the blood in your body goes through your kidneys about 40 times. The kidneys work a bit like a filter. 

They have about a million tiny filters called glomeruli that keep blood cells and other important stuff inside your blood but let fluids, waste, and medicines pass through.

Some of the things your kidneys filter out are actually needed by your body, so your kidneys pull them back in. They have a big network of tubes, about 140 miles long in total, where this happens. For example, if you’re low on water, your kidneys keep more water in your body instead of letting it go out as urine. 

They also manage the levels of minerals like sodium and potassium in your body and pull sugar back into your blood.

Besides filtering, your kidneys have other big jobs too. They help control your blood pressure, make red blood cells, and turn on vitamin D to keep your bones strong. They do a lot of work and use up about a quarter of the energy your body makes.

That is why taking care of your kidneys is key to keeping you healthy.

1. Stay Hydrated

Drinking plenty of water helps your kidneys clear sodium, urea, and toxins from the body, which significantly reduces the risk of developing chronic kidney disease. Aim for about 1.5 to 2 liters per day, depending on your body weight and climate.

 2. Eat Healthily

A balanced diet that’s low in sodium, processed meats, and other kidney-damaging foods can help prevent the formation of kidney stones and other kidney-related issues. Focus on consuming plenty of fresh fruits, vegetables, and whole grains.

 3. Monitor Blood Pressure

High blood pressure can cause serious damage to your kidney vessels. Maintaining a healthy blood pressure through diet, exercise, and medication if necessary is key to kidney health.

 4. Control Blood Sugar

People with diabetes, or a high risk of diabetes, should monitor their sugar levels closely because high blood sugar can damage the kidneys over time. Keeping blood sugar levels under control can prevent or delay kidney damage.

 5. Maintain a Healthy Weight

Being overweight forces your kidneys to work harder, filtering more blood than normal. This can lead to kidney damage over time. Maintaining a healthy weight through diet and regular exercise protects your kidneys.

 6. Don’t Smoke

Smoking slows the flow of blood to the kidneys, impairing their ability to function properly. Quitting smoking can improve kidney function considerably over time.

 7. Limit Alcohol Consumption

Excessive drinking can cause changes in the function of the kidneys and put them at risk for disease. Limiting alcohol intake to moderate levels is advisable.

 8. Avoid Overusing Painkillers

Common non-prescription pills like aspirin, ibuprofen, and acetaminophen can cause kidney damage if taken regularly over long periods. Use them minimally and only as needed.

9. Get Regular Kidney Checks

If you have risk factors for kidney disease—such as high blood pressure, diabetes, or a family history—regular screenings can help detect issues early, when they’re most treatable.

10. Exercise Regularly

Regular physical activity helps with blood pressure and weight management, both of which are crucial for kidney health. Just 30 minutes of daily moderate-intensity activity can make a significant difference.