Keeping your kidneys healthy

The key to protecting your kidney function in the long term is to have a moderate healthy lifestyle. This can include eating balanced meals, staying active, drinking plenty of water, and keeping your blood pressure and weight under control. 

Choose fresh foods instead of processed ones, limit salt and alcohol, and avoid smoking. Regular check-ups with your doctor can help spot any changes early and keep your kidneys healthy for years to come. Simple lifestyle changes can make a big difference in keeping your kidneys working well.

Stay Physically Active and Maintain Fitness 

Benefits of Regular Exercise for Kidney Health 

Moving your body regularly is great for your overall health and your kidneys. Exercise helps keep your heart strong, improves blood flow, and lowers blood pressure – all of which help your kidneys work better. It can also help you stay at a healthy weight, which puts less stress on your kidneys. 

Try to do at least 30 minutes of physical activity most days. Walking, swimming, dancing, or riding a bike are all good choices. You don’t have to do it all at once, short sessions throughout the day add up. If you’re just starting out, begin slowly and increase your activity over time. 

Blood Pressure 

High blood pressure, also known as hypertension, is one of the biggest causes of kidney damage. When your blood pressure is too high, it can damage the small blood vessels in your kidneys and stop them from working properly. 

Tips for Maintaining Healthy Blood Pressure Levels 

To keep your blood pressure in a healthy range, try to: 

• Avoid eating too much salt 

• Be active regularly 

• Keep a healthy weight 

• Avoid smoking 

• Get enough sleep 

• Take any medicine your doctor gives you as directed 

It’s also a good idea to check your blood pressure often, especially if you’re over 40 or have other health problems. 

Eat a Balanced Diet 

What you eat affects how well your kidneys work. A healthy, balanced diet gives your body the nutrients it needs and helps control your weight, blood pressure, and blood sugar levels – all of which protect your kidneys. 

Dietary Recommendations 

• Don’t eat too much salt: Too much salt can raise your blood pressure. Try using herbs and spices to flavour your food instead. 

• Avoid processed foods: Packaged and fast foods often have too much salt, sugar, and unhealthy fat. 

• Eat more fresh foods: Choose fruits, vegetables, whole grains, and lean proteins. These foods are better for your kidneys and your overall health. 

Stay Hydrated 

Drinking enough water helps your kidneys remove waste from your body through urine. It also helps your blood flow smoothly and keeps your kidneys healthy. 

Most people should aim to drink 6 to 8 glasses of water a day. You may need more if it’s hot or if you’re very active. If you already have kidney problems, ask your doctor how much water is right for you. 

Avoid Smoking and Limit Alcohol Consumption 

Smoking and drinking too much alcohol can harm your kidneys. Over time, these habits can reduce kidney function and increase your risk of kidney disease. 

Smoking makes it harder for blood to flow to your kidneys, which can damage them. It also increases your risk of high blood pressure and kidney disease. Quitting smoking helps your kidneys – and your whole body – stay healthier. 

Try to drink only a small amount of alcohol. Drinking too much can raise your blood pressure and cause damage to your kidneys over time. In the UK, this means no more than 14 units per week. Spread your drinks out over several days and try to have some alcohol-free days too.   

Check your kidney function 

Kidney disease often doesn’t cause many symptoms at first, so it’s important to get tested regularly keep an eye out for any changes to your health and how you’re feeling, especially if you have risk factors like high blood pressure, diabetes, or a family history of kidney problems. You can take a quick and easy health check from Kidney Research UK to see if you are at risk of kidney disease. It only takes two minutes, and they will send you your results straight away. Early detection of kidney disease means you can take steps to protect your kidneys and avoid serious health issues later on. 

Common Mistakes That Harm Kidney Health 

Even small daily habits can put extra strain on your kidneys. Try to avoid these common mistakes: 

• Not drinking enough water: Dehydration makes it harder for your kidneys to filter waste. Aim to drink water regularly throughout the day. 

• Eating too many processed foods: Ready meals, crisps, and fast food often contain high levels of salt and additives that raise blood pressure and can damage kidney function over time. 

• Ignoring blood pressure checks: High blood pressure is one of the main causes of kidney problems. Get your blood pressure checked once a year, even if you feel healthy. 

• Taking painkillers too often: Some pain relief medicines, like ibuprofen, can harm your kidneys if used too much or for too long. Always follow medical advice. 

• Drinking too much alcohol or smoking: Both can raise blood pressure and lead to problems in the future. Cutting back can make a big difference. 

Keeping Your Kidney Healthy FAQs 

Does sleep affect kidney health? 

While poor sleep does not directly impact on kidney health, getting enough good-quality sleep is important for your overall health and wellbeing, as it helps your body to rest and repair. Poor sleep can affect your energy, blood pressure, and overall wellbeing, which may put extra strain on your kidneys over time. 

How does stress affect the kidneys? 

Long-term stress can raise blood pressure and lead to unhealthy habits like poor diet or lack of sleep. Managing stress through relaxation, exercise, or talking to others can help protect your overall health, including your kidneys. 

Can being overweight affect my kidney health? 

Carrying extra weight can make it harder for your body to manage blood pressure and blood sugar levels. Keeping a healthy weight through balanced eating and regular activity supports good kidney function. 

Are herbal or natural supplements always safe for kidney health? 

Not always. Some supplements and herbal remedies can be hard for your kidneys to process. It’s best to use them carefully and check with a healthcare professional before starting anything new. 

Why are regular check-ups important for kidney health? 

Kidney problems often develop slowly and may not cause symptoms at first. Regular health checks can spot early changes so you can take steps to stay healthy.