Keeping your kidneys healthy
Your kidneys are important organs that help keep your body working properly. They clean your blood by removing waste and extra fluid, help control your blood pressure, and make hormones that keep you healthy. Looking after your kidneys can help prevent serious health problems later in life. Below, you can find some helpful tips on how to keep your kidneys healthy.
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.
