Exercise regularly:
Aim for at least 150 minutes of moderate-intensity aerobic activity per week, and strength exercises on 2 or more days a week. Strength training can involve activities like weightlifting, resistance band exercises, or bodyweight exercises such as squats and push-ups. Regular physical activity helps improve blood flow, reduce blood pressure, control blood sugar, and support healthy kidney function. If you’re unsure about where to start or have any existing health conditions, it’s a good idea to consult with a healthcare provider or a fitness professional for guidance.Maintain a healthy weight:
If you are overweight or obese, losing weight can help. Carrying excess body mass may impair kidney function since it increases the workload on these organs. Excess body mass is also known to promote risk factors such as high blood pressure, diabetes, and heart-related problems which aggravate kidney disorders. It is also believed that as little as a five to ten percent reduction in bodyweight improves kidney function and slows down the progression of kidney disease.Eat healthy foods:
Eat more fruits and vegetables, and limit how much salt you consume. Eating a well-balanced, nutrient-rich diet is essential for maintaining kidney health and preventing further damage if you have kidney disease. A healthy diet can help manage blood pressure, blood sugar, and weight—factors that all affect kidney function.Avoid certain medications:
Avoid over-the-counter anti-inflammatory medications like ibuprofen, Advil, and Motrin. Long-term use of these medications can damage your kidneys. Chronic use of NSAIDs is one of the most common causes of drug-induced kidney injury. These medications can constrict the blood vessels in the kidneys, reducing the kidney’s blood flow and filtration ability. Some prescription medications, especially certain antibiotics, diuretics, and medications for high blood pressure, can also have side effects that affect kidney function. Always talk to your healthcare provider about any new medications and whether they could pose a risk to your kidneys.Stay hydrated:
Staying hydrated is important for kidney function. Staying hydrated is essential for overall health, and it plays a particularly crucial role in supporting kidney function. The kidneys are responsible for filtering waste and excess fluids from the blood, and staying well-hydrated helps them perform this vital function more efficiently. Proper hydration ensures that the kidneys can effectively flush out toxins, waste products, and excess salts from the bloodstream. Dehydration can lead to a buildup of waste, putting extra strain on the kidneys. Drinking enough fluids can help prevent kidney stones by diluting the substances in urine that can form crystals. The risk of kidney stones is higher when you are dehydrated, as urine becomes more concentrated and prone to forming solid deposits.Manage risk factors:
Manage risk factors like diabetes and high blood pressure. Managing underlying risk factors, such as diabetes and high blood pressure, is crucial for protecting kidney health and preventing the progression of kidney disease. These two conditions are among the leading causes of kidney damage, and controlling them effectively can help preserve kidney function and reduce the need for dialysis.Get regular checkups:
Get your kidneys checked regularly, and ask your health care provider about your kidney health. Regular checkups are essential for monitoring kidney health, especially if you are at risk for kidney disease due to conditions like high blood pressure, diabetes, or a family history of kidney disease. Early detection of kidney problems allows for timely interventions, which can slow or even prevent further damage to the kidneys. The goal is to detect kidney issues before they become severe enough to require dialysis.Reduce stress:
Explore stress-reducing activities. Chronic stress can have a negative impact on your overall health, including kidney function. Prolonged stress can contribute to high blood pressure, diabetes, and heart disease—conditions that directly affect the kidneys. Managing stress is therefore an important part of maintaining kidney health and preventing kidney disease from progressing.Quit smoking:
Smoking is harmful to your kidneys as it reduces blood flow, raises blood pressure, and accelerates the progression of kidney disease. It also increases the risk of developing cardiovascular problems, which can further strain kidney function. Quitting smoking improves overall health, reduces kidney damage, and enhances circulation. If you’re ready to quit, seek support from your healthcare provider or consider resources like smoking.Early chronic kidney disease (CKD) has no signs or symptoms, so it’s important to be aware of risk factors and get tested regularly. The earlier you treat CKD, the better.