6 Golden Steps To Keep Your Kidneys Healthy

Stephy Gandhi

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6 Golden Steps To Keep Your Kidneys Healthy (With Food Guide)

The kidney is our body’s vital organ. Maintaining it healthy is essential, especially if we get engaged in a busy life schedule and following unhealthy food patterns. With these easy steps to keep your kidneys healthy, you can lead a healthy lifestyle. But why do we need to keep our kidneys healthy? It is because it is involved in various bodily activities such as

  • filter and expel out toxins, impurities
  • balance fluid and electrolyte level
  • control blood pressure by producing hormones
  • produce an active form of vitamin D for stronger bones
  • control the production of erythrocytes

Proper kidney functioning is the key to healthy well-being. Therefore, one should take active steps towards following proper lifestyle and food practices for a healthy kidney in the long run.

Effective Steps To Keep Your Kidneys Healthy

1. Exercise Regularly

Exercise Regularly
Source: Medium

Routine workout and eating right keeps your body fit and active. Exercise lowers the risk of many chronic diseases such as hypertension, diabetes, and chronic kidney diseases, which are the most prevalent risk factors for kidney damage.

In every aspect, physical activity offers incredible health benefits from inside out. It significantly enhances serotonin levels, which improves mood and makes you feel happier than good for health.

2. Drink Plenty Of Water

Drink Plenty Of Water
Source: RISMedia

One quote states that “Water is the soul of the earth,” which is very true. You have probably heard that drink eight glasses of water a day, and I think this is a reasonable goal to stay hydrated throughout the day.

Consistent water intake excretes out all the toxins from your body and lowers the risk of kidney problems. Water consumption depends on many factors, such as climate, body weight, exercise, pregnancy, and many more. Importantly, intake should be higher for a person with kidney stones to prevent its deposits.

Is there any way to check how much one should drink? Notice your urine’s color; if it’s pale yellow or clear, then it’s okay. But if it’s dark yellow, you might need more water.

3. Avoid Smoking Habits

Avoid Smoking Habits
Source: Healthline

Smoking is injurious to health. Smoking accelerates the risk of kidney problems. See how it affects the kidney’s health.

  • Affects the antihypertension medication 
  • Results in uncontrolled blood pressure, harm kidneys
  • Damages your blood vessels, leading to poor blood flow in your kidneys
  • Affects arterioles of kidneys and also cause thickening of renal arteries
  • Causes thickening and hardening of renal arteries 
  • Impacts other kidney functions too
  • Puts your kidney at an increased risk for cancer

Therefore, try to quit smoking to keep your kidney healthy.

4. Monitor Your Blood Pressure

Monitor Your Blood Pressure
Source: Medical News Today

120/80 is a healthy blood pressure reading. High blood pressure is one of the top causes of kidney damage. If your blood pressure is/exceeds 140/90, then you are suffering from hypertension.

The kidneys’ function is to filter out waste from the blood, which needs healthy blood vessels. High blood pressure damages the arteries that lead to an impact on kidney functions. Improper functioning of kidneys accumulates all waste of your blood. It might put the person in danger as a person might go for dialysis or kidney transplantation. Therefore, keep monitoring your blood pressure to avoid further complications.

5. Control Your Blood Sugar Levels

Control Your Blood Sugar Levels
Source: Everyday Health

Sugar is not a problem for the kidney until you have exceeded the level above the normal range. Uncontrolled diabetes damages the blood vessels and injures the kidney filters. At this stage, kidneys won’t be able to purify the blood properly and retain more wastes in the blood. Another reason when your body can’t use the access sugar in the blood, your kidneys need to be extra hard to filter out blood.

6. Stop Taking Counter Medications

Stop Taking Counter Medications
Source: Verywell Mind

If you don’t have any kidney issues and take medications occasionally, then no need to worry. But suppose you are already struggling with kidney problems and taking so many pills such as NSAIDs such as Ibuprofen and Naproxen, antibiotics, diuretics, laxatives, etc. In that case, it is a red sign.

Avoid using medicines regularly; otherwise, you could be risking your kidney’s health. These medications interrupt the kidney functions and making the situation more worse.

Best Foods That Are Good For Renal Health

For kidney diseases, a patient should follow the sodium, potassium, and phosphorus restricted diet.

1. Red Bell Peppers

Red Bell Peppers
Source: Unsplash

Since red bell pepper has very low potassium content, it enables the kidneys to perform its functions effectively by breaking down toxic wastes in the kidney. It is also rich in fibers, vitamin A, vitamin C, folate, and other nutrients required for the kidneys’ proper functioning.

2. Cabbage

Source: Healthy Habits

Cabbage is filled with phytochemicals and other good amounts of nutrients to nourish the kidneys. It is considered the best vegetable for kidney health. Mainly due to its lower potassium content, which makes it so great as a dialysis superfood.

3. Onions

Source: Healthline

Onion comes with a good amount of antioxidants that help in the detoxification of the kidneys. So, you can have raw or cooked onion for maintaining kidney health. It helps to reduce the excess salt intake, which doesn’t compromise the kidney’s health.

4. Garlic

Source: Good Housekeeping

Garlic works as a flavoring agent and has some antioxidants, which keep you safe from kidney diseases. It helps in reducing inflammation and serves as the best salt-alternative, making the kidneys healthy. It is rich in vitamin C, manganese, vitamin B6.

5. Cauliflower


Like cabbages, this is also the right choice as it carries vitamin C, folate, fibers, which benefits the kidney. Cauliflowers have anti-inflammatory properties due to the presence of indoles. These nutrients help to remove toxins from the kidneys.

6. Apples

Source: Healthline

Apples are one of the best, healthy fruits for kidney health. It has anti-inflammatory properties that prevent urinary tract infections and reduce the risk of kidney stones. The powerful fiber called pectin secures the kidneys from any damage like high cholesterol levels, etc.

7. Berries

Source: Saga

You can choose any berries, such as strawberries, blueberries, cranberries, etc. They benefit both the urinary tract and kidneys. These tiny fruits have powerful phytonutrients that prevent bacteria from sticking to the urinary tract’s linings, preventing infections. You can also put red grapes, pineapples, etc., in your basket for renal health.

8. Skinless Chicken

Skinless Chicken
Source: Good Eggs

An adequate amount of high-quality protein is essential for a healthy kidney. Choose the skinless chicken as it is loaded with a minimal amount of sodium, potassium, and phosphorus than the skin on. Never buy pre-made roasted chicken containing a decent amount of sodium, potassium; those are not good for kidneys.

9. Egg Whites

Egg Whites
Source: Healthline

We know egg yolk is the healthiest part; however, it has a significant amount of phosphorus. Egg white provides you with an adequate amount of proteins with the limited phosphorus content. Egg white is considered to be the best for people undergoing dialysis treatment.

Thus, by including all these foods mentioned above in your diet, you can ensure the best renal health for yourself. With the proper nutrition, don’t forget to follow those steps to keep your kidneys healthy.

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