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Top 10 Tips to Keep Your Kidneys Healthy

Kidney health is important for everyone! But, some people have extra motivation to keep their kidneys healthy. Maybe you’ve donated a kidney and want to make sure your single kidney stays healthy. Maybe you have a family history of kidney disease and want to do everything you can to prevent it from happening to you. Or, maybe you just know how important kidneys are, and want to do everything you can to keep them healthy.

Whatever the reason, these tips will help your kidneys filtering happily for years!

*Please note that this post contains clearly identified affiliate links.  As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you).

Keep Salt in Check

A low sodium diet is key to keep your kidneys healthy. Too much salt can hurt your kidneys. A high sodium diet can cause high blood pressure, which is the #1 cause of kidney disease in the United States. (1)

The Dietary Guidelines for Americans recommend everyone limit sodium to 2,300mg per day. This is about 50% less than most of us are eating! One teaspoon of salt has 2,300mg of sodium.

If you have high blood pressure the recommendation is only 1,500mg of sodium per day.

For most people, the first step to cutting the salt is to choose foods that are low in sodium in the first place. Most of the salt in our diet is already in food, not necessarily the salt we add to food. Deli meat, condiments, fried foods, bacon, sausage, chips and crackers are common salty culprits. Food from restaurants is typically pretty salty as well.

Always check the food label to see how much sodium is in your food!

Eat Plenty of Fruits and Vegetables

Study after study has shown that people who eat more fruits and vegetables are less likely to develop kidney disease. (2)

Aim for at least 5 servings of fruits and vegetables every day! One “serving” is:

  • One cup raw
  • 1/2 cup cooked or canned
  • 1 piece of fruit
Grocery bag with fresh produce spilling out of it. Text: Eat at least 5 servings of fruits & vegetables every day!
Eating at least 5 servings of fruits and vegetables every day can help prevent kidney disease.

Diet patterns that include plenty of fruits and vegetables, like the “DASH” or Mediterranean diet, are amazing for both kidney and heart health!

Stay Hydrated!

Your kidneys love to be well hydrated. Dehydration can cause kidney damage. This damage can be irreversible.

Fluid needs are different for everyone, but most people should drink around 2 liters (or 60 fluid ounces) of fluid each day. Ask your doctor how much water is right for you!

Be Active

Being active can help prevent both high blood pressure and diabetes – the top causes of kidney disease.

Aim for at least 30 minutes of physical activity most days. If that seems overwhelming, try breaking it up! Fifteen minutes of activity in the morning and another 15 minutes in the evening works just as well.

Also, remember that activity does not have to feel like prescribed “exercise”. I’d argue activity shouldn’t feel this way! Instead, focus on activities that you enjoy and look forward to. This way, you will be much more likely to stick with it!

My favorite “non-exercise” exercises are:

  • Walking around the neighborhood
  • Gardening
  • Cleaning
  • Dancing
  • Yoga (personally, this doesn’t feel like exercise to me!)
  • Chasing kids around

Prioritize Self-Care

There is a clear link between emotional stress and high blood pressure.

Preventing stress from happening in the first place tends to be much more effective than trying to get rid of it. I know, I know…easier said than done. But, try to brainstorm something small you can do every single day to help control stress.

Your self-care routine shouldn’t add more stress to your life. Start with something small that you’ll look forward to.

Here are my favorite self-care activities:

  • Physical activity that feels good and that you enjoy (a dreaded workout routine probably will just add more stress)
  • Therapy (truly everyone would probably benefit from regular therapy!)
  • Regular deep breathing exercises
  • Meditation
  • Journaling
  • Prayer and/or prioritizing spiritual life
  • Bubble baths!
  • Yoga (I LOVE Adriene with Find What Feels Good – and she has tons of FREE videos!)
  • Calm or other apps
  • Walks outside (or, even just sitting outside to get some fresh air!)
  • Phone calls with friends or family members you haven’t connected with in awhile
  • Systems for prioritizing your “to-do” list and breaking it down into manageable chunks (this one literally changed my life!)
  • Make a recipe you’ve been dying to try!

Visit Your Doctor Regularly

Unfortunately, kidney disease often goes unnoticed. In fact, nearly 90% of people with kidney disease do not know they have it!

Kidney disease usually does not have symptoms until the very late stages. So, people with kidney disease usually feel fine and have no reason to suspect something is wrong.

A blood test is the only way to know how well your kidneys are doing. Your primary care doctor likely checks the level of creatinine in your blood at your annual check up. Ask your doctor about your creatinine level and how your kidneys are doing!

Keep An Eye On Your Blood Pressure

High blood pressure is very hard on kidneys. In fact, high blood pressure is the #1 cause of kidney disease. So, controlling your blood pressure is key to keeping your kidneys healthy.

A normal blood pressure is less than 120/80. Your doctor will probably check your blood pressure at each appointment.

Your blood pressure is often higher at the doctor’s office compared to at home. Your doctor may ask you to take your blood pressure at home to see if there is a difference.

Taking your blood pressure at home is easy! You just need to get a blood pressure cuff* and follow the instructions on the machine. Take your blood pressure a few times a day for a week or so. Keep a log of your blood pressure readings to bring to your doctor.

More tips for getting accurate blood pressure readings at home.

Avoid Regular NSAID Use

Non-steroidal anti-inflammatory drugs (aka “NSAIDS”) are a group of medications that are in common over-the-counter pain medications. Here are some common examples of drugs that contain NSAIDS:

  • Aspirin (Bayer®, St. Joseph®, also in Anacin®, Ascriptin®, Bufferin® and Excedrin®)
  • Ibuprofen (Motrin® and Advil®)
  • Naproxen (Aleve®)

For most people, these medications taken for occasional aches and pains won’t cause harm. But, NSAIDS could be harmful for people susceptible to kidney damage. In fact, people with chronic kidney disease are routinely told to avoid them.

Taking them regularly could cause kidney damage, even for people without kidney disease.

Ask your doctor which over-the-counter pain medication is best for you!

Steer Clear of Detoxes, Cleanses and Fad Diets

It is easy to be swayed by clever marketing. But, please don’t fall for any supplement or diet regimen that claims to “detox” your body. Your body does not need detoxing. Your kidneys and liver do a wonderful job processing and getting rid of unnecessary waste already!

In fact, many of these diets or supplements can cause harm. For example, smoothie cleanses have been reported to cause kidney damage. (3) Many of these regimens cause severe diarrhea, or recommend consuming dangerously little food or fluid. All of these things can cause severe dehydration, which can permanently damage kidneys.

Also, supplements are not regulated in the United States. So they might have harmful ingredients in them. Because your kidneys (and intestines!) are responsible for getting rid of nearly everything you eat, they are especially susceptible to strange chemicals.

At best, detox or cleanse recommendations will not rid your body of toxins. At worst, they could cause harm. Nearly all detox regiments are not supported by research and should be avoided, especially to help keep your kidneys healthy. (4)

Stay Far Away From Cigarettes

Yep. You can add kidney disease to the list of risks of smoking cigarettes. Smoking can raise your blood pressure, which in turn, can damage kidneys.

If you are ready to quit, check out these tips to help you get started!

Happy Eating!


24 thoughts on “Top 10 Tips to Keep Your Kidneys Healthy”

  1. You note that fried foods are high sodium. M
    My question is if you do not add salt to what you are deep frying can you occasionally have fried foods ?

    1. Melanie Betz MS, RD, CSR, FAND

      Depends on what you are frying! If you buy something already breaded, chances are there is already quite a bit of salt in the product. But if you make something from scratch, you could keep it low sodium!

  2. Hello
    I am a Stage 4 CKD patient and most nights I take 2 generic blue gel sleep aids at bedtime bc I have a hard time falling asleep and staying asleep.
    I do have a prescription for Alprazolam (.05) MG also. I will take one of those sometimes along with the sleep aids.
    is this as bad as NSAIDS ?
    Thanks for a reply

  3. I was hospitalized in December 2020 for covid and was given remdesivir for 5 days. I now understand that that experimental drug can cause kidney problems. What can I do to avoid kidney problems from this drug? I find your blog helpful for overall kidney health.

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Carla! I think this article is my best advice for general kidney health. Doing everything you can to keep your blood sugar and blood pressure under control is so important!

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Jolene! I’d recommend starting with this post about how a kidney diet is different for everyone, and this one about a diabetic renal diet. It is really hard to point you to a menu or list of what is “good” to eat since there is no single diet that is right for everyone – nutrition is based on his labs, stage of kidney disease, past medical history and current eating habits. If you want more help with this, I’d highly recommend working with a renal dietitian – I have a list of dietitians who work with patients on my resources page!

  4. I am in stage three kidney disease I am needing to know the diet I need to start on and how to cook my foods to be able to reverse my kidney disease

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Sonja! Healthy eating for CKD is different for everyone based on your labs, medical history and current eating patterns. This article might help you start to understand what a kidney friendly diet looks like for you!

  5. I’m new to your site & I have had kidney stones & kidney issues for years – my question is does matcha green tea powder have a high amount of oxalates? I realize black tea is higher in oxalates & I love tea so I’m hoping that I can still drink matcha tea. I’ve been on a low oxalate diet for over a year. Thank you for your help! Your website is awesome !!

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Linda! I would assume that matcha green tea powder does have a high level of oxalate in it. I always like to point people to this article whenever answering questions about oxalate, just to make sure!

  6. My father was diagnosed with CKD, We got the best treatment from Hyderabad Dialysis Hospital and he is fine now. Was just exploring some Kidney care tips and I found this blog, written well. Thanks for the informative & useful stuff!!

  7. I am in search of kidney friendly meals for my dad. He has a rare disease, fibrillary glomerulonephritis. So eventually his kidneys will stop working. I’m trying to help him keep the function he does have for as long as possible by helping to change his diet. Any ideas for meals, so I can stop saying, “You Can’t Have That” would be wonderful! Thank you!

    1. Melanie Betz MS, RD, CSR, CSG

      Hello! Thank you for your comment, and I’m sorry to hear about your dad! It is very difficult for me to give specific recommendations, because a kidney friendly diet is really individualized to each person. I’d check out this article to get an overview of how a renal dietitian would individualize his diet based on his lab values and medical history!

  8. Mary Jane Plemons

    This is great information. My husband has very late CKA at Stage 5 (GFR of 9), but not on dialysis. The cause of his disease is believed to be both smoking for 60-something years, which he began as a teenager, and not taking his medicine for high blood pressure as directed. He drove an eighteen wheeler for 47 years, and he ate truck stop food, had irregular sleeping habits, smoked a lot, and saw no need to take his medicine when away from home, because he felt fine. He was diagnosed about 17 years ago at Stage 3. When he finally retired, at age 77, six years ago, we got a lot more regular with meds and good food. Your advice is spot-on! Thank you!

  9. I am new to your blog and already have found new and interesting facts.
    Thank you for providing me the opportunity to learn and benefit from your Kidney Blog!
    Linda M.G.

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