Doctor testing kidneys


Keeping your kidneys healthy involves making smart lifestyle choices and avoiding habits that could damage them. 

Simple changes can reduce the risk of kidney-related problems and improve overall health.

Here are some key habits to adopt for optimal kidney health:

1. Control Your Blood Sugar

People with diabetes or high blood sugar are at risk of kidney damage. When blood sugar isn’t properly regulated, the kidneys are forced to work harder, which can lead to long-term harm. 

By controlling your blood sugar levels, you can reduce your risk of kidney disease.

Recommended: Use a Contour Next Blood Glucose Monitoring System to track your blood sugar levels effectively.

2. Monitor Your Blood Pressure

High blood pressure can significantly damage your kidneys. A normal reading is 120/80, and anything above 140/90 may require lifestyle changes or medications. 

Monitoring your blood pressure regularly and making healthy lifestyle choices can protect your kidneys.

Recommended: Try the Omron Platinum Blood Pressure Monitor for accurate at-home tracking.

3. Be Aware of OTC Medication Use

Frequent use of over-the-counter (OTC) pain medications like NSAIDs (e.g., ibuprofen) can damage your kidneys over time. If you rely on painkillers regularly, consider natural pain relief options and discuss alternatives with your healthcare provider.

4. Cut Down on Salt

Excess salt in your diet can increase blood pressure, leading to kidney strain. Experts recommend limiting sodium intake to 2,300 mg per day, which is about a teaspoon of salt. Swap out table salt with healthier alternatives.

Recommended: Use Morton Lite Salt as a lower-sodium alternative without compromising flavor.

5. Eat More Antioxidants

Antioxidants help combat inflammation and protect your kidneys from damage caused by free radicals. Fresh fruits and vegetables are packed with these essential nutrients and should be a regular part of your diet.

6. Cut Back on Red Meat and Dairy

Excessive consumption of fatty red meat and full-cream dairy can put strain on your kidneys. Switch to healthier options like legumes, tofu, and fish, which are easier for your body to process.

7. Stay Hydrated

Proper hydration helps your kidneys flush out toxins efficiently. Drinking 1.5 to 2 liters of water daily supports kidney function and prevents kidney stones. However, individuals with kidney disease should consult their doctor about fluid intake.

Recommended: Stay on track with a Hydro Flask Insulated Water Bottle to ensure you're drinking enough water throughout the day.

8. Manage Your Weight

Being overweight puts excess strain on your kidneys. Losing weight can reduce your risk of developing chronic kidney disease (CKD) and improve overall health. Regular physical activity and a balanced diet are key to maintaining a healthy weight.

9. Control Hypertension

High blood pressure is a leading cause of kidney disease. Regular checkups, medication if needed, and a heart-healthy lifestyle can help manage your blood pressure and protect your kidneys.

10. Eat More Greens

A plant-based diet rich in fruits, vegetables, and whole grains can support kidney health by providing essential vitamins and minerals without overloading the kidneys with harmful substances.

11. Cook from Scratch

Highly processed convenience foods are often loaded with hidden salt, sugar, and unhealthy fats, all of which can harm your kidneys. Cooking from scratch using fresh, whole ingredients gives you better control over your diet.

12. Choose Healthy Fats

Not all fats are bad! Replace trans fats and saturated fats with healthy fats like extra-virgin olive oil and avocado oil, which support heart and kidney health.

Recommended: Try California Olive Ranch Extra Virgin Olive Oil for a kidney-friendly cooking option.

13. Avoid Sugary Processed Foods

Fast foods, sugary drinks, and processed snacks contribute to obesity, diabetes, and kidney disease. Studies show that junk food consumption mimics the harmful effects of type 2 diabetes on the kidneys. Reducing your intake of sugary treats can help protect your kidneys.

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