6 Effective Ways to Keep Kidneys Healthy

6 Effective Ways to Keep Kidneys Healthy

Taking care of your kidneys is essential to prevent the risk of kidney failure. This can also help avoid the possibility of a kidney transplant.  The first step you can take is to manage conditions like high blood pressure and diabetes which can damage your kidneys. Here, we have compiled a list of tips that you can use to keep your kidneys healthy.

Six Ways to Keep Your Kidneys Healthy

1. Exercise Regularly


You should try to exercise regularly for at least 30 minutes or even more on most days of the week. If you haven’t started exercising and have health issues,  it is best to consult a  nephrologist about the amount and the type of physical activity required for you.

2. Watch Your Sugar and Salt Intake

Sugar and Salt Intake

High amounts of salt in your food can increase blood pressure which is a risk factor for kidney disease. Your sodium intake should be lower than 2,300 milligrams of sodium in a day.
Diabetic people usually have a higher probability of kidney damage. This is because, in diabetes, the blood sugar level is high which can damage the blood vessels in the kidneys. Due to this, the kidneys lose their ability to function properly.  If you control your sugar intake, this damage can be avoided. You should try to keep your salt and sugar intake in the targeted range as much as possible.

3. Eat a Wholesome Diet

Wholesome Diet

You can start off by including foods that are healthy not only for your kidneys but the entire body as well. These include whole grains, fresh fruits, fat-free or low-fat dairy products, and vegetables. You should

  • Eat healthy meals
  • Try to broil or bake chicken, fish, and meat instead of frying
  • Eat foods made with whole grains like brown rice, whole wheat, whole grain corn, and oats daily.
  • Choose food items that are low in trans fats, saturated fats, salt, cholesterol, and sugars.
  • Drink plenty of water to keep yourself hydrated

4. Say no to Smoking and Alcohol

Say no to Smoking and Alcohol

Lifestyle choices like excessive smoking or high alcohol intake can affect your health. Drinking alcohol in excess can raise blood pressure and add extra calories. This can eventually lead to weight gain. It is advisable that you restrict your alcohol intake to 1 drink a day if you are a woman or 2 drinks a day if you are a man.

5. Manage Stress

Manage Stress

It is important that you learn how to manage stress. You can improve your physical and emotional health by setting aside time for relaxation every day. You can try to get involved in activities like yoga, tai chi, and meditation to reduce stress in your daily life.

6. Manage the Risk of Diabetes, Heart Disease, and Blood Pressure

These conditions are some of the reasons behind kidney damage. If you have been diagnosed with any of these, you should take your medications as prescribed. You should also keep an eye on your blood pressure, cholesterol, or sugar levels and try to keep them in range.

Avail Kidney Transplantation Across the World

Kidney Transplants in Different Countries Starting Treatment Cost in USD
Kidney Transplant in India $14,500
Kidney Transplant in Turkey $18360
Kidney Transplant in UAE $54240
Kidney Transplant in South Kore $81000
Kidney Transplant in Israel $160000


A healthy kidney is imperative for a healthy life. By taking the right steps, you can prevent the risk of kidney damage. In case, you are unsure about the diet and exercise plan to follow, you should consult with a well-qualified kidney specialist.

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Reviewed By :- Vijita Jayan

Urvi Agrawal

Urvi is an avid reader who is passionate about writing. Having worked in hospital settings like AIIMS, She has experience working as a healthcare writer and has written about many healthcare and medical topics. Besides her role as a content specialist, she likes to spend her time cooking, dancing, and painting. She believes that positive thinking is crucial for being happy.

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