Kidneys do a lot of hard work to keep our body healthy. They regulate the body's fluid levels, filter wastes and toxins from the blood, release a hormone that regulates blood pressure, and activates Vitamin D to maintain healthy bones. So if you don't protect them, they might get vulnerable due to toxic overload. 

Here are 7 simple things that you can do to keep your kidneys healthy. Read on.

1. Stay hydrated

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Drink plenty of fluid to ensure that your kidneys function properly. Drink around 10-12 glasses of water daily. Also, don't hold or control urine when your bladder is full. Odorless and colorless urine is an indication of the kidneys functioning. 

2. Eat a kidney-friendly diet 

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Prefer foods that are low in phosphorus, potassium, and sodium. Have low-fat dairy products. Use olive oil in cooking as it is known for its detoxifying effects. Limit the intake of dried beans, mushroom, potatoes, spinach, apricots, etc. Restrict your daily salt intake and prefer snacking on fresh fruits rather than crackers or other salty snacks.

3. Watch your blood pressure

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High blood pressure (BP) is a common cause of kidney damage. So get your BP checked regularly and try maintaining it in between 90/60mmHg and 120/80 mmHg to ensure your kidneys’ good health.

4. Control blood glucose Levels

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High blood sugar levels make kidney disease worse. If you have diabetes do take the medications as your doctor prescribes. Go for a regular blood test to monitor your blood glucose levels

5. Keep your weight in control

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Being overweight can lead to high BP and diabetes – the diseases that are highly responsible for kidney damage. Calculate your BMI and exercise daily to maintain a healthy weight.

6. Say no to tobacco

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Tobacco increases the level of toxins in the blood thereby taxing your kidneys more to develop chronic kidney disease. So better quit smoking and other smokeless tobacco. 

7. Avoid overuse of painkillers 

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Painkillers that are used to get a relief from back pain, joint pain etc. increase the risk of kidney damage. So better consult a physician for the right medication instead of taking any over-the-counter (OTC) drug.

Now, it is needless to say that taking care of your kidneys is a worthwhile goal. These little changes in your lifestyle will not only protect your kidneys but will also prevent other health complications. 

For any query related to kidneys consult a Nephrologist at

About the Author

Priya Singh

Priya Singh is a professional writer and editor with 13 years of experience in writing/editing health and lifestyle content for diverse verticals such as magazine, newspaper, and digital media.

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