We can keep our kidneys healthy by controlling health issues that may damage the kidneys.  When you visit your doctor next time, you may want to ask them about your kidney health. Initial stages of kidney disease may not have any symptoms. The medical practitioners may prescribe some tests. This is the best way to realize that your kidneys are healthy. The doctor may prescribe some tests. If you have a urinary tract infection (UTI) issue, consult your doctor on priority. It may cause kidney damage if you don’t start the treatment process.

Here are some suggestions that will help you to keep your kidneys healthy:

1. Eat healthy food everyday

Food with essential nutrients keeps us healthy. It can help support kidney health. Stay away from eating processed and sugary foods. It can contribute to inflammation and increase your risk of developing kidney problems. We should not eat excess salt and added sugars. Select foods that are healthy for your body.

eat healthy

Tips on eating a healthy diet:

  1. Add variety of foods in your diet: We should have a wide range of foods in our diet. Eat wholegrains, fruits and vegetables on regular basis. Add foods with good content of healthy fats. They help our body to receive essential nutrients.
  2. Limit added sugars and saturated fats: We should not eat excess sugar and saturated fat. It can increase your risk of health problems. They may be obesity, heart disease, and type 2 diabetes. Try to choose foods that are low in these ingredients, or opt for healthier alternatives.
  3. Choose whole grains: Whole grains are a good source of fibre. It can help with digestion and weight management. Choose breads, cereals, and pasta that contains whole grains. It can be whole wheat, oats, and brown rice.
  4. Eat protein foods: Protein-rich foods strengthens and repair the tissues in our body. Vegetarians can eat nuts and beans to add protein to their diet. Non-vegetarian can consume fish, lean meats, etc. as they contain good proteins. We should eat protein at every meal and snack.
  5. Don’t skip any meal: If you skip meals, it may result in overeating later in the day. It may disrupt your body’s metabolism. We should eat regular, balanced meals that help keep your energy levels stable.
  6. Keep yourself hydrated: Drinking water is beneficial for maintaining good health. We should try to drink two litres of water per day. If you are exercising or staying in hot weather, have more water.
  7. Relax while you are eating: A relax mind will help you to enjoy the meals. We should relish the taste of the food. Focus on the intensity of hunger and fullness. Stop eating at the satisfactory level.

We should keep in mind that everyone’s nutritional needs are different. So, a healthcare expert or a certified dietitian will be the best person to guide you.

2. Keep yourself hydrated

Drinking plenty of water can help flush out toxins and waste products from your body. It can help prevent kidney stones and other kidney problems. We should try drinking 8-10 glasses of water each day. This will help to clear out toxins and sodium from the kidneys. Thus, it will be helpful to prevent kidney stones.

Keep yourself hydrated

Tips on how to stay hydrated:

  1. Eat water-rich foods: You can also get hydration from foods that are high in water content. They are fruits and vegetables. Some examples include watermelon, cucumbers, and strawberries.
  2. Keep a water bottle with you: We should carry a water bottle with us when we are outdoors. It can make it easier to remember to drink water throughout the day. Fill it up and take it with you when you go out, so you always have a supply of water on hand.
  3. Drink water pre and post workout: It’s important to drink water. This can also be before or after performing any exercise. You will be able to perform the exercises with extra energy. Drink water before you start your workout. Make it sure to have water or a sports drink with you. You may need to drink during your workout to replace lost fluids.

Each body type has different needs for water. So, it’s important to pay attention to your own body. Drink enough water to stay hydrated.

3. Quit smoking and lower your alcohol consumption

Smoking and alcohol consumption have negative impact on the body. It may damage your kidneys and can cause kidney disease. Non-smokers will be able to keep their kidneys healthy in an effective manner. Drinking alcohol in limits and may not cause severe issues. The truth is that drinking alcohol in moderation will help to control the risk of kidney disease.

Quit smoking and lower your alcohol consumption

Tips on how to quit smoking and lower alcohol consumption:

  1. Understand the risks: We should understand health risks of smoking and excessive alcohol consumption. It can help motivate you to avoid these habits. Smoking can cause lung cancer, heart disease, etc. Excess consumption of alcohol can increase your risk of liver disease. It can cause certain cancers, and other health issues.
  2. Find alternative ways to cope with stress: A person in stress may start smoking and drinking. But there are healthier ways to manage stress. Consider trying relaxation techniques such as deep breathing or meditation. You can find other activities that help you relax. It can be exercise or spending time with friends and loved ones.
  3. Engage with supportive people: A strong moral and emotional support helps to relax us. It can help you to stay away from negative habits. Surround yourself with people who support your decision to live a healthy lifestyle. Search for people who can offer encouragement and motivation when you need it.
  4. Seek support: You may be struggling to quit smoking or reduce your alcohol intake. Consider seeking support from a healthcare professional, a counsellor, or a support group. These resources can and guide you in the correct direction.
  5. Take it one day at a time: Quitting smoking or reducing your alcohol intake can be difficult. It may take time and effort. So, it’s important to be patient and take it one day at a time. Celebrate your progress and don’t get discouraged if you have a setback.

             We should make positive changes to boost health. The simple way is to avoid smoking and excessive alcohol consumption. This can bring positive changes and give a healthy life.

4. Perform exercise each day

Physical activity in any form is favourable. We can maintain healthy weight and regulate blood pressure. It can also help to lower the strain on your kidneys. We can do any type of exercise that we wish. If you are at a beginner’s level, start your work out with half an hour each day. We can do it for 5-7 days in a week. Increase the time of performing the exercise.

Perform exercise each day

Tips on how to perform exercise each day:

1.      Activities to delight yourself: Stay with a work-out routine with exercises that you like. We can play an outdoor game, swim, do jogging. Explore different kinds of activity to find what turns out best for you.

2.      Set sensible objectives: It’s vital to define reasonable objectives. You should have a schedule of work out. Start with moderate-intense work out at initial stages. As your body adapts with the work-outs, you can add extra time to the work-out timetable.

3.      Find a work-out partner: Having a partner to do workout can motivate you. Find a companion or relative who wishes to work-out. Make an arrangement to work out together.

5.      Mix it up: Performing same exercise routine each day can get exhausting. To keep things exciting, do a variety of exercises. This can assist with forestalling fatigue and keep you locked in.

6.      Keep yourself motivated: There are days when you feel lazy. You don’t wish to do any exercise. Try not to get demotivated if you miss an exercise or don’t want to work out. Attempt to refocus and recall that each activity counts.

             We should take guidance from a certified trainer. It is beneficial if we are a fresher in performing work-outs

5. Manage other health conditions

You may have a health condition such as diabetes or high blood pressure. It is important to manage these conditions to help prevent kidney damage. The kidneys have to work hard if the sugar and blood pressure are high. Stay happy and pamper yourself with stress-free life.

Manage other health conditions

Tips on how to manage health conditions

  1. Follow your treatment plan: Your previous diagnosis may show some health issues. It’s important to follow the treatment plan prescribed by your healthcare provider. They may give some medications, suggest to attend follow-up appointments. You may have to bring some necessary changes in your lifestyle.
  2. Take guidance from your healthcare team: Solve all your queries about your health issues. The healthcare team will support you and guide you manage your condition.
  3. Stay informed: Educate yourself about your health condition. Learn what you can do to manage it in an effective manner. Talk to your healthcare provider or a registered dietitian. Understand the best ways to maintain good health. Consider seeking support from a support group or online community.
  4. Take care of yourself: It’s important to take care of your health, even if you have a health condition. Eat a nutritious diet and exercise each day. Take adequate sleep and control stress to help improve your well-being.
  5. Stay organized: Keeping track of your treatment plan and appointments. This can be overwhelming. So, it’s important to stay organized. Use a planner or calendar to keep track of appointments. Consider setting reminders to take your medications.
  6. Feel free to ask for help: Managing a health condition can be challenging. You can ask for help when you need it. Talk to your healthcare team, friends, and family. Discuss about any challenges you are facing. Consider seeking support from a counsellor or support group.

It’s important to follow your treatment plan. You should work with your healthcare team. Try to manage your health condition and improve your well-being.

6. Get regular check-ups

Regular check-ups can help identify potential kidney problems early. Thus, we can start the treatment before they become serious. Get your kidney function test done on regular basis. Consult you doctor for better guidance. Early treatment is beneficial and can help prevent some health issues.

regular check-ups

Tips on how to get regular check-Ups:

  1. Know your risk factors: Different health conditions have different risk factors. It’s important to be aware of any risks you may have. For example, you have a family history of a certain health condition. You may have high risk for that condition. It might need to be more proactive about getting regular check-ups.
  2. Make appointments: Schedule regular check-ups with your healthcare provider. Make a plan to follow up on any recommended tests or screenings.
  3. Stay up to date: Keep track of any recommended vaccinations or screenings. Be sure to get them on schedule.
  4. Take an active role in your health: Be proactive about your health. Ask questions and express any concerns you may have to your healthcare provider.
  5. Don’t ignore signs or symptoms: Don’t ignore any signs or symptoms that concern you. Consult the healthcare provider. Study about your concerns and find out the best course of action.
  6. Keep track of your health: You should have a record of your medical history. Keep the details ready about any medications that you are taking. Inform the healthcare provider at your next check-ups.

Regular check-ups are beneficial in maintaining good health. It can also be helpful to understand any health issues at an early stage. We can take steps to cure it before the scenario gets complicated.

7. Take prescribed medicines as directed

If you are taking medications, it is important to take them as directed. This will help to manage your health conditions and protect your kidneys. We should not take over the counter (OTC) pills for pain medication for a longer time. They may be ibuprofen, aspirin, etc. Try to follow some home remedies to reduce the pain.

Take prescribed medicines as directed

Tips on how to take prescribed medicines as directed:

  1. Know your medications: Make sure you understand what each of your medications is for. You should also understand how and when to take it. Enquire if there are any potential side effects. Ask your healthcare provider or pharmacist if you have any questions.
  2. Follow the instructions: It’s important to take your medications exactly as directed. This may include taking your medications at specific times of day. You may have to take them with or without food, and in the correct dosages.
  3. Use a pill organizer: A pill organizer can be helpful for keeping track of your medications. It helps to ensure that you take them as directed.
  4. Don’t skip doses: It’s important to take your medications as directed. You should not skip even if you are feeling better. It can lead to the development of resistance. This can make your condition harder to manage.
  5. Keep track of your medications: Make a list of all the medications you are taking. It should include the dosages and how often you take them. Bring this list with you to your check-ups. Make sure your healthcare provider and pharmacist have an up-to-date list.
  6. Don’t be afraid to ask questions: Feel free to ask any query about your medications. Don’t be afraid to ask your healthcare provider or pharmacist. They are there to help you manage your health in an effective manner.

Remember, it’s important to take your prescribed medications as directed. It will help to manage your health condition and prevent potential complications.


Q1. What foods repair kidneys?

Ans: There is no specific food that can repair kidneys. The kidneys are complex organs and may have issues due to variety of factors. It may be high blood pressure, diabetes, and kidney disease. But, making certain dietary changes can help support kidney health. It can slow the progression of kidney damage. These dietary changes may include limiting the intake of:
1.   Protein
2.   Sodium
3.   Potassium
4.   Sugar and processed foods
We should eat more quantity of fruits and vegetables.  It’s important to work with a healthcare provider or registered dietitian. They will help to determine the best dietary approaches. This will depend on your individual needs and health conditions.

Q2. How can I naturally repair my kidneys?

Ans: There is no natural way to repair damaged kidneys. But, making certain lifestyle changes can help support kidney health. It can slow down the progression of kidney damage. These lifestyle changes may include:
1.   Maintaining a healthy blood pressure
2.   Controlling diabetes
3.   Limiting alcohol consumption
4.   Quitting smoking
5.   Staying hydrated
Remember, it’s important to work with a healthcare provider. They will help to determine the best approach for managing your health. If you have kidney damage, it’s important to follow your treatment plan. We may have to follow necessary lifestyle changes. This will help to slow the progression of the damage.

Q3. What are the first signs of kidney problems?

Ans: Kidney problems can have a range of symptoms. Some specific symptoms may depend on the underlying cause of the kidney damage. Some common signs of kidney problems may include:
1.   Changes in urine: Changes in the frequency or appearance of your urine can be a sign of kidney problems. For example, urine that is foamy or bubbly, or that has a strong odour, could be a sign of kidney damage.
2.   Swelling: Swelling in the ankles, legs, or face can be a sign of kidney damage. This is because the kidneys help regulate fluid balance in the body. If they are not functioning in a proper manner, excess fluid can accumulate in the body. It may also cause swelling.
3.   Fatigue: Feeling tired or fatigued all the time can be a sign of kidney problems. This is because the kidneys play a role in filtering waste products from the blood. If they are not functioning in a proper manner, toxins can build up in the body. It can also cause fatigue.
4.   Nausea and vomiting: Nausea and vomiting can be a sign of kidney problems. They may lead to other symptoms such as abdominal pain or changes in urine.
5.   Skin rash: A rash on the skin can be a sign of kidney damage. It may lead to other symptoms such as fever or changes in urine.
If you find any of these symptoms, consult the doctor. Early diagnosis and treatment can help prevent it. It can also slow the progression of kidney damage.

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