Six Effective Strategies to Maintain Kidney Health

More than 35 million adults in the United States suffer from chronic kidney disease (CKD), often without realizing it because early symptoms are subtle or absent. The growth of CKD cases underscores the importance of early prevention and awareness. Kidneys are essential organs that filter waste products from the bloodstream and produce vital hormones. If left untreated, CKD can progress to kidney failure, leading to toxin buildup, and increasing risks for heart disease and stroke. Ultimately, advanced stages may require dialysis or a kidney transplant to sustain life.

Early detection and lifestyle modifications are key to preserving kidney function. Dr. Vasil Peev, a nephrologist at Rush University Medical Center, emphasizes the importance of recognizing risk factors and symptoms to enable timely interventions.

Here are six proven ways to support kidney health:

1. Be aware of symptoms and risk factors
Kidney disease often goes unnoticed because symptoms may not be apparent, and nearly 40% of individuals with significant kidney impairment are unaware of their condition. Key risk factors include diabetes, obesity, high blood pressure, heart disease, age over 60, and family history of CKD. Regular health checkups, including blood tests and urinalysis, are crucial for early detection.

2. Follow a kidney-friendly diet and maintain a healthy weight
A diet low in sodium and refined carbohydrates, rich in fruits and vegetables, can reduce risk factors like obesity, hypertension, and diabetes. Regular physical activity—aiming for at least 30 minutes daily—coupled with proper hydration (about eight glasses of water per day), supports kidney health. Consulting a dietitian can tailor dietary choices to individual needs.

3. Manage your blood sugar, blood pressure, and cholesterol levels
Controlling diabetes and hypertension is vital since they are primary causes of CKD. Maintaining a healthy weight, eating nutritiously, and exercising regularly can mitigate these risks. Monitoring cholesterol levels and managing lipid profiles further decreases the likelihood of kidney damage.

4. Avoid overusing certain over-the-counter medications
NSAIDs like ibuprofen and aspirin can cause acute kidney injury if used excessively. Limit their use to no more than 10 days for pain relief and three days for fever reduction. Prolonged or high-dose usage can impair kidney function, especially in individuals with pre-existing damage.

5. Limit alcohol consumption
Heavy alcohol intake doubles the risk of kidney disease and can impair kidney function over time. Moderation is essential—generally, no more than one to two drinks occasionally—and understanding what constitutes heavy drinking helps in risk reduction.

6. Quit smoking
Smoking reduces blood flow to vital organs, including the kidneys, and worsens existing kidney problems. Participation in smoking cessation programs can slow the decline of kidney function and improve overall health.

Proactive measures and awareness of risk factors enable effective prevention of CKD progression. Regular checkups and adopting a healthy lifestyle are fundamental steps toward lifelong kidney health.

source: https://medicalxpress.com/news/2025-04-ways-kidneys-healthy.html