What Can I Do to Keep My Kidneys Healthy? 

March is National Kidney month so it’s a good time to evaluate how we are treating our kidneys. You can protect your kidneys by preventing or managing health conditions that cause kidney damage, such as diabetes and high blood pressure.   The steps described below will help keep your whole body healthy, including your kidneys. 

Make healthy food choices 

Choose foods that are healthy for your heart and body. These foods include fresh fruits, fresh or frozen vegetables, whole grains, and low-fat or fat-free dairy products.  Cut back on salt and added sugars.  Aim for less than 2300 milligrams of sodium each day.  Try to have less than 10 percent of your daily calories come from added sugars.  Read food labels and choose food low in saturated fats, trans fats, and cholesterol. Also, consider cooking with a mix of spices instead of salt. 

Get enough sleep and make physical activity part of your routine 

Aim for 7 to 8 hours of sleep each night. Be active for 30 minutes or more on most days.  If you are not active now, consult with your doctor about what types and amounts of physical activity are right for you.   

Stop smoking and limit alcohol intake 

 Smoking can damage your kidneys. Drinking too much alcohol can increase your blood pressure and add extra calories, leading to weight gain.  Limit yourself to one drink per day.  One drink is: 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of liquor. 

Manage diabetes, high blood pressure, and heart disease 

If you have diabetes, high blood pressure, or heart disease, the best way to protect your kidneys from damage is to: 

Keep blood glucose numbers close to your goal. 

Control your blood pressure 

Take all medications as prescribed by your doctor.  

Maintain a healthy weight.   

Be careful about the daily use of over-the-counter-pain medications.  Regular use of these medications can damage your kidneys.