HANOI — From managing your blood pressure to staying hydrated, medical experts are stressing the importance of daily habits in preserving kidney function and preventing chronic kidney disease.
The kidneys play a crucial role in the body — from filtering waste, regulating blood pressure and electrolyte levels, to supporting bone health and red blood cell production. But as Dr. Ha Tuan Hung of the Department of Nephrology and Dialysis at Tam Anh General Hospital in Hanoi warns, when kidneys weaken, their failure to carry out these tasks can lead to toxic buildup and damage to other organs.
To keep your kidneys functioning at their best, here are 10 essential habits recommended by health professionals:
1. Maintain a Healthy Weight
Carrying excess weight strains the kidneys and heightens the risk of diabetes and hypertension — the leading causes of kidney failure. A mix of balanced eating and regular exercise is key to achieving and maintaining a healthy body weight.
2. Control Blood Sugar Levels
Unchecked high blood sugar can damage kidney blood vessels, impairing their ability to filter properly. People with diabetes are urged to follow a healthy diet, stay active, and adhere to prescribed medications.
3. Monitor Blood Pressure
Hypertension often damages kidneys silently. Experts recommend exercising, reducing salt and fat intake, and minimizing alcohol to manage blood pressure. Regular checks — ideally morning and evening — are vital. For healthy individuals, blood pressure should stay below 120/80 mmHg, and for those with diabetes or kidney disease, under 130/80 mmHg.
4. Limit Alcohol Intake
Drinking in excess overburdens the kidneys, disrupts electrolyte balance, and increases the likelihood of kidney failure — particularly in those with pre-existing health conditions like high blood pressure or diabetes.
5. Exercise Regularly
Physical activity aids in weight management, blood pressure control, and cardiovascular health — all of which support kidney function. Aim for at least 30 minutes of moderate activity daily.
6. Adopt a Kidney-Friendly Diet
Focus on natural, plant-based foods like fruits, vegetables, whole grains, and lean proteins. Limit sugar, processed foods, and unhealthy fats. Individuals with kidney disease should also watch their protein, sodium, and phosphorus intake.
7. Avoid Smoking
Smoking constricts blood vessels and impairs kidney filtration. It significantly raises the risk of chronic kidney disease. Quitting smoking offers immediate and long-term health benefits.
8. Manage Stress Levels
Chronic stress affects overall health, including kidney function. Practices such as mindfulness, light exercise, and meditation can reduce stress and promote overall wellness.
9. Stay Hydrated — But Not Overhydrated
Adequate water intake helps flush toxins and keeps the kidneys functioning efficiently. A daily intake of 2–3 liters is generally recommended. However, excessive water consumption can also stress the kidneys, so balance is key.
10. Schedule Regular Health Checkups
Kidney disease often develops silently. Routine blood and urine tests, alongside blood pressure monitoring, help catch problems early. High-risk groups — including the elderly and those with diabetes, hypertension, or a family history of kidney disease — should undergo more frequent screening.
Know the Warning Signs
Watch for symptoms such as frequent nighttime urination, swollen ankles or hands, persistent fatigue, or blood in the urine. Early detection can mean the difference between manageable treatment and irreversible damage.
Experts agree: protecting your kidneys is not about dramatic changes but consistent, healthy daily habits. As Dr. Hung emphasizes, “Prevention is always better — and easier — than cure.”
