7 things that can improve kidney health

7 Tips to Improve Kidney Health

Why you should try to improve kidney health? Your kidneys are a vital organ of your body, as they act as filters to remove waste and harmful substances from your body, so it’s imperative that you make sure they are healthy. Below is 7 tips to improve kidney health.

7 Tips to Improve Kidney Health

To improve kidney health, use painkillers judiciously

Although painkillers can help with your daily muscle aches and joint pain, this is only beneficial to a certain degree, as overusing painkillers can be harmful to your kidneys because it can cause damage to the kidney tissue and structures. Use an only recommended dosage of pain killer. If kidneys are concerned, Tylenol (or acetaminophen) may be a better option than ibuprofen.

Drink Enough Water

Drinking enough water is vital to the function of the kidney since you need an adequate amount of liquids in order to filter out the toxins in your body, and so that you avoid kidney stones. A basic daily water intake amount is 64 fluid ounces of water or about 8 cups of 8 fluid ounces a day. Remember, iced tea or diet coke cannot replace your water intake.


Sleep allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Sleep is imperative for kidney and overall body function since your kidneys are regulated by your circadian rhythm, and getting enough sleep avoids overworking your kidneys. Aim to get 7-9 hours of sleep a day, depending on your age. You can look at the chart for reference.

Don’t overeat meat

Protein is a necessity to maintain the muscles in your body. Although animal protein or meat is considered a complete protein, make sure you limit the amount of meat you eat to the recommended amount based on your height, weight, and age. High protein intake may affect your kidney functions. When this happens, the kidneys cannot filter properly and get rid of toxins fast enough, which can be harmful to your overall health. Try not to exceed 100gm of protein per day. The recommended dose is 8gm/kg weight for everyone.

Limit Sugary Foods

Eating too much sugar, especially processed sugar, can cause diabetes and/or high blood pressure. These are two of the main causes of kidney disease. Too much sugar in your bloodstream can cause your kidneys to filter too much blood and lose some of their filtering ability. That’s why it is important to make sure you read the nutrition labels of all the foods you are eating, and make sure you limit your daily sugar intake to a healthy amount. Try to minimize sugar-sweetened beverages, desserts, and ice creams. Eat more fresh fruits in place of sweets. They are healthier sweet options.

Don’t Smoke

We know smoking is harmful to your lungs and heart, but it can also harm your kidneys. There are multiple studies that have shown that smoking affects kidney functions. Smoking further deteriorated kidney conditions, such as high blood pressure and diabetes. Smoking affects the inside lining of blood vessels and hence worsens kidney functions.

Be Active

Being active, and not sitting for long periods of time, are easy ways to improve kidney function, and exercise, studies have shown that exercising can improve and reduce your blood pressure, boost your glucose metabolism, and boost your heart health, all very beneficial for your kidneys. Simply doing activities such as walking, running, or cycling for 30-60 minutes a day will suffice.

*This article is intended to provide you with information to keep your kidneys healthy. This should not be treated as medical guidance. You should seek help from your doctor for your medical conditions.

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About the Author: Shubham Gupta

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