7 habits you should maintain regularly to keep your kidneys healthy

The kidneys consist of two small organs, located on both sides of the spine under the ribcage, each about the size of a fist. Although small, the kidneys perform many essential roles such as filtering waste and excess water from the blood, creating urine for elimination, and balancing pH, salt and potassium in the body. The kidneys also produce hormones that help control blood pressure, stimulate red blood cell formation and activate vitamin D to support calcium absorption, maintain bone health and muscle function.

Keeping your kidneys healthy is important for overall health, because when the kidneys work effectively, the body can properly remove waste and maintain essential life functions.

Exercise regularly

Regular exercise not only helps control weight but also reduces the risk of chronic kidney disease, lowers blood pressure and improves cardiovascular health – important factors in preventing kidney damage. You don’t need to exercise too much, just maintaining moderate activities such as walking, light jogging, cycling or dancing also brings many health benefits.

Control blood sugar

Blood sugar control is also very important, especially for people with diabetes or hyperglycemia. When the body cannot use glucose effectively, the kidneys have to work harder to filter blood, which can lead to long-term damage. Maintaining stable blood sugar helps reduce the risk of complications. If kidney damage is detected early, doctors can intervene to slow progression.

Monitor blood pressure

High blood pressure, especially when accompanied by diabetes, heart disease or dyslipidemia, can harm the kidneys. According to the recommendations of the National Heart Association on the diagnosis and treatment of hypertension, hypertension is diagnosed when blood pressure measured in the clinic is greater than or equal to 140/90 mmHg. Prehypertension is between 120-139/80-89 mmHg, ideally around 120/80 mmHg. If blood pressure is 140/90 mmHg or higher for a long time, the patient should see a doctor for advice on lifestyle adjustments or medication.

Control your weight and eat a balanced diet

Being overweight or obese increases the risk of diabetes, heart disease and kidney disease. You should prioritize a low-salt diet, limit processed meat and increase beneficial foods.

Bell peppers are low in potassium and sodium and contain lots of vitamins A, C, B6 and folic acid (B9) to support kidney function. Carrots, cauliflower and zucchini are also suitable choices, easy to prepare without overloading the kidneys. These vegetables provide fiber, antioxidants and anti-inflammatory compounds, contributing to a healthy diet for this organ.

Add water properly

Healthy adults should drink 1.8-2 liters of water every day to maintain enough water for the body and support the kidneys in eliminating sodium and toxins. Staying hydrated is good for your kidneys, but drinking too much can also be counterproductive. A simple way is to observe urine color. If your urine is light yellow or almost clear, you’ve had enough to drink. If the color is dark yellow, additional water may be needed.

No smoking

Smoking damages blood vessels, reduces blood flow to the kidneys and increases the risk of kidney cancer. Stopping smoking helps reduce your risk over time.

Be careful when using over-the-counter medications

Overuse of over-the-counter pain relievers can damage the kidneys, especially if used regularly to treat chronic pain, headaches or arthritis. Do not use pain relievers for more than 10 days and do not use fever reducers for more than 3 days without your doctor’s prescription. Using high doses for a long time can impair kidney function, even causing permanent damage. If you need to take medication regularly, you should talk to your doctor for appropriate advice.