4 habits to help keep your kidneys healthy during the cold season

In winter, maintaining a healthy diet helps improve overall health and well-being. During cold days, proper eating becomes even more necessary to protect important organs such as the liver, heart and kidneys.

The cold season often brings many health problems due to lack of portion control and lack of exercise. The immediate consequences may not be clear, but in the long term it can easily lead to high blood pressure, lack of water, and less sweating, causing salt to accumulate, increasing the risk of kidney stones. Below are some habits you should maintain on days when the temperature drops to protect your kidneys.

Drink enough water

Staying hydrated aids in eliminating toxins and prevents kidney stones. Adults need to maintain about 1.8-2 liters of water per day, adjusted for age, needs, activity level and climate. Although cold weather can make the body less thirsty, everyone still needs to drink enough water.

In addition to drinking filtered water, you can add soup or herbal tea to maintain the body’s necessary moisture, helping the kidneys effectively filter waste. Lemon juice also helps prevent kidney stones thanks to its high citrate content. This substance binds with calcium to prevent crystal formation and promote hydration, which is important for eliminating toxins.

Avoid processed foods, lots of salt, sugar, and caffeine because they easily cause the body to lose fluids. Listen to your body and pay attention to signs of dehydration such as fatigue and headaches to make timely adjustments and protect your kidneys in the long term.

Prioritize seasonal foods

Flexibly change your diet in winter with a balanced diet. Add seasonal green leafy vegetables, berries, apples and whole grains, all of which provide vitamins and antioxidants that help fight oxidative stress and protect the kidneys from damage.

Reduce salt and sugar

Foods rich in salt and sugar can potentially be harmful to the kidneys. Each person should keep salt intake below 2,300 mg and ensure added sugars are below 10% of total energy per day. Maintaining a diet rich in fiber and healthy fats supports kidney function and stabilizes blood pressure and blood sugar – two key factors for long-term kidney health. Limit foods high in sodium, processed snacks and excessive animal protein, as they can overload the kidneys.

Exercise regularly

Protecting your kidneys and overall health during the cold season depends not only on diet. Staying active is also essential, spend at least 30 minutes a day practicing light to moderate exercises such as walking, cycling, jumping rope, and jogging to keep your body healthy and your organs working smoothly. Twisting positions in yoga, plank movements, and squats promote increased blood circulation and support the kidneys to naturally eliminate toxins.