5 Proven Ways to Maintain Healthy Kidneys

Tasmia Shabbir
3 min readAug 28, 2023

According to research conducted in the U.S. in 2021, 4700 deaths were reported due to kidney diseases. Kidney damage can not be reversed; therefore, prevention is better. Kidneys are known to be the natural filter for the body. These fit-size organs remove harmful toxins from the blood and produce hormones. Even simple changes in our lifestyle can help us prevent kidney diseases for a lifetime. Let us explain the 5 best ways to maintain the health of kidneys

1. Stay Hydrated

Staying hydrated is essential for kidney health. Mostly, People set a goal of drinking 8 glasses of water a day but individual needs may vary. Use Water reminder apps because they set individual daily goals for water after getting your age, and weight. It’s important to consider pregnancy and breastfeeding while planning your water intake. Water helps in removing toxins from the kidney and lack of water can reduce the blood flow.

2. Get Enough Sleep

You should get at least 8 hours of good sleep per day. Studies show that getting less than five hours of sleep per night directly impacts your renal function. Avoid caffeine before bedtime and sleep in a cool, quiet, and dark room. Good sleep helps remove toxins from the body, and the body goes through the regeneration process while sleeping, which helps in healing.

3. Exercise

30 minutes of daily exercise like walking, running, and cycling can be life-changing. Staying active can reduce blood pressure and improve heart health which are the two most important factors for preventing kidney diseases. Body movements help in blood circulation, fluid balance, and better kidney function. Don’t forget to exercise for happy kidneys.

4. Eat Healthy Food

You should eat food that is low in sodium and carbohydrates and rich in vitamins and antioxidants. Add whole grains, fish, blueberries, and cauliflower to your diet. You should eat five portions of fruits each day; if you are diabetic you should get a recommendation from a nutritionist.

Stop using refined sugar and saturated fat. You can use sugar alternatives like honey, stevia, etc. A balanced diet will keep your cholesterol and blood pressure at a healthy level which reduces the risk of kidney disease. Avoid soft drinks and processed food because they can harm your kidneys.

5. Reduce Salt Intake

A high-salt diet can contribute to high blood pressure and kidney stones. A healthy person should only take 6g or a teaspoon of salt daily. According to doctors, High blood pressure patients should not take over 1500 milligrams of salt per day. If you don’t like bland food, try adding other spices like black pepper, lemon, oregano, etc., but avoid salt.


These effortless ways can help us save our kidneys. Staying hydrated is not only important for our kidneys, but it will also improve overall body function. By exercising daily, staying hydrated, and getting a good night's sleep, you can take good care of your kidneys. Comment below and tell us what is the best way to prevent kidney disease.