Kidneys work continuously to filter waste and balance fluids in the body. Simple morning habits can significantly support kidney health.

**Drink enough water**

Starting your day with a glass of water, followed by consistent fluid intake, is crucial. Adequate hydration enables kidneys to produce urine and effectively eliminate dissolved waste. Diluted urine helps reduce the concentration of substances such as calcium and uric acid, thereby mitigating the risk of kidney stone formation. Individual water needs vary based on thirst, activity level, environmental temperature, and overall health.

It is not necessary to consume excessive amounts of water immediately upon waking to "detoxify" the kidneys. Instead, distribute your water intake throughout the day to maintain consistent hydration. Individuals with kidney failure or other medical conditions that necessitate fluid restriction should consult their doctor or a nutritionist for personalized hydration guidelines, rather than following general recommendations.

If you observe persistent abnormal changes in urine color, such as brown, pink, red, or cloudy, particularly when accompanied by pain, fever, or other symptoms, consult a doctor for diagnosis.

**Eat a balanced breakfast**

A balanced breakfast, featuring options like oatmeal with berries, whole-grain toast with eggs, or unsweetened yogurt with fruit, can effectively manage appetite and weight.

High blood pressure and diabetes are significant risk factors for chronic kidney disease. Consuming regular meals low in sodium, added sugars, and ultra-processed foods helps stabilize blood sugar and blood pressure, thereby lowering the risk of kidney damage.

**Avoid too much protein**

While a healthy breakfast might include eggs, cheese, or processed meats like sausage and bacon for some, combining multiple such items can result in a meal excessively high in protein, sodium, and saturated fat. These foods are best consumed in moderation.

Eggs provide protein for breakfast, but people with impaired kidney function should not consume too much protein. *Illustration: Bui Thuy*

High protein intake can increase the kidney's filtration load, posing risks, particularly for those with chronic kidney disease. Excessive sodium leads to fluid retention, complicating blood pressure management. High saturated fat consumption elevates heart disease risk. Opt for a balanced breakfast by incorporating fruits, vegetables, whole grains, or fiber-rich plant-based foods, rather than focusing solely on protein.

Individuals diagnosed with chronic kidney disease must consult a nephrologist regarding their dietary requirements. Depending on kidney function, they may need to limit not only protein and sodium but also foods high in potassium or phosphorus.

**Stand up and move**

Regular physical activity, whether in the morning, afternoon, or evening, is vital for kidney health. Consistent exercise enhances insulin utilization, aids in blood sugar and blood pressure control, and helps maintain a healthy weight.

For those with busy schedules, morning workouts can ensure consistent physical activity. Options include brisk walking, climbing stairs, stretching, or short bursts of strength and resistance training. Individuals with advanced chronic kidney disease or uncontrolled blood pressure should consult a doctor to determine suitable exercise intensity and types.

Bao Bao (Compiled)