The kidneys filter waste, maintain the body's chemical balance, and regulate blood pressure. Kidney disease and diabetes are interconnected. High blood sugar levels from diabetes can damage the kidneys' filtering system, making it harder for them to remove toxins. To protect their kidneys, people with diabetes need to maintain stable blood sugar and blood pressure levels through medication and lifestyle changes.

The following habits can help people with diabetes improve kidney health and reduce the risk of complications:

Eat fruits and vegetables. A diet rich in fruits and vegetables can protect the kidneys by moderating acid production, reducing the risk of kidney damage and metabolic acidosis. This is a condition where the body produces too much acid or cannot eliminate enough acid. Excess acid causes dangerous symptoms such as rapid breathing, fatigue, and confusion. People with diabetes should prioritize low-glycemic fruits rich in antioxidants and vitamins, such as apples, plums, strawberries, and grapes. They should limit high-potassium fruits like bananas due to their negative impact on the kidneys.

Consume omega-3 rich foods. Salmon, herring, fish oils, and fatty fish are all rich in omega-3 fatty acids, which have strong anti-inflammatory properties. They help reduce the risk of damage to blood vessels in the kidneys, promoting kidney health. Walnuts and flaxseeds are also rich in these beneficial fatty acids. These foods have a low glycemic index and do not affect blood sugar levels after meals.

Reduce salt intake. Salt contains sodium, which is essential for fluid balance in the body. However, consuming too much salt can affect the kidneys' natural filtering system. When there's excessive sodium intake, the kidneys have to work harder to eliminate unnecessary substances, increasing the risk of kidney complications in people with diabetes. A high-salt diet in people with diabetes can easily increase sodium levels in the body, increase blood volume, and heighten appetite, leading to difficulty in controlling blood sugar and weight.

Exercise regularly. Exercising regularly for 30–50 minutes each day offers many health benefits, including controlling blood sugar and blood pressure, and reducing the risk of being overweight and obese. Regular aerobic and endurance training reduces the levels of inflammatory substances in the blood, enhances kidney function, and improves cardiovascular health.

Exercise also stimulates the production of happiness hormones, controls symptoms of depression and anxiety, and improves sleep quality. These factors are closely related to blood sugar levels and enhance kidney health.

Drink enough water. When blood sugar levels are high, the kidneys have to work harder to filter and remove excess glucose through urine. Drinking enough water, 2–2.25 liters per day, supports this process while preventing dehydration, which can cause increased blood sugar. People with diabetes should drink enough water to dilute the blood, reduce pressure on the circulatory system, reduce inflammation, and increase energy.

Anh Chi (According to EveryDay Health, WebMD)