The kidneys are two small organs, each about the size of a fist, located on either side of the spine beneath the rib cage. Despite their small size, kidneys perform many essential roles. They filter waste and excess water from the blood, producing urine for excretion, and balancing pH, salt, and potassium levels in the body. Kidneys also produce hormones that regulate blood pressure, stimulate red blood cell production, and activate vitamin D to support calcium absorption, maintaining bone health and muscle function.

Maintaining healthy kidneys is vital for overall well-being. When kidneys function effectively, the body can properly eliminate waste and sustain essential life functions.

Regular physical activity

Regular exercise supports weight management and reduces the risk of chronic kidney disease. It also lowers blood pressure and improves cardiovascular health, all crucial factors in preventing kidney damage. You do not need strenuous activity; moderate exercises such as walking, light jogging, cycling, or dancing offer numerous health benefits.

Manage blood sugar

Managing blood sugar is crucial, especially for individuals with diabetes or hyperglycemia. When the body cannot effectively use glucose, the kidneys must work harder to filter blood, which can eventually lead to damage. Maintaining stable blood sugar levels reduces the risk of complications. If kidney damage is detected early, medical intervention can slow its progression.

Monitor blood pressure

High blood pressure, particularly when combined with diabetes, heart disease, or dyslipidemia, can harm the kidneys. According to the recommendations from the National Cardiology Association for the diagnosis and treatment of hypertension, a diagnosis of high blood pressure is made when clinic readings are 140/90 mmHg or higher. Pre-hypertension falls between 120-139/80-89 mmHg, with an ideal reading around 120/80 mmHg. If blood pressure consistently measures 140/90 mmHg or above, individuals should seek medical advice for lifestyle adjustments or medication.

Manage weight and balanced diet

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

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

Bell peppers are low in potassium and sodium, rich in vitamins A, C, B6, and folic acid (B9), supporting kidney function. Photo: Bao Bao

Adequate hydration

Healthy adults should consume 1,8-2 liters of water daily to maintain proper hydration and help kidneys flush out sodium and toxins. While adequate hydration is beneficial for kidney health, drinking too much can be counterproductive. A simple indicator is the color of your urine: if it is pale yellow or nearly clear, you are likely well-hydrated. Dark yellow urine may suggest the need for more water.

Do not smoke

Smoking damages blood vessels, which decreases blood flow to the kidneys and raises the risk of kidney cancer. Quitting smoking helps reduce these risks over time.

Exercise caution with over-the-counter medications

Overuse of over-the-counter pain relievers can harm the kidneys, particularly if taken regularly for chronic pain, headaches, or arthritis. You should not use pain relievers for more than 10 days, nor fever reducers for more than 3 days, without a doctor's recommendation. Long-term use of high doses can impair kidney function and even cause permanent damage. If you require frequent medication, consult your doctor for appropriate advice.

Bao Bao (According to Medical News Today, WebMD)