Your kidneys are two bean-shaped organs located on either side of your spine, just below your rib cage. They are responsible for filtering waste products from your blood and producing urine. Kidneys also help to regulate blood pressure, electrolyte balance, and red blood cell production.
- Drink plenty of fluids. Staying hydrated helps your kidneys flush out waste products and toxins. Aim for eight glasses of water per day.
- Eat a healthy diet. A healthy diet for your kidneys includes plenty of fruits, vegetables, and whole grains. Limit your intake of processed foods, sugary drinks, and salt.
- Control your blood pressure. High blood pressure can damage the blood vessels in your kidneys and lead to kidney disease. Keep your blood pressure under control by eating a healthy diet, exercising regularly, and taking medication as prescribed by your doctor.
- Control your blood sugar. Diabetes can also damage the blood vessels in your kidneys and lead to kidney disease. If you have diabetes, it is important to keep your blood sugar levels under control by taking medication as prescribed by your doctor.
- Don’t smoke. Smoking can damage the blood vessels in your kidneys and increase your risk of kidney disease.
- Limit alcohol intake. Drinking too much alcohol can dehydrate you and put stress on your kidneys.
- Get regular exercise. Exercise helps to lower blood pressure, control blood sugar levels, and maintain a healthy weight. All of these factors can help to protect your kidneys.
- Take care with medications. Some medications can be harmful to your kidneys. Talk to your doctor about all of the medications you are taking, including over-the-counter medications and supplements.
- Get regular kidney checkups. If you have diabetes, high blood pressure, or a family history of kidney disease, you should get regular kidney checkups. This will help your doctor to monitor your kidney function and catch any problems early on.
- Be aware of the symptoms of kidney disease. The early symptoms of kidney disease can be subtle, but they may include fatigue, loss of appetite, nausea, vomiting, swelling in your face, hands, or feet, and changes in the frequency or amount of urination. If you experience any of these symptoms, see your doctor right away.
- Fatigue. Kidney disease can cause fatigue because it can lead to anemia, which is a condition in which your body does not have enough red blood cells.
- Loss of appetite. Kidney disease can cause loss of appetite because it can lead to nausea and vomiting.
- Nausea and vomiting. Kidney disease can cause nausea and vomiting because it can lead to a buildup of waste products in your blood.
- Swelling in your face, hands, or feet. Kidney disease can cause swelling in your face, hands, or feet because it can lead to a buildup of fluid in your body.
- Changes in the frequency or amount of urination. Kidney disease can cause changes in the frequency or amount of urination because it can damage the filtering units in your kidneys.
- Berries. Berries are a good source of antioxidants, which can help to protect your kidneys from damage.
- Apples. Apples are a good source of fiber, which can help to lower cholesterol and blood pressure.
- Bananas. Bananas are a good source of potassium, which is an important mineral for kidney function.
- Broccoli. Broccoli is a good source of vitamins A, C, and K, which are all important for kidney health.
- Spinach. Spinach is a good source of iron, which is important for red blood cell production.
- Processed meats. Processed meats are high in sodium, which can raise blood pressure and put stress on your kidneys.
- Sugary drinks. Sugary drinks can lead to weight gain and obesity, which are both risk factors for kidney disease.
- Red meat. Red meat is high in saturated fat, which can raise cholesterol and blood pressure.
- Dairy products. Dairy products are high in calcium, which can bind to phosphate in your blood and lead to kidney stones.
- Alcohol. Alcohol can dehydrate you and put stress on your kidneys.
| Food | Potassium (mg) | Phosphorus (mg) |
|---|---|---|
| Apple | 107 | 11 |
| Banana | 422 | 20 |
| Broccoli | 233 | 70 |
| Spinach | 558 | 41 |
| Medication | Potential Side Effects on Kidneys |
|—|—|—|
| Aspirin | May increase the risk of kidney stones |
| Ibuprofen | May cause kidney damage if taken in high doses |
| Acetaminophen | May cause kidney damage if taken in high doses |
| Symptom | Possible Cause |
|—|—|—|
| Fatigue | Anemia, kidney failure |
| Loss of appetite | Nausea, kidney failure |
| Nausea and vomiting | Kidney failure, electrolyte imbalance |
| Swelling in your face, hands, or feet | Kidney failure, heart failure |
| Changes in the frequency or amount of urination | Kidney failure, urinary tract infection |
| Risk Factor | Relative Risk of Kidney Disease |
|—|—|—|
| Diabetes | 40% |
| High blood pressure | 20% |
| Family history of kidney disease | 10% |
| Obesity | 5% |
| Smoking | 3% |
