10/08/2026
🫘 10 habits that help protect your kidneys
1. Drink enough water 💧
Stay well hydrated, especially in hot weather, but don't force excessive amounts of water.
2. Control your blood pressure ❤️
High blood pressure is one of the biggest causes of kidney damage. Check it regularly.
3. Keep blood sugar under control
Diabetes can gradually damage the kidneys. If you have diabetes or are at risk, monitor your blood sugar.
4. Reduce salt 🧂
Limit very salty foods, seasoning cubes, processed meats, instant noodles and heavily processed foods.
5. Be careful with painkillers 💊
Frequent use of NSAID painkillers such as ibuprofen, diclofenac and naproxen can harm the kidneys, particularly when dehydrated or used in high doses. Don't use them regularly without medical advice.
6. Eat more whole, minimally processed foods 🥦
Vegetables, fruits, beans, whole grains and appropriate portions of fish, eggs or other protein sources are generally better than highly processed foods.
7. Don't overdo protein supplements
Very high protein intake can put extra workload on the kidneys, particularly if kidney disease is already present.
8. Maintain a healthy weight and stay active 🚶🏽♀️
Regular physical activity helps control blood pressure, blood sugar and weight—all important for kidney health.
9. Avoid smoking and excessive alcohol 🚭
Both can contribute to conditions that damage kidney function.
10. Get your kidneys checked if you're at risk 🩺
A simple blood creatinine/eGFR test and urine albumin test can detect kidney problems before you notice symptoms.
🚨 Please don't ignore these signs
Swelling around the eyes or legs, persistent foamy urine, blood in the urine, much less urine than usual, persistent nausea, severe fatigue, or unexplained high blood pressure should be medically assessed.
