5-Step Guide to Healthy Kidneys


Kidneys main function is filtering blood and waste to be excreted through urine. Therefore, kidneys are important for health. Faulty functioning of kidneys leads to kidney failure. Common symptoms include fatigue, abnormal urine, difficulty sleeping, headaches, and decreased consciousness.

So, how do we maintain healthy kidneys and prevent kidney failure?

1. Drink Enough Water

Too-Busy-to-Take Care-of-Yourself-6-steps-to-Inner-and-Outer-Body-Care-for-Busy-People-Drink-Lots-of-WaterDrinking enough water is very important for kidney health. Water helps the kidneys remove waste from the blood in the form of urine. Lack of drinking can make kidneys work harder. Fluid requirements can be calculated – for every 1 kcal of energy needs, 1 ml of water is needed. This means that if the average calorie requirement is 2,000 kcal, we need 2.0 liters of water. Clear urine is a sign that the body is getting enough fluids. Meanwhile, if the urine color is dark, it means that the body is dehydrated.

2. Get in The Habit of Eating Healthy Food

10 No-Sweat Ways to Burn CaloriesKidney health is greatly influenced by the food consumed. Foods that are high in fat, sugar, and salt should be avoided. Avoid foods that contain synthetic dyes and preservatives too. Consuming colored drinks such as tea or coffee is fine as long as it is balanced with drinking lots of water. It is highly recommended to increase consumption of fresh vegetables, fruits, and whole grains.

3. Make an Exercise Schedule and Do It Regularly

joggingConsistency is the key. It is better to exercise about 15-30 minutes regularly three times a week. Jogging is a very good choice because it is a light exercise, easy, and effective to maintain kidney health. By jogging, the body will sweat a lot, accelerate the absorption of calcium, and lower blood pressure. The results of this exercise really help the kidneys stay healthy. Other sports for kidney health are walking, swimming, and cycling regularly.

4. Quit Smoking

Learn to Quit SmokingSmoking has long been known as a trigger and risk factor for various serious diseases, including kidney disease. Smoking continuously can damage blood vessels. Damaged blood vessels can reduce blood flow in the kidneys. When the kidneys do not get enough blood flow, their function is not optimal. Various chemicals contained in cigarettes and absorbed by the body can cause a decrease in the GFR (Glomerulo Filtration Rate). Healthy kidneys have a normal GFR value of 60 mg/dL or above.

5. Don’t Take Medicines Carelessly

Things-to-Stock-Up-On-During-Coronavirus-Outbreak-Everyday-MedicineConsumption of drugs with uncertain doses can harm the work of the kidneys. When we think we need medication, talk to our doctor first. Avoid the habit of taking pain killers to relieve fever and abdominal pain spontaneously. The use of non-steroidal anti-inflammatory drugs (NSAIDs) can harm the kidneys, especially if taken in the long term.

What do you usually do to keep your kidneys healthy? Share what you think in the comments section below.