10 Key Tips to Keep Your Kidneys Healthy.

Maintaining kidney health is essential for overall well-being, as kidneys play a crucial role in filtering waste products, balancing fluids, and regulating blood pressure. On World Kidney Day, March 13th, 2025, we are reminded of the vital importance of looking after our kidneys. In the UK, over 3 million people are affected by chronic kidney disease (CKD), many of whom are unaware of their condition due to a lack of symptoms in the early stages. Read on to discover our top kidney health tips.

10 Simple Kidney Health Tips

As we celebrate World Kidney Day on March 13th,2025, it’s a great time to think about the small daily habits that can keep your kidneys -and your body – working at their best.  Here are 10 easy, actionable tips to help you protect your kidneys:

1. Stay Hydrated

Drinking enough water helps your kidneys filter out toxins and keep your body balanced. Aim for 6 to 8 glasses of water a day – more if you’re active or in a hot climate¹. Staying hydrated is a simple way to boost your energy and feel your best throughout the day.

2.Keep a Balanced Diet

Eating right helps to regulate your blood pressure and cholesterol levels, both key to kidney health. Fill your plate with fruits, vegetables, and lean proteins like beans,fish or chicken. Limit sugary and fatty foods to reduce the risk of kidney disease². Small changes like swapping processed snacks for whole foods can make a big difference to how you feel.

3.Monitor Blood Pressure

High blood pressure can damage kidneys over time. Keeping an eye on it through regular health checks can help you stay ahead of potential problems.  Healthy lifestyle choices like reducing salt intake and staying active are easy ways to help manage it.

4.Control Your Blood Sugar Levels

Diabetes is one of the biggest risk factors for kidney disease. Maintaining healthy blood sugar levels through diet and exercise can make a big difference ².  Even small lifestyle changes, like swapping carbs for whole grains, can support your kidneys and overall health.

5.Exercise Regularly

Regular physical activity helps maintain a healthy weight, reduces blood pressure, and lowers the risk of kidney disease. Try to get at least 150 minutes of moderate-intensity exercise per week¹.  Find something you enjoy,whether it’s walking, cycling or dancing – just keep moving!

6.Quit Smoking

Smoking can slow blood flow to your kidneys, putting them at risk. Quitting smoking can improve kidney health and reduce the risk of kidney disease. ¹

7.Limit Alcohol 

Excessive alcohol  can raise your blood pressure and lead to weight gain – both of which can put a strain on your kidneys. Stick to the recommended limits of no more than 14 units of alcohol per week and your kidneys will thank you for it. ¹

8.Be Cautious with Over-the-Counter Medications

We all reach for pain relief when we need it, but overuse of non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can be harmful to your kidneys. Use these medications sparingly and always consult a healthcare professional if you have concerns or need advice. ³

9.Maintain a Healthy Weight

Carrying excess weight can increase your risk of kidney disease. Achieving and maintaining a healthy weight through diet and exercise can protect your kidneys. ¹

10.Get Regular Kidney Function Tests

Regular testing is key to catching any potential issues early, allowing for timely intervention. If you’re at higher risk – whether due to family history, diabetes, or high blood pressure – getting a kidney function test can help you to stay on top of your health.

Kidney Health Testing with Randox Health

Randox Health we make it easy for you to keep on track of your health.  Our comprehensive health checks including the Everyman/Everywoman package assess up to 150 data points, including key kidney function markers. Early detection through regular testing can lead to better outcomes and proactive management of kidney health.

With these simple kidney health tips and the power of our testing services, you can take control of your kidney health- and your overall well-being today.