Kidneys are one of the most important organs in the body. They filter waste and other harmful substances from the blood and produce urine to remove them from the body.

Kidneys also maintain the balance of fluids and electrolytes in the body and help regulate blood pressure. With so many crucial functions, it’s important to keep your kidneys healthy. Here are some proven tips to maintain healthy kidneys:.

1. Drink plenty of water

Drinking plenty of water is crucial for kidney health. It helps flush out toxins and waste products from the body, reducing the risk of kidney stones and other kidney problems.

Aim to drink at least 8 glasses of water a day, and more if you’re physically active or live in a hot climate.

2. Eat a balanced diet

A balanced diet is essential for kidney health. Include a variety of foods from all food groups in your diet, such as fruits, vegetables, whole grains, lean protein, and healthy fats.

Limit your intake of processed and fast foods, as well as foods high in sodium and sugar, which can increase your risk of kidney problems.

3. Manage your blood sugar

Uncontrolled blood sugar can damage the kidneys over time. If you have diabetes, it’s important to monitor your blood sugar levels and take your medications as prescribed.

Aim for a hemoglobin A1C level below 7% to reduce your risk of kidney damage.

4. Manage your blood pressure

High blood pressure can also damage the kidneys over time. Aim for a blood pressure reading below 120/80 mm Hg. If you have high blood pressure, work with your healthcare provider to develop a treatment plan that includes medication, diet, and exercise.

5. Don’t smoke

Smoking can damage the blood vessels in the kidneys, reducing their ability to function properly. If you smoke, talk to your healthcare provider about ways to quit, such as nicotine replacement therapy or medication.

6. Exercise regularly

Regular exercise can help keep your kidneys healthy by improving blood flow and reducing the risk of chronic diseases such as diabetes and high blood pressure.

Aim for at least 30 minutes of moderate-intensity activity most days of the week, such as brisk walking, cycling, or swimming.

7. Limit alcohol intake

Drinking too much alcohol can damage the kidneys and lead to chronic kidney disease. If you choose to drink alcohol, do so in moderation. Aim for no more than one drink per day for women and two drinks per day for men.

8. Manage stress

Chronic stress can contribute to high blood pressure and other kidney problems over time. Find ways to manage stress, such as meditation, deep breathing, yoga, or talking to a therapist.

9. Get regular check-ups

Regular check-ups with your healthcare provider can help detect kidney problems early, when they’re easier to treat.

Ask your healthcare provider how often you should have your kidney function checked, especially if you have a family history of kidney disease or other risk factors.

10. Take medications as prescribed

If you have chronic kidney disease or other kidney problems, taking your medications as prescribed is important to prevent further kidney damage and complications.

Be sure to follow your healthcare provider’s instructions and tell them if you experience any side effects or have difficulty affording your medications.