6 Basic Care Tips to Protect Your Kidneys

Worried about your kidneys health? Do you have risk factors for renal failure or illness? If so, take note of these recommendations and start protecting your kidneys before you suffer any complications.
6 Basic Care Tips to Protect Your Kidneys

Last update: 30 May, 2022

Your kidneys are bean-shaped organs, each one about the size of a fist, located near the middle of your back just below your rib cage.

Their functions are important for overall health, given that they are dedicated to keeping your blood clean and chemically balanced.

Among other things, they’re responsible for controlling the volume of extracellular fluids, electrolyte levels and the pH of the internal environment.

In addition, they take part in the segregation of some hormones that regulate the production of red blood cells and are key to the control of blood pressure.

Because of this, it’s important to adopt healthy habits to promote their proper functioning and prevent the development of diseases.

In this article, we want to share 6 basic care tips which everyone should put into practice for good health.

Take note!

1. Healthy eating

Healthy eating

Although many overlook it, eating habits have a lot to do with the good or bad functioning of the kidneys.

While organic foods are good for your detox, processed foods and sugars increase the risk of difficulties and infections.


  • Increase your consumption of fruits and fresh vegetables.
  • Consume sources of healthy omega 3 fats, such as seeds, nuts and oily fish.
  • Replace refined grains with whole grains.
  • Limit the consumption of red meat and foods high in fat.
  • Avoid the intake of cured meats, canned meats and chips.
  • Moderate your salt and sugar intake.

2. Drink more water

Daily water consumption a habit that promotes the proper functioning of all systems in the body.

It’s essential for filtering toxins from the blood and detoxifying the body through urine.


  • Drink a minimum of between 6 and 8 glasses of water a day.
  • Drink teas, fruit juices or foods with a high water content.
  • Avoid sugary or industrial soft drinks.

3. Avoid tobacco

Avoid tobacco

Although we associate smoking with respiratory diseases, it’s vital to note that it is also related to other chronic diseases. Toxic compounds contained in a cigarette get to travel through the bloodstream, affecting cardiovascular and kidney health.

In fact, smokers are up to three times more likely to develop kidney failure compared with non-smokers.


  • Avoid cigarette smoking. If you find it difficult to give up, seek professional support.
  • If you don’t smoke, avoid exposure to cigarette smoke.

4. Limit your consumption of medicines

We’re used to treating all our ills with medications prescribed by the doctor, or with over-the-counter drugs.

What we often don’t realise is that, over time, the excessive intake of these medicines can accelerate the deterioration of renal function.


  • Only take medication when necessary, preferably under the supervision of a specialist.
  • Avoid abusing painkillers, antibiotics and over-the-counter anti-inflammatory drugs.
  • Only take the prescribed dose, always checking for possible adverse reactions.
  • Choose natural treatments to treat mild ailments.

5. Physical exercise

your kidneys

Regular physical exercise not only helps you to maintain a healthy weight, but also promotes the overall well-being of the body.

It helps to optimize metabolism, promoting the removal of waste substances that accumulate in the blood.

At the same time, it’s a natural way to control high blood pressure and fluid retention, two factors that hamper the functioning of the kidneys.


  • Dedicate at least 30 minutes a day for an exercise routine.
  • If you don’t have time to go to a gym, exercise at home.
  • Train at least 3 times a week.

6. Do a kidney detox

The kidneys are excretory organs which, when in good condition, have the ability to purify themselves.

However, due to the excessive accumulation of toxins and diets high in sodium and fat, it’s often necessary to support these processes for a complete detoxification.


  • Drink infusions with diuretic and depurative properties.
  • Adopt a detox plan, avoiding the consumption of fats, sugars and salt.
  • Include fruits and detox smoothies in your diet.

Worried about your kidneys health? Do you have risk factors for renal failure or illness? If so, take note of these recommendations and start protecting your kidneys before you suffer any complications.

Of course, as well as the above, it’s essential to apply for medical check-ups to more accurately find out if there are more serious problems with your kidney function.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Treves, S. T., Packard, A. B., & Grant, F. D. (2014). Kidneys. In Pediatric Nuclear Medicine and Molecular Imaging. https://doi.org/10.1007/978-1-4614-9551-2_12
  • U.S. Department of Health and Human Services. (2009). The Kidneys and How They Work. National Institutes of Health. https://doi.org/10.1017/CBO9781107415324.004
  • Raila, J., & Schweigert, F. J. (2001). The role of the kidneys in vitamin metabolism. Berliner Und Munchener Tierarztliche Wochenschrift.
  • Kurts, C., Panzer, U., Anders, H. J., & Rees, A. J. (2013). The immune system and kidney disease: Basic concepts and clinical implications. Nature Reviews Immunology. https://doi.org/10.1038/nri3523

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.