HEALTH: Natural ways to keep your kidneys healthy

If you are looking to change your habits, or if you need to have better health, these tips will help you a lot.

The kidneys are vital to your overall health, so it is important to take care of them and not give them extra work. These five easy lifestyle steps can help you keep them in great shape. I will also leave you below a list of foods that will help you keep your kidneys healthy.

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good hydration

Drinking plenty of fluids will help your kidneys work properly. Did you know that it is normal for your urine to be straw-colored? If it is darker, it may be a sign of dehydration.

In hot weather, when traveling to hot countries, or when exercising vigorously, you should drink more water than usual to make up for the fluid lost through sweating.

Eat healthily

A balanced diet ensures that you get all the vitamins and minerals your body needs. Eat plenty of fruits and vegetables and grains such as whole-grain pasta, bread, and rice. Don’t eat too much salty or fatty food.

take care of your blood pressure

Check your blood pressure regularly. High blood pressure has no symptomsbut it can increase your risk of kidney and heart problems.

You can get a simple, quick and painless blood pressure check free of charge at your primary care doctor’s office and at many major pharmacies.

If your blood pressure is higher than it should be, your doctor may suggest lifestyle changes or, if necessary, prescribe medication to lower your blood pressure.

An ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg.

Don’t smoke or drink too much alcohol

Try to quit smoking completely and limit the amount of alcohol you drink.

Both men and women are advised not to drink more than 14 units of alcohol per week on a regular basis.

Drinking too much alcohol and smoking increase blood pressure. High blood pressure is one of the most common causes of kidney disease.

Keep fit to help your kidneys

Weighing too much increases blood pressure, which is bad for the kidneys. Try to maintain a healthy weight by being active and not overeating.

Body mass index (BMI) is a useful way to check if you are at a healthy weight.

Try to get at least 150 minutes of moderate-intensity exercise, such as walking, cycling, or swimming. weekly.


For obvious reasons, water is the best tool to balance the water balance in your body.

There’s no need to overdo it, but you should always aim to consume 6-8 glasses a day, depending on your body weight. If you are more active, you will need more water. Water helps flush out toxins that can lead to bacterial infections or kidney stones, along with harmful particles in the blood.

Cranberry juice

Be careful with this choice, some juices are low in fruit content and loaded with sugar, so be sure to choose 100% cranberry juice (organic and water-based) which is a great option to cleanse your kidneys.


Eating blueberries can also protect your kidneys. Cranberries prevent the development and growth of ulcers and bacteria in the urinary tract and can help control current bacteria/ulcers because they make the urine more acidic and help prevent bacteria from sticking to the inside of the bladder.


¡An apple a day really helps keep the doctor away! High in fiber and with anti-inflammatory properties, apples help lower cholesterol, prevent constipation, protect against heart disease and lower cancer risk. They can be cooked or raw. Up to you.


If you have chronic kidney disease, you probably know that vitamin D is extremely important as it helps regulate kidney function, and mushrooms are an excellent source.

egg whites

Egg whites provide high-quality protein, but avoid yolks because they contain phosphorus, which can be dangerous for people with kidney disease. Skinless chicken is also a good quality protein for kidney diets.


Kale is a good source of vitamins A and C to prevent inflammation and protect the immune system. It is also lower in potassium than other vegetables and contains a high amount of iron.


This vegetable brings a lot of vitamin C to your plate, along with folic acid and fiber. Also, contains compounds that help your liver neutralize toxic substances. Feel free to eat this veggie raw, add it to your salad, or substitute it for mashed potatoes.