7 Ways to Keep Your Kidneys Healthy

Key takeaways:

• High blood pressure and diabetes are the two most common causes of chronic kidney disease in adults.

• For most healthy adults, water is a practical choice for staying hydrated, but drinking extra water does not reliably raise glomerular filtration rate (GFR) or restore kidney function.

• A balanced eating pattern can support kidney health, but people with kidney disease may need individualized guidance from their doctor about sodium, potassium, phosphorus, protein and fluids.

• Certain over-the-counter pain relievers can affect the kidneys, particularly when used frequently or taken during dehydration.

• Early kidney disease often has no noticeable symptoms, so ask your doctor whether blood and urine testing is appropriate for you.

Why kidney health is important

Your kidneys filter waste and extra fluid from your blood. They also balance minerals, support red blood cell production and help regulate blood pressure.

An estimated 37 million U.S. adults have chronic kidney disease, and about 87% do not know they have it. Kidney disease also affects an estimated 34% of adults age 65 and older.¹ Early stages often have no noticeable symptoms, so blood and urine tests may be the only way to identify a problem.²

Many habits that support heart health, blood pressure and blood sugar also support kidney health. The seven lifestyle changes below explain what you can do and when to talk with your doctor.

7 lifestyle changes that support kidney health

There is no single food, drink or supplement that can cleanse your kidneys or restore lost kidney function. Lifestyle changes can support kidney health by helping manage blood pressure, blood sugar, weight and other factors that can affect how your kidneys work.

1. Move regularly and work toward a weight that supports your health

Regular movement can support weight management, blood pressure, blood sugar, strength and overall well-being. Carrying excess weight can also increase the likelihood of high blood pressure and type 2 diabetes, two conditions closely connected to kidney health. Adults can work toward at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activity on at least two days. Brisk walking, swimming, biking, gardening and household activities can all count.⁶

Mutual of Omaha chief medical officer Dr. Manoj Pawar, MD, FAAFP, offers this reminder, “A successful health plan focuses on what is doable now. Small, steady wins are far more effective than trying to overhaul your entire lifestyle overnight and feeling defeated.”

Talk with your doctor before starting or substantially changing an exercise routine, especially if you have kidney or heart disease, pain, an injury, arthritis, balance concerns or a recent surgery.

2. Build meals around nutrient-dense foods

A balanced eating pattern can support kidney health by helping you manage blood pressure, blood sugar and weight. For most people who have not been diagnosed with kidney disease, that means eating a variety of vegetables, fruits, whole grains, protein foods and healthy fats while limiting excess sodium, added sugars and heavily processed foods.¹⁰

You can begin with a few practical changes:

• Add fruits and vegetables that fit your preferences. Fresh, frozen and no-salt-added canned options can all be useful.

• Choose whole grains such as oats, brown rice, quinoa and whole-grain bread more often.

• Compare labels for sodium and cut back on sugar-sweetened drinks and heavily processed snacks.

• Include a variety of protein sources, such as fish, poultry, eggs, beans, lentils, tofu and dairy.

Dr. Pawar explains that food choices and hydration should not be viewed separately when thinking about an overall healthy diet. “Focusing on the sodium-to-potassium ratio in your diet is more impactful for blood pressure than just increasing hydration alone.”

Kidney-healthy eating looks different for everyone. People with chronic kidney disease may need to adjust sodium, potassium, phosphorus, protein or fluids based on their medications, laboratory results and stage of disease.⁴ Do not increase potassium, use potassium supplements or make major dietary changes without guidance from your doctor or a registered dietitian.

3. Drink enough fluid for your individual needs

Your kidneys need enough fluid to filter blood and remove waste through urine, but there is no single amount of daily hydration that works for everyone. Fluid needs can vary based on body size, activity, weather, medications and health conditions.

For most healthy adults, water is a practical everyday option because it provides fluid without added sugar or sodium. Drinking more water than your body needs does not automatically improve kidney function or raise glomerular filtration rate (GFR), which is a test that measures how well your kidneys filter waste from your blood. People with kidney disease, heart failure or a fluid restriction should ask their doctor what to drink and how much.

4. Know your blood pressure and blood sugar numbers

Diabetes and high blood pressure are the two most common causes of chronic kidney disease in adults. High blood pressure can damage the blood vessels involved in kidney filtration. Over time, high blood sugar can also damage the kidneys’ filtering structures.³

Current CDC estimates indicate that about 38% of adults with diabetes and 21% of adults with high blood pressure have chronic kidney disease.¹

To manage blood pressure:

• Know the blood pressure range your doctor recommends for you.

• If you check your blood pressure at home, bring your readings to appointments so your doctor can review the pattern over time.

• Take blood pressure medication as prescribed. Do not stop or change medication without talking with your doctor.

• Support your treatment plan with movement, balanced meals, sleep and lower-sodium food choices. A DASH-style eating pattern may be one option to discuss with your doctor.

To manage blood sugar:

• If you have diabetes or prediabetes, follow the testing and medication plan provided by your doctor.

• Ask how often your A1C and kidney function should be checked.

• Choose meals with fiber, protein and minimally processed carbohydrates to help avoid large blood sugar swings.

Blood pressure and blood sugar goals are personal to you and your health plan. Your doctor can help set targets based on your age, medical history, medications and kidney function.

5. Avoid tobacco and talk with your doctor about alcohol

Smoking can damage blood vessels throughout the body, including those that supply the kidneys. Alcohol can raise blood pressure and interact with certain medications.⁸ If you use tobacco, ask your doctor about resources that can help you quit. If you drink alcohol, ask what amount, if any, is appropriate for you, particularly if you have high blood pressure, diabetes or kidney disease.

6. Review medications and supplements

Some common medicines can affect the kidneys. Nonsteroidal anti-inflammatory drugs, also called NSAIDs, include ibuprofen and naproxen. These medicines can damage the kidneys and contribute to an acute kidney injury, especially for people with kidney disease, diabetes or high blood pressure.⁷

Do not stop a prescribed medicine on your own. Instead:

• Ask your doctor or pharmacist before regularly taking an over-the-counter pain reliever

• Check cold and flu medicine labels because some combination products contain an NSAID

• Keep an updated list of prescriptions, over-the-counter medicines, vitamins and supplements

• Ask what to do with your medicines if vomiting, diarrhea or another illness leaves you dehydrated

• Talk with your doctor before using products marketed as natural kidney cleanses, detoxes or kidney-support supplements.

7. Ask whether you need kidney testing

Early chronic kidney disease often does not cause noticeable symptoms. Testing may be especially important for people with diabetes, high blood pressure, heart disease or a family history of kidney failure.²˒⁵

Doctors generally use two tests to check kidney health:

One eGFR result that is out of range does not always mean someone has chronic kidney disease. Your doctor may repeat the test, order a urine albumin test and review your medical history before interpreting the results.⁵ If you have diabetes, high blood pressure, heart disease or a family history of kidney failure, ask how often your kidney function should be checked.

Small steps can support kidney health

Supporting kidney health does not require changing everything at once. Start with one of these kidney health tips, such as checking your blood pressure, taking a short walk, choosing a lower-sodium meal or reviewing your medications with a pharmacist. Ask your doctor whether kidney testing is appropriate and consult them before making major changes to your diet, fluids, supplements, medications or exercise routine.

Frequently asked questions (FAQs) on kidney health

What is eGFR?

eGFR, or estimated glomerular filtration rate, is a blood test result that estimates how well your kidneys filter waste. Doctors usually consider your eGFR alongside a urine albumin test and changes in your results over time, since one result alone does not always indicate chronic kidney disease.⁵

Will drinking water increase my GFR?

Not necessarily. Drinking enough fluid may help when dehydration is affecting kidney function, but extra water does not reliably raise eGFR or restore lost kidney function.⁵

What are symptoms of kidney problems?.

Early chronic kidney disease often has no noticeable symptoms. As it progresses, symptoms can include swelling, changes in urination, fatigue, nausea, itching or shortness of breath.²

What is the most common cause of low GFR?

Diabetes and high blood pressure are the two most common long-term causes of reduced kidney function.³ Dehydration, illness, medications and age can also affect an eGFR result, so your doctor may repeat the test before determining what it means.

What are five foods to avoid with kidney disease?

There is no universal list of five foods that everyone with kidney disease should avoid. Depending on your lab results and stage of disease, your doctor or registered dietitian may recommend limiting high-sodium foods, phosphate additives, certain high-potassium foods or large amounts of protein.⁴ Always consult your doctor before changing your diet.

What damages the kidneys the most?

Long-term uncontrolled diabetes and high blood pressure are the two most common causes of chronic kidney disease.³ Frequent NSAID use, acute kidney injury, infections, inherited conditions and urinary blockages can also affect the kidneys.

What lifestyle changes support kidney health?

Lifestyle changes that support kidney health include managing blood pressure and blood sugar, eating a balanced diet, staying active, avoiding tobacco and reviewing medications with your doctor. People with kidney disease should follow individualized guidance for sodium, protein, potassium and fluids.

Can you improve kidney function naturally?

Healthy habits can support the kidney function you have, but they cannot reliably reverse chronic kidney damage. Managing blood pressure and blood sugar, reviewing medications and following your doctor’s treatment plan may help slow further decline.³ Avoid supplements or cleanses that claim to repair the kidneys.

Sources:

1. Centers for Disease Control and Prevention, Chronic Kidney Disease in the United States, March 31, 2026, accessed July 2026, https://www.cdc.gov/kidney-disease/php/data-research/index.html  

2. National Institute of Diabetes and Digestive and Kidney Diseases, What Is Chronic Kidney Disease in Adults?, reviewed February 2025, accessed July 2026, https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/what-is-chronic-kidney-disease   

3. National Institute of Diabetes and Digestive and Kidney Diseases, Causes of Chronic Kidney Disease in Adults, reviewed February 2025, accessed July 2026, https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/causes

4. National Institute of Diabetes and Digestive and Kidney Diseases, Healthy Eating for Adults With Chronic Kidney Disease, reviewed January 2025, accessed July 2026, https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/healthy-eating-adults-chronic-kidney-disease  

5. National Kidney Foundation, Chronic Kidney Disease and CKD Testing, 2025, accessed July 2026, https://www.kidney.org/sites/default/files/2025-05/chronic-kidney-disease-and-testing_flyer_05_25.pdf  

6. Office of Disease Prevention and Health Promotion, Get Moving During National Physical Fitness and Sports Month: Why Physical Activity Matters for Your Health and Happiness, May 7, 2026, accessed July 2026, https://odphp.health.gov/news/202605/get-moving-during-national-physical-fitness-and-sports-month-why-physical-activity-matters-your-health-and-happiness  

7. National Kidney Foundation, Safe Medicine Use With Chronic Kidney Disease, April 21, 2025, accessed July 2026, https://www.kidney.org/kidney-topics/safe-medicine-use-chronic-kidney-disease  

8. National Institute on Alcohol Abuse and Alcoholism, Medical Complications: Common Alcohol-Related Concerns, May 8, 2025, accessed July 2026, https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/medical-complications-common-alcohol-related-concerns   

9. Mayo Clinic, Chronic Kidney Disease: Symptoms and Causes, Dec. 9, 2025, accessed July 2026, https://www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/symptoms-causes/syc-20354521  

10. U.S. Department of Health and Human Services and U.S. Department of Agriculture, Dietary Guidelines for Americans, 2025-2030, 10th edition, January 2026, accessed July 2026, https://odphp.health.gov/our-work/nutrition-physical-activity/dietary-guidelines/current-dietary-guidelines