Prevention of kidney disease
You are more likely to develop kidney disease if you have:
diabetes
high blood pressure
heart disease
family history of kidney failure
What can I do to keep my kidneys healthy?
You can protect your kidneys by preventing or controlling health problems that cause kidney damage, such as diabetes and high blood pressure. The steps described below can help keep your body healthy, including your kidneys.
During your next doctor visit, you may want to ask your doctor about the health of your kidneys. Early-stage kidney disease has no symptoms, so getting a checkup may be the only way to know if your kidneys are healthy. Your doctor will help you decide how often to test.
See a doctor right away if you develop a urinary tract infection (UTI), which can lead to kidney damage if left untreated.
choose healthy foods
Choose foods that are healthy for your heart and your whole body: fresh fruits, fresh or frozen vegetables, whole grains, and low-fat or nonfat dairy products. Eat healthy foods and cut back on added salt and sugar. Eat less than 2,300 milligrams of sodium daily. Try to get less than 10 percent of your daily calories from added sugars.
Photo of a healthy food choice: grilled chicken breast with salad.
Choose healthy foods for your body.
Tips for choosing healthy foods
Cook with a spice mix instead of salt.
Choose vegetable toppings such as spinach, broccoli and bell peppers on your pizza.
Try baking or grilling meat, poultry, and fish instead of frying them.
Serve foods without added sauces or fats.
Try to choose foods with little or no added sugar.
Gradually decrease your intake of whole milk to 2 percent milk until you drink and cook with skim or low-fat milk and dairy products.
Eat foods made from whole grains—such as whole wheat, brown rice, oatmeal, and whole grain corn—daily. Use whole-grain bread for toast and sandwiches, and substitute white rice for brown rice for home-cooked meals and when eating out.
Read food's labels. Choose foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
Extend snack time. Eating a bag of low-fat popcorn takes longer than eating a piece of cake. Peel and eat an orange instead of drinking orange juice.
Try to keep a written record of what you eat for a week. It can help you see when you tend to overeat or eat foods that are high in fat or calories.
Research has shown that the Dietary Approaches to Stop Hypertension (DASH) meal plan can help you lower your blood pressure. If you have diabetes, high blood pressure, or heart disease, you may want to locate and work with a dietitian to create an eating plan that meets your needs.
Make physical activity part of your routine
Be active for 30 minutes or more most days. If you are not active now, ask your doctor about the type and amount of physical activity that is right for you. Add more activity to your life with these tips to help you stay active.
Aspire to be at a healthy weight
The NIH Body Weight Planner is an online tool to help you adjust your plans to reach and stay at a healthy weight. Body Weight Planner is part of ChooseMyPlate.gov's SuperTracker, a free food, physical activity, and weight tracking tool that will help you establish a healthier diet, manage your weight, and reduce your risk of chronic diseases, including chronic disease. of the kidneys.
If you are overweight or obese, work with your doctor or dietitian to create a realistic weight loss plan. See more physical activity and weight management resources to help you stay motivated.
get enough sleep
Aim for 7 to 8 hours of sleep each night. If you're having trouble sleeping, take these steps to improve your sleep habits.
Stop smoking
If you smoke or use other tobacco products, stop. Ask for help so you don't have to do it alone. You can start by calling the National Quitline at 1-800-QUITNOW or 1-800-784-8669. For more tips on quitting smoking, visit Smokefree.gov External link.
Limit alcohol intake
Drinking too much alcohol can raise your blood pressure and add extra calories, leading to weight gain. If you drink alcohol, limit yourself to one drink a day if you're a woman and two drinks a day if you're a
