7 tips from a nephrologist to help you keep your kidneys healthy

Your kidneys are vital organs that filter waste from your blood and help control blood pressure. But when your kidneys aren’t working properly, you may develop some type of kidney condition. In fact, kidney disease is more common than many people realize. Right now, about four million Canadians have kidney disease, and nine out of 10 people don’t even know they have it. The number of people with kidney failure is also rising, with 50,000 Canadians currently affected.

As a nephrologist at the Grey Nuns Community Hospital, I work with a team of kidney specialists to help prevent kidney disease and slow its progression. While some causes of kidney disease are beyond our control, there are many things you can do to keep your kidneys healthy.

Here are seven practical tips to help you protect these important organs. 

1. Get regular checkups 

Kidney disease often develops without symptoms, meaning many people don’t know they have it until it has become advanced. The best way to catch problems early is through regular blood and urine tests. Your doctor can check for warning signs which may indicate kidney issues. 

2. Control diabetes and high blood pressure

The leading causes of kidney failure are diabetes and high blood pressure. If you have either condition, it’s essential to manage it well. Keep your blood sugar and blood pressure in a healthy range by following your doctor’s advice, eating well, exercising and taking prescribed medications as directed. 

3. Eat a kidney-friendly diet

What you eat affects your kidneys. Eating a balanced diet of whole foods, including fresh fruits and vegetables and lean proteins, helps keep your kidneys strong. Try to limit processed foods, since they are often high in salt (sodium), which can raise your blood pressure and strain your kidneys. Instead of relying on foods like canned soups and deli meats, opt for fresh, home-cooked meals. 

4. Stay hydrated

Drinking enough water helps your kidneys filter waste and prevents kidney stones and urinary tract infections. While there’s no single amount of water that’s right for everyone, aim to drink some consistently throughout the day. If you’re active, live in a hot climate or have health conditions that affect hydration, you may need more fluids. 

5. Be careful with medications

Some common pain relievers, like ibuprofen (Advil and Motrin) and naproxen (Aleve), can damage your kidneys if taken too often or for long periods. If you use these medications regularly, talk to your doctor about safer alternatives, especially if you have kidney concerns. 

6. Avoid smoking and tobacco products

Smoking damages blood vessels, which reduces blood flow to your kidneys. This makes it harder for them to function properly. Quitting smoking can improve your kidney health and lower your risk of other serious diseases like heart disease and stroke. 

7. Know when to pause medications if you're sick

If you get sick with vomiting, diarrhea or another illness that causes dehydration, some medications may put extra stress on your kidneys. This is known as "sick day management." Ask your doctor which medications you should pause temporarily when you're unwell. Resuming them once you're eating and drinking normally can help prevent kidney injury.

By following these simple but effective steps, you can reduce your risk of kidney disease and support your overall health. Your kidneys work hard for you. Make sure you take care of them in return!