7 Tips On How To Protect Your Kidneys

In addition to a healthy, balanced diet, regular physical activity is also of great importance. It stimulates the metabolism and thus promotes the excretion of metabolic end products and toxins

7 tips on how to protect your kidneys

Healthy kidneys are vital for general health and, above all, for our wellbeing.

The kidneys have the job of removing pollutants and toxins from the blood by filtering it. All the substances that are no longer required by the body or even pollute it leave the kidneys with the urine.

The challenge for these organs is still to hold back those substances that are still needed and to return them to the rest of the organism with the blood.

The kidneys are therefore primarily responsible for maintaining an electrolyte balance.

But the production of red blood cells and the blood pressure itself also depend to a large extent on the functionality of these organs. So if we want to go through life healthy and fit, then we should take better care of their health.

According to the World Health Organization (WHO), the number of cases of chronic kidney disease has increased in recent years.

Kidney problems often result in diseases of the  cardiovascular system, obesity and diabetes, which further emphasizes the importance of our excretory organs.

For this reason, today we would like to give you a number of tips on how you can protect your health. Here we go!

1. Regular exercise


Even if we think of maintaining a healthy body weight when we think of exercise and training , physical activity has so much more positive effects on our organism.

Movement gets the metabolism going and when the metabolism is stimulated, toxins can be excreted more easily.

At the same time, the risk of high blood pressure is reduced,  there is a close connection between blood pressure and kidney health.

2. Keep an eye on blood sugar levels

An increased or uncontrolled blood sugar level increases the risk of kidney disease. In the United States, for example, diabetes is actually the leading cause of kidney disease.

Anyone who has ever dealt with the consequences of diabetes may have stumbled across the term “diabetic nephropathy” : It describes damage to the small filter units that take on the main function.

In this disease, the regulation of the excretion and retention of substances can no longer take place correctly, which in turn can lead to a large number of concomitant diseases.

3. Watch your blood pressure

Blood pressure

Arterial hypertension also leads to direct damage. With high blood pressure, the heart has to work harder, but the vessels also have to withstand greater forces.

The filter elements of the kidneys are made up of the smallest blood vessels, the walls of which are specially structured so that they can fulfill their function. You are harmed by high blood pressure .

In severe cases, this can lead to kidney failure, which then has to be treated with dialysis or even with an organ transplant.

4. Eat a healthy diet

Like all other organs, the kidneys also benefit from a balanced diet. However, since the liver, intestines and kidneys are responsible for eliminating what burdens the organism, their health is particularly dependent on a healthy diet.

We therefore recommend a diet based on fruits and vegetables that support the functioning of these organs. For example:

  • blueberries
  • melon
  • Honeydew melon
  • celery
  • asparagus
  • aubergine
  • garlic

5. Limit your salt consumption


The excessive consumption of salt burdens the kidneys greatly as they try to maintain the fluid and electrolyte balance in balance.

The body needs salt in certain small amounts. However, many people consume far too large amounts of salt, especially with ready meals, and their bodies will have to bear the consequences of this diet in the medium to long term.

With an average fluid intake, the kidneys can excrete up to five grams of salt per day. Anything beyond that needs to be stored, and that requires more liquid. Too much salt is actually the main cause of tissue retention.

If the fluid and electrolyte balance get out of hand, this can lead to kidney failure, liver problems and high blood pressure, for example .

6. Drink more water for the kidneys

The kidneys have to dissolve all the substances they want to excrete in water. That is why a sufficient supply of fluids is essential for a healthy kidney.

It is recommended that you drink at least two liters of water a day to reduce the risk of kidney disease such as kidney stones. But the other organ systems are also grateful for adequate hydration of the body.

If you are physically active and lose water through sweat, you should drink more accordingly.

7. Don’t smoke


The dependence on the cigarette puts a strain not only on the respiratory system, but also on the kidneys.

The ingredients of tobacco have an effect on the blood vessels and we now already know that the blood vessels in the filter units of the kidneys are particularly sensitive. In addition, nicotine consumption leads to high blood pressure, which in turn puts a strain on the kidneys.

The risk of kidney disease is therefore much lower for non-smokers than for (passive) smokers.

Implementing all of this advice is not as difficult as it might seem at first glance. And if you protect your kidneys, then you are taking care of your health and well-being, and they are definitely worth the effort.

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