3. Eat a Balanced Diet
“What we think of as a healthy diet in general is also a healthy diet for kidney disease,” says Weiner. People with very advanced kidney disease or who are on dialysis may have dietary restrictions, but in general, those in the early stages of kidney disease should eat a balanced diet that consists of:
- Fruits, such as apples, berries, and plums
- Vegetables, such as cauliflower, eggplant, and onions
- Lean proteins, such as chicken, eggs, and fish
- Carbohydrates, such as bread, crackers, and pasta
In some cases, you may need to pay extra attention to your intake of specific nutrients, such as:
- Calcium
- Phosphorus
- Potassium
- Protein
- Sodium
Your doctor may recommend working with a registered dietitian to create an eating plan tailored to your needs.
4. Stay Active
Regular exercise can help you manage your weight, blood sugar, and blood pressure, which helps keep your kidneys healthy.
Aim to get at least 30 minutes of exercise most days of the week. Just don’t push yourself too hard.
“Staying active doesn’t mean extending beyond what you’re capable of doing,” says Weiner, who suggests building slowly when starting an exercise program. Consider starting with walking for 10 minutes around your neighborhood, and add more time as you get more comfortable with the activity.
5. Prioritize Quality Sleep
Poor sleep is linked to fatigue, high blood pressure, and a less active lifestyle. “All of these things can worsen your overall health and predisposition to kidney disease,” says Weiner.
If you have chronic kidney disease, you’re also at an increased risk of developing sleep disorders, such as insomnia, sleep apnea, and restless legs syndrome, which can also disrupt your sleep and worsen chronic kidney disease. Work with your care team to address underlying sleep issues.
6. Try to De-stress
Some stress is normal — and unavoidable. But constant stress can contribute to high blood pressure and unstable blood sugar levels, which can affect kidney health. And if you’re diagnosed with a chronic health condition, the added pressure to stay on top of it can add to your stress.
Experiment with a few types of stress-management techniques, whether yoga, meditation, or journaling, or lean on friends and family for support.
7. Quit Smoking
“Smoking is terrible for every blood vessel in the body,” says Weiner, and the kidneys have more blood vessels than most of the organs in the body. Smoking also increases the risk of other health issues, from cancer to heart disease and stroke.
If you smoke cigarettes, use smokeless tobacco, or vape, work with your care team to come up with a plan to quit.
“Smoking cessation is a huge factor for kidney health [and] for the entire body,” says Weiner.
8. Monitor Your Alcohol Intake
Regularly drinking too much alcohol raises your blood pressure, which, over time, can increase your risk of kidney disease. If you have kidney disease, alcohol can worsen symptoms and contribute to chronic kidney disease progression.
“Alcohol in moderation probably has no major effects on the kidneys, but alcohol in excess can have effects on kidney disease in the same way that it can have effects on the rest of the body,” says Weiner.
Generally speaking, moderation means drinking no more than one alcoholic beverage each day for women or two per day for men.
Ask your doctor how much alcohol is safe for you to drink.
