Your kidneys work quietly every day, filtering waste from your blood, balancing fluids, and helping control blood pressure. Here’s how to keep them healthy.

Protecting your kidneys for life means building small habits that last through every stage of adulthood. The first signs of kidney problems can be subtle – including tiredness, swollen ankles, or changes in urination frequency. Because these symptoms can be easily missed, it’s essential to understand your risk and monitor your kidney function regularly.

What is kidney damage, and why does it matter?

Kidney damage happens when your kidneys can no longer filter blood the way they should. This can lead to a buildup of waste and extra fluid in the body. It can happen suddenly, after illness, injury or dehydration, or slowly over many years as chronic kidney disease (CKD).

High blood pressure and diabetes are the leading causes of kidney damage. Other risks include smoking, obesity, certain medications, and long-term dehydration. Because kidney disease often develops without symptoms, many people only find out once the damage is already advanced. Regular checkups and healthy habits are your strongest form of protection.

Doctors often use a simple kidney function test – a combination of blood and urine tests – to pick up early signs of kidney stress before you feel unwell. These tests measure how well your kidneys filter waste and whether protein is leaking into your urine.

6 everyday habits to keep your kidneys healthy

1. Stay hydrated

Drink water throughout the day. Aim for pale yellow urine. If you exercise, spend time outside in the heat, or are pregnant, you may need more. People with kidney problems should consult their doctor about how much they should drink.

2. Eat simply and wisely

Eat more fruits, vegetables, whole grains, and lean proteins. Cut down on salt, processed foods, and sugary drinks. Too much salt can raise blood pressure and make your kidneys work harder.

3. Manage your numbers

Check your blood pressure and blood sugar often. If they’re high, follow your doctor’s advice. Regular movement, enough sleep, and healthy food can help keep these numbers stable.

4. Move your body every day

Aim for at least 150 minutes of moderate exercise a week. Walking, cycling, and swimming all improve circulation, control weight, and help manage blood pressure.

5. Stop smoking and reduce alcohol consumption

Smoking narrows blood vessels and reduces blood flow to your kidneys. Too much alcohol causes dehydration and can raise blood pressure. Cutting down helps your kidneys recover and lowers your overall health risks.

 6. Use medication wisely

Using painkillers like ibuprofen too often can damage your kidneys. Always check with your doctor before using them long-term. The same goes for protein powders or herbal supplements.

How to protect your kidneys at every age

In your 20s and 30s

• Drink water regularly, especially when active.
• Keep fit with weekly exercise and balanced meals.
• Avoid smoking, fad diets, and unnecessary supplements.
• Get your blood pressure checked every year.
• If you have a family history of kidney disease, get tested early.

In your 40s and 50s

• Check your blood pressure and blood sugar once a year.
• Ask your doctor for an eGFR (estimated glomerular filtration rate) blood test and a urine test to check your kidney function.
• Eat less salt and more fresh food.
• Manage weight, sleep, and stress.
• Keep active – healthy kidneys improve your heart, and a healthy heart supports your kidneys.

In your 60s and beyond

• Review all your medications with your doctor.
• Drink enough water – but not too much if you have heart or kidney issues.
• Watch for swelling, tiredness, or changes in urination.
• Keep up regular blood and urine tests.
• Stay active with light movement daily.

At any age, early detection makes a real difference. Kidney health is linked to heart health, brain function, and bone strength – so protecting your kidneys protects your whole body.

When to get your kidneys checked

If you have diabetes, high blood pressure, or a family history of kidney disease, get tested every year. Others can be tested every few years, especially after 40.

Ask for two simple tests:

• Blood test (eGFR) – shows how well your kidneys filter waste.
• Urine test – checks for protein. A large amount may be an early sign of kidney damage.

If you notice swelling, fatigue, or changes in urination, book a test sooner. Early detection helps you treat kidney problems before they cause lasting damage.

Keeping your kidneys strong for the future

Your kidneys do a lot for you. Simple habits, like drinking enough water, eating well, moving often, and getting checked, help them last longer. If you already have a risk factor, speak to your doctor about getting tested. By building these habits now, you’re investing in better health for years to come.

For more information about our Renal Dialysis support, visit https://www.lifehealthcare.co.za/patient-information/patient-services/complementary-services/life-renal-dialysis/.

Disclaimer: The information is shared on condition that readers will make their own determination, including seeking advice from a healthcare professional. E&OE. Life Healthcare Group Ltd does not accept any responsibility for any loss or damage suffered by the reader as a result of the information provided.