Your kidneys work around the clock to keep your body balanced. They filter waste, regulate fluids, help control blood pressure, and even support bone health. But kidney disease often goes unnoticed until it becomes serious. If you have conditions like diabetes, high blood pressure, or heart disease, your kidneys could already be at risk. The good news? With the right steps, you can help protect your kidney health.

Are You at Risk?

Kidney disease doesn’t always come with warning signs. Many people don’t realize there’s a problem until the damage is already done. However, certain risk factors make kidney disease more likely. Ask yourself:

• Do you have diabetes?
• Do you have high blood pressure?
• Is your body mass index (BMI) over 30?
• Have you had heart disease, poor circulation, or a stroke?
• Have you experienced kidney stones, frequent urinary infections, or kidney surgery?
• Does kidney failure run in your family?
• Have you tested positive for blood or protein in your urine?
• Do you frequently take over-the-counter pain medications?

If you answered "yes" to any of these, talk to your doctor about getting a kidney function test. A simple blood and urine test can help detect problems early before they become severe.

Small Changes, Big Impact

If you’re managing chronic conditions like diabetes or high blood pressure, you're already taking steps to protect your kidneys. But even if you’re at risk, there’s a lot you can do to slow or prevent kidney disease.

Follow a Kidney-Friendly Diet

Your diet plays a big role in keeping your kidneys healthy. Too much salt, protein, or unhealthy fats can make kidney disease worse. Instead, try:

• The DASH Diet: This heart-healthy diet is also great for your kidneys, too! It emphasizes fruits, vegetables, whole grains, and lean proteins while keeping sodium, sugar, and processed foods low.
• Cut Back on Salt: High sodium intake can raise blood pressure and stress your kidneys. Try using herbs and spices instead of salt, and choose fresh foods over processed options.
• Drink Plenty of Water: Staying hydrated helps your kidneys flush out toxins.

Stay Active

Regular exercise keeps your heart, blood pressure, and weight in check—all of which support kidney health. You don’t have to run marathons. Walking, stretching, dancing, or even gardening can make a difference. Aim for at least 30 minutes a day, most days of the week.

Take Medications as Directed

Some medications can harm your kidneys if taken too often. Common over-the-counter pain relievers like ibuprofen or naproxen can be especially risky. If you have chronic kidney disease or are at risk, talk to your doctor before taking any new medication.

Control Blood Sugar and Blood Pressure

High blood sugar and high blood pressure are two of the biggest causes of kidney disease. Managing these conditions through diet, exercise, and medication prescribed by your provider can go a long way in protecting your kidneys.

Know the Warning Signs

Kidney disease often has no symptoms in its early stages, but as it progresses, you may notice:

• Fatigue or low energy
• Swollen ankles, feet, or hands
• Changes in urination (more or less frequent, foamy, or dark-colored urine)
• Shortness of breath
• Loss of appetite
• Itchy skin

If you experience any of these symptoms, don’t ignore them—talk to your doctor.

Take Charge of Your Kidney Health

Your kidneys work hard for you—return the favor by taking care of them. Whether you make healthier food choices, stay active, or manage your chronic conditions, every small step makes a difference.

If you're concerned about your kidney health, schedule an appointment with your doctor today. Early detection and healthy habits can help you keep your kidneys functioning well for years to come.