1. Stay Hydrated

• Drink enough water daily (6–8 cups is a good general goal).

• Proper hydration helps kidneys flush out toxins and waste.

🧂 2. Limit Salt Intake

• High sodium levels can raise blood pressure and strain the kidneys.

• Avoid salty snacks, canned foods, and processed meats.

🍬 3. Control Blood Sugar

• If you have diabetes, keep it well-managed.

• High blood sugar damages kidney blood vessels over time.

❤️ 4. Keep Your Blood Pressure in Check

• Aim for around 120/80 mmHg.

• Uncontrolled high blood pressure is a leading cause of kidney damage.

🍔 5. Eat a Kidney-Friendly Diet

• More: Fruits, veggies, whole grains, healthy fats (like olive oil)

• Less: Red meat, processed foods, sugary drinks, and fast food

⚖️ 6. Maintain a Healthy Weight

• Obesity increases risk of diabetes and high BP, both of which hurt kidney function.

🚭 7. Avoid Smoking and Excess Alcohol

• Smoking slows blood flow to the kidneys.

• Alcohol can dehydrate and stress the kidneys.

💊 8. Use Medications Wisely

• Overuse of painkillers (like NSAIDs: ibuprofen, naproxen) can harm kidneys.

• Avoid unnecessary supplements or herbal products not approved by your doctor.

🧪 9. Get Regular Checkups

• Especially if you have risk factors like diabetes, high BP, or family history of kidney disease.

• Ask for kidney function tests (e.g., eGFR, creatinine, urine protein tests).