Maintain a reasonable weight and balanced eating
Overweight and obesity can increase the risk of diabetes, heart disease and kidney problems. Therefore, you should build a healthy diet, reduce salt, limit processed foods and prioritize foods that are beneficial to health.
Some vegetables such as bell peppers contain less potassium and sodium but are rich in vitamins A, C, B6 and folic acid, which support kidney function. Carrots, cauliflower or zucchini are also good choices because they are easy to process and do not put pressure on this organ. These vegetables also provide fiber, antioxidants and anti-inflammatory compounds, contributing to building a balanced diet.
Avoid smoking
Tobacco can damage blood vessels, reduce blood flow to the kidneys and increase the risk of kidney cancer. Quitting smoking not only protects the kidneys but also brings benefits to overall health over time.
Supplement water properly
Healthy adults should drink about 1.8-2 liters of water per day to help the body stay hydrated and support the kidneys in eliminating sodium as well as toxins. However, drinking too much water is also not beneficial. A simple way to assess water intake is to observe urine color. If the urine is pale yellow or almost transparent, the body has been supplied with enough water, and if it is dark yellow, it may need to be supplemented.
Regular blood pressure monitoring
High blood pressure, especially when accompanied by diabetes, heart disease or dyslipidemia, can seriously affect the kidneys. According to recommendations from cardiologists, high blood pressure is considered high when the measurement index at the clinic is 140/90 mmHg or higher. About 120-139/80-89 mmHg is considered pre-hypertension, while the ideal level is about 120/80 mmHg. If blood pressure is maintained at a high level for a long time, patients should see a doctor for advice on lifestyle changes or medication when necessary.
Maintain regular exercise
Regular exercise helps control weight, reduce the risk of chronic kidney disease and supports blood pressure stabilization. Physical activity also contributes to improving cardiovascular health - a factor closely related to kidney function. You do not necessarily have to exercise too hard, just maintain moderate activities such as walking, light jogging, cycling or dancing have brought many benefits to the body.
Good blood sugar control
Maintaining stable blood sugar levels is especially important for people with diabetes or at risk of hyperglycemia. When glucose in the blood is not used effectively, the kidneys have to work harder to filter blood, which can lead to long-term damage. Good control of this index helps reduce the risk of complications and if kidney damage is detected early, doctors can intervene to slow down the progression.
