The kidneys play an essential role in the body’s balance, as they are responsible for filtering the blood, eliminating toxins, controlling the amount of water and mineral salts and regulating blood pressure. Furthermore, they participate in the production of hormones that help in the formation of red blood cells and bone health.

To keep these organs functioning well, it is important to adopt healthy habits, such as drinking plenty of water, maintaining a balanced diet with little salt and avoiding excessive consumption of alcoholic and processed beverages. Regular physical exercise also contributes to the proper functioning of the kidneys, as it improves circulation, helps with weight control and reduces the risk of diseases such as hypertension and diabetes, which can compromise kidney health.

Below, check out 10 habits and exercises to improve kidney health!

1. Don’t smoke

People who smoke are more likely to develop kidney failure compared to non-smokers. smokers. Smoking increases heart rate and blood pressure and causes blood clots to form. Additionally, smoking increases the likelihood of developing kidney cancer. From this perspective, quitting smoking helps reduce all these risks, and the benefits begin as soon as you give up the habit.

2. Reduce salt consumption

Although salt is essential for the body, consuming too much of it causes the kidneys to retain more water to eliminate it. This, in turn, can cause increased blood pressure and, in the long term, possible kidney damage.

According to the World Health Organization (WHO), excessive sodium consumption represents a serious global public health problem. In Brazil, the average daily intake is estimated at approximately 9.3 g — almost double that recommended by the WHO, which is up to 5 g per day — and is associated with foods such as table salt, sausages, industrialized seasonings, concentrated broths, ready-made sauces, packaged snacks, instant noodles, frozen meals and even soft drinks.

3. Hydrate yourself

One of the best actions for the kidneys is to maintain adequate hydration levels. When the body If you stay hydrated, your kidneys don’t have to work as hard to filter toxins and waste. In this regard, in general, it is recommended to consume 35 ml of water for each kilogram of body weight for adults and 50 ml to 60 ml of water per kilogram of body weight for children.

4. Don’t abuse sugar

Consuming a large amount of sugar does not directly damage the kidneys. However, this ingredient is high in calories, which can lead to weight gain. Maintaining a healthy weight can decrease your chances of developing conditions that affect the kidneys.

A review published in the British magazine The BMJ, called “Dietary sugar consumption and health: umbrella review“, showed that excessive sugar consumption is associated with 45 negative effects on the body, including obesity, diabetes, hypertension, cardiovascular diseases, depression and premature aging.

5. Have a proper sleep routine

According to studies by the Oswaldo Cruz Foundation (Fiocruz), 72% of Brazilians suffer from sleep-related illnesses, including insomnia. A good night’s sleep is essential for overall health. When the body doesn’t get enough rest, it loses the time it needs to recover properly. Over time, this deprivation can affect kidney function and increase the risk of kidney problems.

6. Avoid ultra-processed foods

Ultra-processed foods are industrialized products that go through several processing stages and contain artificial ingredients, such as coloring, flavoring, preservatives and chemical additives. They are often low in nutritional value and high in sugar, fat and sodium, which can negatively impact long-term health.

According to a study carried out by Fiocruz, 10% of deaths in Brazil in 2019 were directly related to the excessive consumption of ultra-processed foods, totaling 57 thousand deaths annually, which is equivalent to six deaths per hour or 156 per day.

7. Maintain a balanced diet

To ensure renal well-being, maintain a healthy diet balanced is fundamental. The kidneys are sensitive to eating habits and can become ill when there is excess salt, fat, sugar or protein in the diet. Many factors contribute to organ disease, and poor diet is one of the main ones. Frequent consumption of ultra-processed foods, sugary drinks and foods rich in sodium can overload them and encourage the development of kidney disease.

Over time, excessive consumption of alcoholic beverages can increase blood pressure and cholesterol, factors that directly compromise the functioning of the kidneys. Excessive alcohol overloads the renal system, makes it difficult to filter the blood properly and favors the accumulation of toxic substances in the body.

Certain exercises can be beneficial for kidney health by promoting blood circulation, reducing the risk of cardiovascular disease and helping you maintain a healthy weight. Regular walking is an option that can improve blood circulation, control blood pressure and help with the general health of the organ.

Furthermore, swimming, as it is a activity Low impact, it contributes to improving cardiovascular capacity and blood circulation — important factors for the proper functioning of the kidneys. Practices such as yoga, which involve flexibility, stretching and deep breathing, promote not only circulation, but also relaxation, an essential element for kidney health.

10. Manage stress

Stress can affect the body and be harmful to the kidneys. This is because the state of tension causes the body to produce hormones that raise blood pressure and make the kidneys work more intensely. There are countless ways to control this condition and, of all of them, regular and moderate physical exercise can be considered one of the most effective.