29 Jul, 2025
29 Jul, 2025
This article is medically reviewed by Dr. Gaurav Goel, Consultant - Surgical Oncology, HCG Cancer Centre, Jaipur
Kidneys are one of the critical organs of the human body. From waste filtration to vitamin D activation, from blood pressure regulation to blood sugar regulation, the kidneys are responsible for numerous biological activities within the body.
Therefore, we need to know how to keep kidneys healthy, how to improve kidney function, and lastly, understand how prevention of kidney disease can be achieved.
Kidneys have several functions within the body, and therefore, keeping them healthy is of paramount importance. The following are the important functions of kidneys:
Millions of filtering units, called nephrons, are present in the kidneys. These nephrons consist of glomeruli and tubules.
The role of the glomerulus is to filter the blood, and the function of the tubule is to reabsorb the important substances from the filtered solution.
The kidneys regulate fluid balance through a process called osmoregulation. During this process, the kidneys adjust the quantity and concentration of urine.
Kidneys regulate blood pressure by secreting a hormone known as renin. When there is reduced blood pressure, kidneys secrete renin.
Renin constricts the blood vessels, thereby increasing blood pressure.
Red blood cell formation occurs in the bone marrow. This process of red blood cell formation is known as erythropoiesis.
Erythropoietin, a hormone secreted by the kidneys, assists erythropoiesis.
Vitamin D, which is synthesized in the presence of sunlight or administered as a supplement, is in its inactive form.
An enzyme, 1-alpha hydroxylase, in the kidney, converts the inactive form of vitamin D into its biologically active form.
The kidneys regulate the acid-base balance by maintaining a fine balance between the reabsorption of bicarbonate ions and the excretion of hydrogen ions.
The kidney also detoxifies the body by screening and filtering the toxins out of it. The detoxification procedures include glomerular filtration, active processes, and passive diffusion.
Kidneys, through regulating various substances, such as sodium, potassium, and calcium, maintain electrolytic balance.
The kidneys maintain optimal blood sugar levels through various mechanisms.
These include the excretion of glucose from the circulation, reabsorption of glucose from the glomerular filtrate, and formation of glucose through gluconeogenesis.
The kidney is a vital organ, and its health is of prime importance for maintaining the overall health of the body. Thus, it is important to protect the health of the kidneys and follow measures that reduce the risk of kidney diseases, especially in individuals at increased risk of kidney diseases, such as patients with diabetes.
For better guidance on how to care for kidneys, one may talk to a nephrologist.
The internet is flooded with questions, like “How to keep kidneys healthy?”; “How to know your kidney is healthy?”; “How to maintain kidney health?”; or even “How to improve kidney function?”
In this section, we are extensively discussing the important kidney health tips that are going to help in the prevention of kidney diseases and keep the kidneys strong and healthy.
Some of the best exercises for kidney health are:
Some of the foods good for kidneys are:
Obesity and overweight increase the risk of hypertension and diabetes, which in turn increase the risk of kidney disease.
Maintaining a healthy weight through routine exercise and a kidney-friendly diet is important.
A well-planned diet for kidney patients comprises vegetables, fruits, whole grains, and low-fat dairy products.
Studies have concluded that poor sleep increases the risk of developing chronic kidney disease. People should take measures to improve sleep duration and quality, especially those at increased risk of kidney diseases.
Poor sleep directly causes renal dysfunction through sympathetic nervous system activation and indirectly through increased inflammation, resulting in glomerular injury. People should aim for at least 7 to 8 hours of sleep every night.
Smoking increases the risk of kidney diseases through several mechanisms. Firstly, it reduces the effect of blood pressure medications, resulting in poorly controlled blood pressure.
High blood pressure may cause kidney disease. Secondly, smoking reduces blood flow to the kidneys and other vital organs. In patients with kidney diseases, quitting smoking may reverse or delay the progression of kidney damage.
Smokers should consult their doctors regarding customized measures that may help them quit smoking.
People who drink alcohol in excess quantities are at twice the risk of kidney disease. This risk further increases if the person is also a smoker.
The kidneys of heavy drinkers need to function harder. Prolonged heavy drinking results in kidney dysfunction. Further, people who drink a considerable quantity of alcohol within a short period of time have dangerously high blood alcohol levels.
It causes an acute kidney injury. Therefore, it is important to drink in moderation, or better yet, quit alcohol consumption.
If not managed, prolonged stress results in several harmful effects on the body, such as a faster heart rate, increased blood pressure, and higher fat and sugar levels in the blood.
High blood pressure and high sugar levels in the blood damage the filtering units of the kidneys, resulting in kidney dysfunction. It is, therefore, important to practice stress-reducing activities.
These include getting involved in hobbies, doing yoga and meditation, sleeping well, and performing prayers.
High blood sugar levels damage the filtering units of the kidneys, resulting in diabetic nephropathy.
High blood pressure and underlying cardiovascular diseases also increase the risk of kidney problems.
It is important to manage diabetes, high blood pressure, and cardiovascular disease through medications and lifestyle modifications. Routine sugar and blood pressure checks help reduce the risk of kidney disease.
Guidelines recommend drinking optimum fluid to produce a urine volume of about 2 to 2.5 liters per day.
It helps reduce the risk of stone formation and urinary tract infections. Further, studies also indicate that drinking plenty of fluid prevents kidney damage.
Drinking enough water after taking certain medications may also reduce the risk of kidney damage.
However, patients on dialysis should consult with their healthcare provider about the volume of water to be taken during the day.
Apart from increasing blood pressure and causing gastric ulcers and bleeding, several over-the-counter medications, especially anti-inflammatory medications, have a damaging effect on the kidneys.
Those wondering how to maintain kidney health should avoid taking these medications frequently or for a prolonged period. They should consult with their healthcare providers before taking these drugs.
Certain factors increase the risk of kidney disease. These include hypertension, diabetes, obesity or overweight, heart disease, a family history of chronic kidney disease, advanced age, and inherited renal disorders.
People with one or more of these risk factors should undergo routine kidney examinations.
There are several ways to know if your kidneys are healthy. The following are some of the signs your kidneys are functioning well:
That said, some kidney diseases may not have any symptoms initially, and their symptoms become apparent as the disease advances. Therefore, it is important to consider regular health check-ups, which may involve physical examinations and imaging of kidneys.
Patients with the following symptoms should consult with nephrologists:
Kidneys are vital organs in the human body. They perform several essential functions, such as waste filtration, fluid homeostasis, blood pressure management, formation of red blood cells, detoxification, activation of vitamin D, excretion of drug metabolites, electrolytic balance, blood sugar regulation, and acid-base balance.
Several measures help maintain optimal health of the kidneys. Some of the important kidney health tips include a healthy diet, routine exercise, managing underlying medical conditions like diabetes and hypertension, quitting smoking, drinking alcohol in moderation (or avoiding alcohol), drinking plenty of fluid, and undergoing a routine renal examination.
The doctor may suggest specific foods for kidney disease. People may consult with healthcare providers about how to improve kidney function through food and exercise.
Dr. Gaurav Goel
Consultant – Surgical Oncology
MBBS, DNB (General Surgery), DNB (Surgical Oncology)
Dr. Gaurav Goel is a seasoned surgical oncologist practicing at HCG Cancer Centre, a leading cancer hospital in Jaipur. He has over 12 years of experience in the surgical management of a broad spectrum of cancers. Dr. Gaurav’s expertise lies in the following areas of oncology: head and neck oncology, gynecological oncology, breast oncology, and gastrointestinal oncology. As a skilled surgical oncologist, Dr. Gaurav follows a patient-centered approach to care that is tailored to each individual's unique needs and circumstances.
