How to Improve Kidney Function

Medically reviewed by Erik Kramer, DO, MPH

Last Updated: March 22, 2023 References Approved

Your kidneys are among one of the most important organs in your body. They have important functions in the regulation of your blood, your blood volume, blood pressure, and blood pH. They are also responsible for filtering your blood and excreting waste in the form of urine.^{[1]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}Take good care of your kidneys to improve your overall health and reduce your chances of illness. Many things can go wrong but if you follow some simple tips, you can make it less likely that you will suffer from things such as Kidney stones, kidney infections, and/or failure.

Method 1

Method 1 of 4:

Eating Healthily

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Eat a balanced diet. A healthy balanced diet is a major factor in good overall health, and kidney health is no exception. Avoid fatty and salty food, and eat lots of fresh fruit and vegetables.^{[2]
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Research source} If you are unsure about what a balanced diet might look like, look at the food groups identified in the food pyramid and go from there.
- The original food pyramid has been criticised by public health experts, so you may want to look at the more recent healthy eating pyramid which combines healthy eating with weight control.^{[3]
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2
Lower the amount of salt in your diet. It is very common for people to have diets that exceed the recommended amount of salt, or sodium. Diets that are high in sodium can have particularly bad effects on your kidneys, as a high sodium diet can lead to high blood pressure. Over time, having high blood pressure will damage your kidneys and could make you more vulnerable to serious kidney problems.^{[4]
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- Talk to your doctor about the right level of sodium intake for you. Climate and personal health can impact how much salt your body needs, so always check with a doctor first.
- Choosing fresh rather than packaged foods will most likely mean that you are consuming less sodium.
- When buying pre-packaged food, keep an eye out for those labeled ‘no added salt’ or something similar.
- Get into the habit of reading food labels and finding out the sodium levels in foods.
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Eat kidney-friendly foods. The most important thing is to have a balanced and healthy diet, but there are some foods out there that are particularly beneficial for your kidneys and kidney function. Foods with antioxidants, typically fruit and vegetables, can be a boost to your overall health and your kidneys. Some of the best ones to ensure you have regularly on your shopping list are cabbage and cauliflower, berries (especially cranberries), red bell peppers, and onions.^{[5]
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- Although cranberries are very good for you, cranberry juice you buy in a carton might have an awful lot of sugar in it.
- Asparagus is thought to be especially good for the kidneys. It can change the color and smell of your urine, though, so don't be alarmed if that happens.

Method 2

Method 2 of 4:

Drinking Healthily

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Drink lots of water. Staying well-hydrated has big benefits for your health. Being well-hydrated will mean that your urine is more diluted which will help maintain kidney function and health. Some doctors recommend eight glasses a day, but in some cases, more than this is recommended. Water helps to flush toxins and waste from the body so being hydrated aids the kidneys with this task.^{[6]
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Drink water at regular intervals. Drinking water frequently throughout the day, rather than gulping down half a liter twice a day, could also contribute to improved kidney function. The kidneys keep fluid in your body regulated, so it is easier for them to do this if you drink a little and often.^{[7]
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Only drink alcohol in moderation. Drinking a lot of alcohol can have very serious negative consequences for your kidney functionality. One of the kidney’s main tasks is filtering out harmful substances from your blood. Alcohol is one of the harmful substances that the kidney deals with, and excessive alcohol can negatively impact the kidney’s ability to do this.^{[8]
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- Alcohol also dehydrates you, and this harms your kidneys just as staying well-hydrated has a positive one.
- For most people, alcohol is fine to consume in moderation. Try to limit yourself to 3-5 drinks a week.

Method 3

Method 3 of 4:

Controlling your Weight and Exercising Regularly

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Control your weight. It is important to keep to a healthy weight, as being overweight can increase your blood pressure which in turn puts more strain on your kidneys. Having a healthy and balanced diet and taking regular exercise should be enough for you to maintain a healthy weight and keep your blood pressure down.^{[9]
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- Being overweight can also lead to diabetes, which, together with high blood pressure, are the two major causes of kidney disease.^{[10]
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- Obesity does not mean that you have kidney problems. It is, however, a risk factor that you and your doctor should monitor together.
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Get plenty of exercise. Being active and exercising has a wide range of beneficial consequences for health and plays an important part in maintaining a healthy weight. It helps improve circulation and mobility which is good news for the kidneys which work to regulate blood in the body. Regular exercise can help you to prevent diabetes and control blood pressure, which decreases the strain on your kidney and lowers the likelihood of kidney disease.^{[11]
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- If you are not used to regular exercise it’s important to make a part of your normal routine to feel the long-term benefit and improve kidney function.
- Finding a sport or activity that you really enjoy is probably the best way to make exercise fun for someone who isn’t used to it. If you used to play a sport as a kid, try taking that up again in a more casual format. For example, try swimming laps if you used to be on the swim team.^{[12]
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- Exercising with friends or your partner might make it a lot more fun and laid back if you don’t want to join a club or a team.
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Get a good vitamin D supply by exercising outside. Vitamin D deficiency has been linked to kidney disease. One of the jobs of the kidneys is to activate vitamin D, so getting out in the sunshine and taking vitamin D in from the sun lowers the pressure on the kidneys.^{[13]
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- A minimum of fifteen minutes in the sun a day can help your kidney function.
- Vitamin D also helps with the regulation of the calcium and phosphorous levels in your body.

Method 4

Method 4 of 4:

Learning about how Kidney Problems Develop

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Understand what kidneys do. The first thing to do is to read up a bit and educate yourself a little about how kidneys function and what their purposes are. The kidneys play a large role in maintaining healthy blood and excreting waste in your urine.^{[14]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source} If you think about this, you will realize how important healthy and high functioning kidneys are to your overall health.
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Know how kidney problems come about. Once you have a grasp of the functions and importance of healthy kidneys, find out a little about how problems with kidneys can be caused. The 3 most common causes of kidney disease, frequent urinary tract infections, and diabetes. There are numerous other potential causes, including poisoning and physical damage or trauma. For example, kidney disease could develop after a particularly heavy blow to the kidneys.^{[15]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- Some painkillers used regularly for a long time can cause kidney problems, so if you take them regularly check with your doctor.
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Ask your parents if there is a history of kidney problems in the family. Kidney problems are often hereditary, so if your family has a history of kidney-related health problems you could be at a higher risk. If this is the case, you can talk to your doctor to get more specific medical guidance on how to avoid hereditary kidney problems.^{[16]
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Expert Q&A
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Question

How can I improve my kidney function?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

Support wikiHow by unlocking this expert answer.

Exercise, stop smoking, and drink plenty of water. Eat a low-sodium diet and lose weight if needed.
Question

How do I increase my urine output?

Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.

Jurdy Dugdale, RN

Medical Review Board

Expert Answer

Support wikiHow by unlocking this expert answer.

There is no other way to increase urinary output other than drinking more fluid like water.