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Every single day, your kidneys filter about a bathtub’s worth of blood – yet most of us rarely think about them. But the kidneys do far more than just filter out waste and extra water in our blood, which become urine – they fine-tune key minerals like sodium, potassium, calcium, and magnesium so that nerves fire properly and muscles contract smoothly. Let’s look at some common habits that can harm kidney health, and more importantly, what we can do to protect them. And where better to start than with something we all love: food. Salt is one of the biggest culprits. You can flavor food with herbs, citrus, or spices instead – options that wake up the taste buds without burdening your kidneys. Ultra-processed foods pose another challenge. Instant noodles, packaged snacks, sugary drinks, and cakes may be convenient, but they are packed with additives, unhealthy fats, and refined carbohydrates that stress the kidneys. Research published in the American Journal of Kidney Diseases found that those following diets high in ultra-processed foods carried a 24% higher risk of chronic kidney disease (CKD).Common pain relievers called nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, are what we often reach for when we have a headache, fever, or sore muscles. NSAIDs can be tough on the kidneys if taken too often or in high doses. Alcohol disrupts the body’s fluid balance, raises blood pressure, and leaves you dehydrated. By contrast, water is truly a kidney’s best friend. Staying well-hydrated helps flush waste efficiently and keeps everything flowing smoothly. And don’t underestimate the little things – gardening, housework, or taking the stairs all count. Every bit of movement keeps your blood flowing, your sugar levels steady, and your kidneys strong. Our kidneys work best when the body stays in rhythm. Our kidneys may work quietly, but they respond positively to the care we give them. Every healthy choice – from what we eat and drink to how we rest, move, and manage stress – helps these small but mighty organs keep us balanced and strong. By treating our bodies with kindness, we protect far more than just our kidneys. We nurture our energy, clarity, and longevity. So let’s stay mindful, stay active, and stay hydrated – giving our kidneys the gratitude and support they’ve earned every single day.
