5 Tips to Keep Your Kidney Healthy in 2025

A new year is the perfect time to reflect on your health and focus on what truly matters. In 2025, take a moment to think about how well you’ve cared for your kidneys. This year, stay mindful of your kidney health with a few simple changes. Here are five practical tips to keep your kidneys strong and healthy in 2025 and beyond.

1. Stay Hydrated

Staying hydrated is one of the most important things you can do for your kidneys. Water helps your kidneys flush out toxins, regulate electrolytes, and maintain fluid balance in your body. Without proper hydration, your kidneys have to work harder, which can lead to long-term strain or damage.

Tip

• Set Reminders: Use your phone or a hydration-tracking app to schedule hourly nudges and track your daily water intake. Many apps can even customise goals based on your weight, activity level, and weather conditions.  
   

2. Adopt A Kidney-Friendly Diet

What you eat directly impacts your kidney health, as your kidneys filter out waste and excess nutrients from your diet. A kidney-friendly diet can ease their workload, support overall function, and help prevent long-term damage.

Tips:

• Limit sodium and phosphorus: Reduce salty foods like snacks, canned goods, and fast foods to lower blood pressure and kidney strain. Avoid phosphorus-rich foods like processed meats, sodas, and some dairy products to protect kidney function.
• Choose lean proteins and fresh produce: Eat kidney-friendly proteins like fish, chicken, or tofu in moderation. Add low-potassium fruits and veggies like apples, berries, cauliflower, and bell peppers for balanced nutrition.

To give your kidneys extra support, consider adding DTS to your routine. Rooted in the Japanese Kampo formula, DTS combines two herbal ingredients that provide anti-inflammatory and antioxidant benefits, helping to protect your kidneys and potentially enhance kidney function (eGFR). As you step into the new year, let DTS help you keep your kidneys healthy and strong.

3. Manage Blood Pressure and Blood Sugar Level

High blood pressure and uncontrolled blood sugar are among the leading causes of kidney damage, as they can strain the delicate blood vessels in your kidneys over time. Keeping these factors in check is critical for protecting kidney function, and with today’s technology, monitoring and managing them has never been more convenient or accessible.

Tips

• Use smart tools: Choose a smart blood pressure monitor that stores readings or syncs with apps for easy tracking. Many also alert you to irregular patterns, like elevated or fluctuating blood pressure. For blood sugar, consider a continuous glucose monitor (CGM) or a glucometer that connects to your phone, providing real-time data and trends.
• Set reminders: Schedule daily reminders on your phone or use health apps to prompt you to check your blood pressure or glucose levels at consistent times, such as before meals or after exercise. This helps build a routine and keeps you accountable.
   

4. Use Medications Wisely

Pain relievers like ibuprofen and aspirin, when taken frequently or in high doses, can interfere with blood flow to the kidneys and cause harm. Additionally, some medications may accumulate in your system, especially if you already have reduced kidney function. Being mindful of what you take, how often, and in what quantity is essential for protecting your kidney health.

Tips

• Limit painkillers: Avoid frequent or prolonged use of over-the-counter drugs like ibuprofen, aspirin, or naproxen. If you rely on them regularly, talk to your doctor about safer alternatives or other ways to manage pain.
• Follow prescriptions carefully: Always take medications exactly as instructed by your doctor or pharmacist. Double-check the dosage and timing to prevent accidental overuse, especially with medications that may affect kidney function.
   

5. Make Kidney Check-Ups a Priority

Even if you feel healthy, regular kidney check-ups are essential for catching potential issues early. Many kidney problems show no symptoms until they’ve progressed, so staying proactive is key to prevention.

Tips

• Schedule yearly tests: Mark your calendar for annual kidney health screenings, including blood pressure checks, urine analysis, and kidney function tests.
• Monitor risk factors: If you have diabetes, high blood pressure, or a family history of kidney disease, discuss with your doctor how often you should be tested.