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Sunday, June 1, 2025

Day 3: Lifestyle tweaks for healthier kidneys

DAY 3 OF 3

Welcome to the final day of our kidney health journey! So far, we've explored the early signs of chronic kidney disease (CKD) and what you might eat and drink for kidney health. Today, we'll focus on lifestyle changes that can support your long-term kidney health.

The importance of prevention

Before we dive in, it's essential to know that kidney damage is generally not reversible. This is why prevention and early intervention are so critical.

The goals of these lifestyle changes are:

1.	To prevent kidney damage from occurring in the first place

2.	If some damage has occurred, to prevent further damage and slow the progression of kidney disease

Remember, even small changes made early can have a big impact when it comes to preserving your kidney function.

The power of regular exercise

Yes, regular physical activity can help boost kidney health! Here's why:

•	Blood pressure control: Exercise helps manage blood pressure, reducing strain on your kidneys.

•	Better blood sugar management: Regular activity can improve insulin sensitivity, crucial for preventing diabetic kidney disease.

•	Weight management: Maintaining a healthy weight reduces the workload on your kidneys.

•	Improved circulation: Better blood flow means more efficient kidney function.

Aim for at least 150 minutes of moderate-intensity exercise per week.

Remember, always consult your doctor before starting a new exercise routine, especially if you have existing health conditions.

Stress (and how to manage it)

Chronic stress can elevate blood pressure and blood sugar levels, potentially harming your kidneys. Try these stress-busting techniques:

•	deep breathing exercises

•	meditation or mindfulness practices

•

yoga

•	spending time in nature

•	engaging in hobbies you enjoy

Stay hydrated

Proper hydration is super important for kidney health. Water helps flush toxins from your body and supports overall kidney function. Aim for between 9 to 12 glasses of water a day, unless your doctor advises otherwise. If you have trouble drinking plain water, try herbal teas or infused water for variety.

Sleep and kidney health

During sleep, your body repairs kidney tissue and regulates kidney function. Lack of sleep is associated with higher rates of kidney function decline.

Aim for 7 to 9 hours of quality sleep each night. To improve sleep:

•	Stick to a consistent sleep schedule.

•	Create a relaxing bedtime routine.

•	Avoid screens before bed.

•	Keep your bedroom cool and dark.

We have an entire newsletter dedicated to helping you get a good night's rest every day. Sign up below and get tips to sleep soundly and wake up refreshed.

Wrapping up our kidney health journey

Thank you for joining us on this 3-day exploration of kidney health. Reminder: Regular medical check-ups are essential for early detection and management of kidney issues, especially if you have risk factors such as diabetes or high blood pressure.

By applying this knowledge into your daily life, you're taking important steps to keep your kidneys healthy for years to come.

Keep learning, stay vigilant, and here's to your continued health and well-being!

P.S. We'd love to hear about your experiences with these lifestyle changes! Feel free to share your thoughts or questions at newsletters@healthline.com.

Want to keep learning?

12 Tips to Help You Maintain a Healthy Lifestyle

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Is Diet or Exercise More Important for Your Health?

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How to Get a Better Night's Sleep

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Until next time,

Take care of yourself, and we'll
see you again soon!

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Slush it up

Today's Ingredients

When I have the opportunity to get a slushy, I always take it. If I stop at a gas station, I will get a big, blue raspberry slushy — even if the temperature is below freezing outside. If you're anything like me, you'll love today's recipe! It's a slushy made with fruit, basil, and kombucha, so it's much better for you than a giant gas station slushy. And the best part? It won't stain your tongue bright blue after drinking it!

•

Food to enjoy: Bacon avocado cottage cheese bowl

•

News to know: Zepbound more effective for weight loss than Wegovy, trial shows

•

Tips to live well: 6 plant sources of omega-3 fatty acids

Drink up,
Sarah Choi
Associate Editor, Healthline

Written by Sarah Choi
June 1, 2025 • 2 min read

Recipe of the Week

Berry basil kombucha slushie

Kombucha is a fermented black tea drink. To create different flavors, you can add fruit, juice, spices, and other natural sweeteners. Kombucha can be an acquired taste, as it has a strong flavor and smell. However, drinking it can have some health benefits. Kombucha contains lactic acid bacteria, which are associated with health benefits such as reducing inflammation.

If you're not a fan of kombucha, don't write off this recipe yet! The basil and frozen raspberries mask part of the kombucha flavor, giving it a sweet and refreshing taste. The berries also contribute to the high fiber content of this drink, with 9 grams of fiber per serving. It's perfect for a midday pick-me-up or for hosting a group of friends over the summer months.

GET THE RECIPE

KITCHEN KIT

What we're using

Mifoci Milkshake Glasses

These fun glasses are perfect for all the summery drinks, whether you're having kombucha slushies, milkshakes, or even just water. Weighted and shatterproof, these cups won't break if you accidentally knock into them. They give a retro diner feel and hold up to 16 oz. of liquid. Just add a fun straw and a cherry on top!

SHOP NOW

Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.

the takeout

What we're digesting

💡 My first year with MS. Here are six lessons one person learned.

❓ Who treats muscular dystrophy? Who to see, as well as how to find care.

🩺 Type 2 diabetes treatment options. A beginner's guide to medications and more.

🎮 What is gamification for ADHD? Spoiler alert: Video games not required!

How did you feel about this newsletter?

Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you.

Until next time,