Lifestyle and Dietary Advice for Improving Kidney Function
It is often said that once kidney function declines, recovery is difficult. However, with proper lifestyle habits and dietary adjustments, it is possible to slow the progression and create a kidney-friendly environment. Below are key points to keep in mind in daily life.
Lifestyle Tips
Sleep and Rest
- Maintain a regular sleep routine.
- Go to bed by 10:00 p.m. and wake up between 6:00 and 7:00 a.m.
- Ensure 7 to 7.5 hours of sleep each night.
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Stress Management
- Avoid mental stress: refrain from overwork, long business trips, extensive travel, or taking on demanding social roles such as wedding or funeral duties.
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Body Care
- Take baths regularly to warm the body.
- Avoid maintaining the same posture for long periods, such as while using a computer.
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Disease Management
Properly treat conditions such as hypertension, diabetes, dyslipidemia, hyperuricemia, obesity, and allergies.
Exercise Habits
- Stay hydrated during exercise.
- Engage in walking or running for 30 to 120 minutes (8,000–12,000 steps) at least once a week.
- The WHO recommends 150 minutes of physical activity per week.
- Warm up and cool down thoroughly with stretching.
- Start with 10–20 minutes and gradually increase.
- Avoid excessive or intense exercise. Refrain from team sports that may cause fatigue (e.g., baseball, soccer, volleyball, tennis).
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Smoking and Alcohol
- Quit smoking.
- Limit alcohol intake.
- Avoid alcohol if your face flushes easily.
- Even for those who tolerate alcohol well, keep it within 20–30g of ethanol per day (approx. one medium bottle of beer, one cup of sake, two glasses of wine, 100ml of shochu, or 60ml of whiskey).
- Have alcohol-free days.
Oral Care and Infection Prevention
- Prevent periodontal disease: brush teeth 2–3 times a day and use floss or interdental brushes.
- Use Epios water for oral hygiene.
- Receive professional dental cleaning for periodontal care every 3 months and treat cavities as needed.
- Gargle and perform nasal rinsing upon returning home.
- Use mouth-closing tape to prevent dry mouth at night.
Epios Water: Learn more
Nasal Rinse: Learn more
Mouth-Closing Tape: Learn more
Hydration
Drink water frequently to prevent dehydration.
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Dietary Tips
- Avoid extreme restriction of carbohydrates, but also avoid overconsumption. Aim for about 50% of total calories from carbohydrates.
- Get sufficient calories without overeating.
- Avoid sugar, wheat, dairy products, and food additives as much as possible.
- Dairy products are high in phosphorus and may burden the kidneys, so it’s best to avoid them.
- Avoid processed foods (sausages, ham, bacon, etc.).
- Avoid fried foods.
- Avoid using a microwave.
- Eat fresh vegetables in appropriate amounts. If kidney function is not severely impaired, potassium from raw vegetables is acceptable.
- Chew thoroughly and eat slowly.
- Consume protein according to kidney function—protein intake should not exceed 10% of total energy.
- Involve family members so everyone can enjoy the same healthy meals together.
- Cooking for yourself is highly recommended.
- Brown rice is especially recommended.
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Improve Gut Health
Poor intestinal health places a burden on the kidneys. Avoid constipation.
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Mental and Emotional Health
- Laugh often: it improves kidney blood flow and strengthens immunity.
- Sharing meals with family helps support better lifestyle habits.
Monitoring and Record-Keeping
- Record urine volume, frequency, and body weight.
- Keep a food diary.
- Record blood pressure.
- Weigh yourself twice daily (morning and evening).
- Record bowel movements.
- Keep and organize all blood test results.
Summary
By maintaining these lifestyle habits, you can reduce the burden on your kidneys and help prevent further decline in kidney function. Especially important are regular sleep, moderate exercise, balanced diet, no smoking or excessive drinking, good oral hygiene, and daily bowel movements. Consistent daily effort protects your kidneys—start making small changes today to preserve kidney health for the long term.
