How to Stay Safe from Kidney Disease

January 21, 2026

Your kidneys might be small—about the size of your fist—but they're working overtime every day to keep you alive. These bean-shaped organs filter your blood, remove waste, and balance the fluids in your body. Yet according to the National Institute of Diabetes and Digestive and Kidney Diseases, more than 35 million Americans are living with chronic kidney disease (CKD), and as many as nine in 10 don't even know they have it.

The good news? You have more control over your kidney health than you might think.

Know Your Risk

Understanding your risk is the first step to protecting your kidneys. You have higher odds of developing kidney disease if you have diabetes, high blood pressure, heart disease, or a family history of kidney failure.

Research shows that certain communities face additional challenges. Chronic kidney disease among Mexican American adults has nearly doubled in recent years, and Hispanic individuals are about 1.5 times more likely to develop end-stage kidney disease than non-Hispanic whites.

Because early kidney disease usually has no symptoms, testing is crucial, especially if you have risk factors. Two simple tests—estimated glomerular filtration rate (eGFR) and urine albumin-to-creatinine ratio (uACR)—can catch kidney disease early when it's most treatable.

Take Control with Healthy Habits

The best way to protect your kidneys is by preventing or managing the health conditions that cause kidney damage. Here's how:

Manage diabetes and blood pressure — These are the top two causes of kidney disease. If you have diabetes, work with your health care team to keep blood sugar levels in your target range. For high blood pressure, aim to keep your numbers below 140/90 mm Hg. According to the NIH, certain blood pressure medications called ACE inhibitors and ARBs (their names end in -pril or -sartan) may provide extra protection for your kidneys.

Eat kidney-friendly foods — Choose fresh fruits, fresh or frozen vegetables, whole grains, and low-fat dairy products. Cut back on salt and added sugars. Eating less sodium helps lower blood pressure and may slow kidney disease progression. Your kidneys will thank you for loading up on colorful vegetables like red bell peppers, berries, and leafy greens.

Stay active — Aim for at least 30 minutes of physical activity most days of the week. Whether it's brisk walking, swimming, dancing, or cycling, regular exercise helps maintain a healthy weight, controls blood pressure and blood sugar, and keeps your heart strong, all of which benefit your kidneys.

Be careful with pain medications — Regular use of over-the-counter pain relievers like ibuprofen and naproxen can damage your kidneys. If you need to take these medications, follow the package directions carefully and talk to your provider about safer alternatives for long-term pain management.

Don't smoke and limit alcohol — Smoking damages nearly every organ in your body, including your kidneys. If you smoke, build a plan with your doctor to quit or call 1-800-QUIT-NOW for support. If you drink alcohol, limit yourself to one drink per day for women and two drinks per day for men.

Get enough sleep — Aim for seven to eight hours of quality sleep each night. Good sleep helps your body repair itself and supports overall health, including kidney function.

Get tested regularly — Early detection is key. If you have diabetes or high blood pressure, ask your doctor about kidney function tests at least once a year. The earlier you catch kidney disease, the more you can do to slow or stop its progression.

Remember, kidney disease often gets worse over time and can lead uncomfortable symptoms like fatigue, nausea, and pain, as well as serious complications such as kidney failure, stroke, or heart attack. But by acting now—managing your health conditions, eating well, staying active, and getting tested—you can help keep your kidneys healthy for years to come.

Your Health Care Partner

AltaMed is here to help you grow healthy—from your head to your toes to your kidneys. Our primary care providers can screen you for kidney disease with simple blood and urine tests, and help you manage conditions like diabetes and high blood pressure that put your kidneys at risk.

We also offer nutrition counseling to help you build good eating habits. For children, the STOMP program helps promote healthy weight and offer guidance for the whole family. Get started online or by giving us a call at (888) 499-9303.