Protecting Your Kidneys
Lifestyle changes for kidney health.
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Your kidneys filter around 150 quarts of blood a day, removing waste and extra fluid while keeping your body’s chemistry in balance. The tricky part is that kidney disease is often silent: as many as 90% of people with reduced kidney function don’t know it, because early-stage kidney disease usually has no symptoms.
Lifestyle Changes
These are the steps most consistently recommended by kidney health organisations for protecting kidney function:
Manage blood pressure and blood sugar
Since diabetes and high blood pressure are the leading causes of kidney damage, keeping both close to your target range is one of the most protective things you can do. In practice: take medications as prescribed, and monitor at home if your care team recommends it.
NIDDK
Watch your salt intake
High sodium intake raises blood pressure, which in turn stresses the kidneys. In practice: taste food before adding salt, and be mindful of sauces, preserved foods, and instant noodles, which are often higher in sodium than expected.
Stay hydrated, but not overboard
Adequate water intake helps kidneys clear sodium and toxins efficiently. In practice: aim for pale yellow urine as a rough guide, and check with your care team on a target if you have existing kidney or heart concerns.
Be careful with over-the-counter pain medication
Regular use of NSAIDs like ibuprofen can affect kidney function over time, especially with pre-existing risk factors. In practice: use the lowest effective dose for the shortest time, and check with your care team before regular long-term use.
NIDDK
Stay active and don’t smoke
Regular physical activity supports healthy blood pressure and blood sugar, while smoking is linked to faster decline in kidney function. In practice: aim for the same 150 minutes of moderate activity a week recommended for general cardiovascular health, and seek support if you smoke.
Community Resources (Hong Kong)
Kidney disease is a significant local health concern, and support is well established:
Hong Kong Kidney Foundation
A non-governmental organisation dedicated to promoting kidney health and supporting people affected by kidney failure, working alongside the Hospital Authority on local CKD prevention efforts.
Hong Kong Society of Nephrology
Works with the Hospital Authority and Hong Kong College of Physicians to shape local clinical guidelines for kidney disease care and prevention.
District Health Centres & DHC Expresses
Available in all 18 districts, offering health risk assessments and referrals, particularly useful if you have diabetes or high blood pressure and want to check in on kidney health.
If you have diabetes, high blood pressure, heart disease, or a family history of kidney failure, ask your care team whether you should be tested for kidney disease.
Watch: Kidney Health Basics
Free video resources on protecting your kidneys:
What can I do to keep my kidneys healthy?
National Kidney Foundation on practical, everyday steps to protect kidney function.
Get Tested and Follow Your Kidney Health
NIDDK on kidney disease risk factors, testing, and lifestyle changes to help protect kidney function.
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Chronic Kidney Disease Tests & Diagnosis and kidney health prevention resources.
- National Kidney Foundation. Kidney health and lifestyle prevention resources.
- Tang SCW, et al. “CKD prevention: Perspectives in Hong Kong.” Nephrology (2018).
- Li PKT, Chow KM, et al. “Management of chronic kidney disease: a Hong Kong consensus recommendation.” (2024).
- Hong Kong Hospital Authority — Hong Kong Renal Registry.
This page provides general health information based on published guidelines and research and is not a substitute for personalised medical advice. Kidney health recommendations should be adapted to individual health conditions, particularly for those with diabetes, high blood pressure, or existing kidney disease, in consultation with a qualified healthcare professional.
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Your care team can help you understand what this means for you specifically, and can point you to the right local resources.
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