Take a look at your fist. That’s about the size of a kidney, which is a hard-working organ that filters waste, toxins and extra fluids from your body. Most people have two kidneys—they sit just below your ribcage, along your spine—and, together, they can filter all the blood in your body in just 30 minutes, according to the Centers for Disease Control and Prevention (CDC). The kidneys also make hormones that help make red blood cells, control your blood pressure and keep your bones healthy and strong.  

Should your kidneys become damaged, or stop working properly, it can lead to a number of health problems. That’s why it’s important to learn the healthy habits that can help your body and your kidneys function their very best. Here are some actions you can take this month, which is National Kidney Month, for good renal health. 

1. Choose healthy foods. What you eat impacts every aspect of your health — including your kidney health. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), healthy food choices include lots of fresh fruits and vegetables, whole grains, and low-fat or fat-free dairy products. Keep these NIDDK tips in mind as you plan your weekly menu:

    • To reduce your sodium intake, use spices when cooking rather than salt. Aim for less than 2,300 mg of sodium a day.
    • Opt for foods and beverages that don’t have added sugars. Some examples of easy, good-for-you snacks are fruits, veggies, nuts, natural peanut butter and string cheese; for beverages, prioritize water and seltzer or unsweetened tea. Try to have fewer than 10% of your daily calories come from sugar.
    • When you’re preparing meat for a meal, bake or broil it rather than frying.
    • Eat whole grain foods daily, such as whole wheat, brown rice and oats.
    • Learn how to read food labels so you can choose foods low in saturated fat, trans fat, cholesterol, sodium and added sugar.

2. Ramp up your physical activity. One thing that just about everyone can agree on is this: exercise is good for you. According to the Mayo Clinic, working out can help you maintain a healthy weight, improve your mood and boost your energy, among other perks. Working out may also help prevent several health problems, such as diabetes and high blood pressure, which are frequently associated with kidney disease.

If you haven’t been exercising regularly, talk to your doctor before you start a new routine. With their approval, aim for 30 minutes at least three times per week and work towards 150 minutes per week. Try and choose activities you enjoy, so you look forward to working out. Or buddy up with a friend to make it more fun.

3. Stop smoking. Smoking can harm your health — and the health of your kidneys. According to the National Kidney Foundation, smoking slows the flow of blood throughout the body, which can lead to worsening problems with the kidneys, as well as the heart and lungs. Smoking can also interact with blood pressure medications, making them less effective; and high blood pressure can increase the risk for kidney disease.

4. Get enough sleep. Quality sleep and good health often go hand in hand. As you snooze, your body relaxes and repairs itself, allowing you to feel refreshed and energized the next day. People who don’t get enough sleep may actually face an increased risk for certain diseases, including heart disease, anxiety, depression and obesity, according to the CDC. And insufficient sleep is more common than you might think: one-third of adults and children and three-quarters of high school students report they’re not getting enough zzzs.

Are you missing out? Here’s what the National Heart, Lung, and Blood Institute recommends:

    • Newborns younger than 4 months: it varies
    • Babies 4 months to 1 year old: 12 to 16 hours per day
    • Children 1 to 2 years old: 11 to 14 hours per day
    • Children 3 to 5 years old: 10 to 13 hours per day
    • Children 6 to 12 years old: 9 to 12 hours per day
    • Teens 13 to 18 years old: 8 to 10 hours per day

5. Make time to relax and de-stress. A little stress is normal. But when stress builds up over time it could impact the way you function. According to the Mayo Clinic, stress that’s not dealt with could increase your risk for chronic conditions such as high blood pressure, heart disease, stroke, obesity and diabetes. There are an array of activities you can try to help manage your stress, and most of them involve endeavors that help you relax or bring joy, such as working out, doing yoga, breathing exercises, writing in a journal, meditation, spending time with friends and families, making time for your hobbies and laughing. (Learn more in our article on ways to reduce stress.)

6. Cut down on alcohol. A drink here and there is part of being social for some people. But over time, consuming alcohol regularly can lead to a number of chronic diseases and health problems, including high blood pressure, which may increase your risk for kidney disease. Just remember that moderation is key. Women should try and limit alcohol to one drink or fewer per day and men should stick with two or less.

7. Learn about your risk factors. The CDC lists a number of health conditions that could increase the odds a person may develop a kidney condition called chronic kidney disease. Those include diabetes, heart disease, high blood pressure, being overweight or obese, a family history of kidney disease. If those apply to you, talk to your doctor about your kidney health. Several different tests can detect kidney disease. At the same time, it’s important to manage your other health conditions. Ask your doctor for advice.  

When you take care of your overall health, you’re taking care of your kidneys, and when you’re taking care of your kidneys, you’re helping your overall health. For long-term success, the key is to focus on making small, healthy changes every day that you can maintain. And if you haven’t been to the doctor for a physical in a while, or if you haven’t been feeling your best, make an appointment today.