Kidney expert shares four habits for preventing kidney damage rooted in managing diabetes and blood pressure

A kidney specialist reveals four practical habits he follows himself to protect against kidney damage, focusing on controlling diabetes, blood pressure, exercise, diet, and urinary tract health, highlighting recent expert advice and guidelines.

A kidney specialist has set out four habits he follows himself to lower the risk of kidney damage, and the advice is rooted in the two biggest threats to kidney health: diabetes and high blood pressure. The National Institute of Diabetes and Digestive and Kidney Diseases says both conditions can harm the kidneys’ filtering system over time, making prevention and control central to protection. Werner Riegel, a former chair of the German Kidney Foundation, said he keeps close track of his blood sugar, long-term glucose marker and blood pressure for that reason.

Exercise is the second pillar. Riegel recommends daily walking, or around 10,000 steps a day, as a practical way to support kidney health. The American Kidney Fund and the National Kidney Foundation both say regular physical activity can help manage blood pressure, blood sugar and weight, all of which matter for chronic kidney disease. The Foundation also notes that exercise remains important at every stage of kidney disease, including for people on dialysis or after a transplant.

He also stresses avoiding repeated urinary tract infections, which can travel upwards and damage the kidneys if they are not treated. The article notes that women are more commonly affected, while children with reflux-related kidney problems are also at risk. Warning signs can include pain when passing urine, frequent urination and cloudy urine, and Riegel says any suspicion should prompt urine testing with a doctor.

Finally, Riegel points to a simple diet: not too much protein, plenty of fruit and vegetables, little salt and enough fluid. He describes the approach as broadly Mediterranean, with fish once a week and around two litres of water or fruit tea a day. That message fits with mainstream kidney guidance, which generally puts blood pressure, blood sugar and a balanced diet at the centre of prevention rather than quick fixes.