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Simple tips to support your kidney health

G.E.H.A | October 14, 2025

Small steps can have a big impact on keeping you healthy.

What your kidneys do — and why it matters

Even while you sleep, your kidneys are hard at work. These two small but mighty organs:

  • Filter waste and extra fluid from your blood
  • Balance minerals and blood pressure
  • Keep your bones strong
  • Help make red blood cells (which give you energy)

Diabetes, high blood pressure, heart disease, obesity, autoimmune diseases, high cholesterol and even family history can strain your kidneys over time. A few small changes can help keep them strong, while boosting your energy, heart health and overall well-being.

Small steps to support your kidney health

Try these simple habits to protect your kidneys:

  1. Drink water instead of sugary drinks (unless your doctor has you on fluid restrictions)
  2. Eat more fruits, vegetables and whole grains
  3. Cut back on salty and processed foods
  4. Move daily — whether it’s walking, dancing, stretching or anything else you enjoy
  5. Brush and floss daily to protect your overall health
  6. Avoid smoking and limit alcohol use
  7. Get regular checkups and screenings

Talk to your doctor about your kidney health

If you have diabetes, high blood pressure or a family history of kidney disease, talk to your doctor about getting your kidneys tested. A simple urine or blood test can detect chronic kidney disease (CKD) early, when it’s easier to treat, and prevent more damage.

Your kidneys are small, but your actions can make a big difference. Protecting them protects your heart, brain and overall health for life.

Take the first step today: Book your annual checkup and ask your doctor about your kidney health. Need help finding a doctor? Search for in-network providers with our Find Care tool.

View more blog articles for tips on fitness, nutrition and wellness.

 

This is a brief description of the features of Government Employees Health Association, Inc.'s health plans. Before making a final decision, please read the G.E.H.A Federal brochures which are available at geha.com/PlanBrochure. All benefits are subject to the definitions, limitations and exclusions set forth in the Federal brochures.

1 The information contained herein is for informational and educational purposes only. This information is not a substitute for professional medical advice. If you have questions regarding a medical condition, regimen, or treatment, you should always seek the advice of a qualified health care provider. Never disregard or delay seeking medical advice from a qualified medical professional because of information you have read herein.

Sources:
 National Kidney Foundation: 6-Step Guide to Protecting Kidney Health
Cleveland Clinic: How To Keep Your Kidneys Healthy
Harvard Health: Kidney health quick-start