How to Protect Your Kidneys from Diabetes

Diabetes doesn’t just affect blood sugar—it silently takes aim at your kidneys, and the damage can start long before any symptoms appear. Over time, uncontrolled blood sugar damages the tiny blood vessels in the kidneys that filter waste from your blood. This leads to diabetic kidney disease, a major cause of kidney failure worldwide. The worst part? It creeps in quietly. But there’s a silver lining: you can take control before it’s too late. If you have diabetes, or you’re prediabetic, these steps can make all the difference in protecting your kidneys from long-term harm.

1. Keep Blood Sugar Levels in Target Range

Consistently high blood sugar wears down the kidneys’ filtering units, known as nephrons. The more glucose in your blood, the harder your kidneys work, eventually leading to damage. Aim to check your blood sugar regularly and stick to the range recommended by your healthcare provider. Use a continuous glucose monitor if needed. Stable levels are one of the best defenses against kidney decline.

2. Control Your Blood Pressure

High blood pressure accelerates kidney damage in diabetics. When pressure stays elevated, it strains the blood vessels in your kidneys, making it harder for them to do their job. Keeping your blood pressure below 130/80 mm Hg can drastically reduce the risk of complications. If lifestyle changes aren’t enough, your doctor might prescribe ACE inhibitors or ARBs—medications that protect kidney function even beyond lowering pressure.

3. Follow a Kidney-Friendly Diet

What you eat influences both your blood sugar and kidney health. Focus on foods that are low in sodium, saturated fat, added sugars, and refined carbs. Prioritize whole grains (in moderation), leafy greens, berries, lean proteins, and plant-based fats. Avoid foods that spike blood sugar or overload the kidneys with potassium and phosphorus. A registered dietitian can help customize your meal plan for both diabetes and kidney support.

4. Stay Hydrated—But Don’t Overdo It

Proper hydration supports kidney function by helping flush out toxins. However, if you already have some kidney impairment, drinking too much water can lead to fluid retention. Aim for clear or light-yellow urine as a sign you’re drinking enough. Avoid sugary beverages and limit caffeine, which can cause dehydration.

5. Exercise Regularly

Physical activity helps regulate blood sugar and blood pressure while improving circulation to your kidneys. It also reduces inflammation, a hidden contributor to diabetic kidney damage. You don’t need an intense gym schedule—brisk walking, light cycling, yoga, or dancing for 30 minutes a day, five times a week, can keep your kidneys healthier for longer.

6. Monitor Kidney Function Annually

People with diabetes should have their kidney function checked at least once a year. This includes two important tests: the estimated glomerular filtration rate (eGFR) and the urine albumin-to-creatinine ratio (ACR). These tests can detect early kidney damage before it causes symptoms. Regular monitoring helps catch problems early when they’re easier to treat.

7. Quit Smoking

Smoking narrows blood vessels, including those that supply the kidneys. It also makes diabetes harder to control and worsens high blood pressure. Together, these effects speed up kidney decline. Quitting smoking can immediately improve circulation and reduce your risk of kidney complications, no matter how long you’ve been smoking.

ALSO READ: Foods to Avoid If You Have Kidney Problems

8. Limit Over-the-Counter Medications

Many people don’t realize that non-prescription pain relievers—especially NSAIDs like ibuprofen and naproxen—can be harmful to the kidneys. When used frequently, they reduce blood flow to the kidneys and can cause damage, especially in people with diabetes. Always talk to your doctor before using over-the-counter meds, even for minor issues.

9. Watch Your Protein Intake

Too much protein makes your kidneys work harder. While protein is essential, excessive amounts—especially from red meats—can speed up damage in people with diabetes. Balance is important. Swap out some animal proteins for plant-based sources like lentils, beans (in moderation), or tofu to ease the pressure on your kidneys.

ALSO READ: 10 Superfoods to Keep the Kidney Healthy

10. Reduce Salt Intake

Sodium increases blood pressure and contributes to fluid retention, which harms the kidneys over time. Cut back on processed foods, canned items, salty snacks, and fast food. Season your meals with herbs, lemon, and spices instead of salt. Reading food labels can help you make better decisions at the grocery store.

11. Limit Alcohol Consumption

Alcohol can spike blood sugar, raise blood pressure, and lead to dehydration—all of which strain the kidneys. If you drink, do so in moderation. For many diabetics, avoiding alcohol completely is a safer choice to reduce the risk of long-term complications.

12. Maintain a Healthy Weight

Carrying extra weight makes it harder to manage diabetes and increases your risk of kidney disease. Shedding even a few pounds can improve insulin sensitivity and ease the burden on your kidneys. Focus on sustainable changes—portion control, mindful eating, and regular movement matter more than crash diets.

ALSO READ: Healthy Nigerian Meal Plan for People with Diabetes

13. Manage Stress

Chronic stress raises cortisol levels, which can lead to higher blood sugar and blood pressure. That’s a dangerous mix for your kidneys. Practice stress management techniques such as deep breathing, meditation, journaling, or spending time in nature. Even 10 minutes of daily relaxation can help your kidneys stay healthy.

14. Get Enough Sleep

Sleep deprivation disrupts hormone balance and insulin sensitivity. Poor sleep also raises blood pressure. Aim for 7–8 hours of quality rest each night. Stick to a consistent bedtime, reduce screen time before bed, and create a calm sleep environment to support kidney protection.

15. Avoid Sugar Spikes and Crashes

Blood sugar that rises and falls sharply puts your kidneys under constant pressure. Avoid skipping meals, overindulging in sweets, or eating large portions of carbs in one sitting. Instead, eat smaller, balanced meals throughout the day. This keeps glucose stable and your kidneys from working overtime.

ALSO READ: Signs of Kidney Damage You Shouldn’t Ignore