7 Day Kidney Health Jump Start

March is National Kidney Month, and it’s a great time to reset your goals when it comes to protecting your kidneys. Even one small step can help support your blood glucose management while also protecting your kidneys at the same time.

This 7-day jump start is designed to help you focus on simple, doable wins.

Day 1: Shine a spotlight on sodium.

Sodium (salt) is everywhere you look (or don’t look) when it comes to what you eat. While a little can go a long way, many foods have too much sodium. This raises blood pressure and puts strain on the heart and kidneys.

• Check labels or use a scanning app. Aim for around 2,000 mg a day (or less based on your needs).
• Flavor cooking with herbs, citrus, garlic, or vinegar instead of salt.
• Rinse canned beans and vegetables since they often have added salt to extend shelf life.
• Limit processed meats and packaged foods. Compare brands and choose options with less sodium. 

Day 2: Have a “sip smart” day.

What (and how often) you drink matters. Give your kidneys the fluid they need to filter waste and support your body.

• Aim for steady hydration throughout the day (unless on fluid restriction).
• Swap one sugary drink for water or unsweetened tea.
• Keep a refillable bottle visible as a reminder.
• Notice urine color. Pale yellow is a good sign.

Day 3: It’s plate or bowl check time.

In our busy lives, we can forget to check if we are hitting our nutrition goals. Take time to look at your plate or bowl and note what you see (or don’t see).

• Fill half your plate with non-starchy vegetables.
• Include lean protein sources (fish, poultry, tofu, beans).
• Watch portion sizes of refined (less fiber-rich) carbs.
• If you have kidney disease, check with your healthcare provider about your potassium and phosphorus goals.

Day 4: Move more than you sit.

When you are active, your blood flows better in your body. This helps you lower your blood glucose and protects your heart and kidneys.

• Take a 10-minute walk after a meal.
• Start or end your day with gentle stretching.
• If you sit often and can stand, take a standing break every hour.
• Dance to your favorite song while cooking, cleaning, or just because!

Day 5: Do a medication and supplement check-in.

Your kidneys process the medications and supplements you take every day. It’s important to make sure everything you’re using is truly supporting your health.

• Make a list of prescriptions, over-the-counter (OTC) meds, and dietary supplements.
• Review your list with your healthcare provider and ask about kidney-protective medications if appropriate.
• Be cautious with “natural” supplements. Natural doesn’t always mean kidney safe.
• Avoid supplements that promote cleansing your kidneys. Your kidneys can do this on their own with proper care.

Day 6: Plan a stress or sleep reset.

Stress and poor sleep don’t just affect your mood. They raise blood glucose and blood pressure. Giving your body time to rest and reset is one of the most overlooked, yet powerful, ways to protect your long-term health.

• Start or end your day with 5 minutes of deep breathing.
• Aim for 7–8 hours of sleep each night.
• Write down or tell a friend one win from the week.
• Find support from family, friends, or organizations like DiabetesSisters.

Day 7: Celebrate and set a new goal for next week.

Congratulations on taking time to give your kidneys some love! Start simple, stay consistent, and celebrate your progress. Your kidneys and your health will benefit from every mindful choice.