Chronic kidney disease has many different causes, including genetic disorders, infections, misuse of painkillers (such as ibuprofen), and heavy metal poisoning. The most common causes, however, are high blood pressure, diabetes, and heart disease.

These conditions are largely manageable—even preventable—through simple lifestyle changes and healthy habits, such as following a heart-healthy lifestyle. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health (NIH) offers 10 recommendations to help prevent chronic kidney disease and support optimum health.

1. Follow a heart-healthy diet

Choose fresh or frozen fruits and vegetables; eating whole grains (brown rice, oats, quinoa, and buckwheat); cooking with herbs and spices instead of salt and sugar; baking or broiling meat and fish instead of frying it; using olive oil instead of butter or lard; and avoiding canned and other highly processed foods. (Read about the Diet to Stop Hypertension, better known as DASH.)

2. Do at least 30 minutes of cardiovascular exercise daily

You can do this through sports, a formal workout at the gym, or an informal physical activity, such as walking the dog or cleaning the house.

3. Set a healthy weight goal

With the help of the NIH’s Body Weight Planner and these motivational resources, you can plan your calories and activity. A dietician can also assist in developing a sensible weight loss plan.

4. Practice healthy sleep hygiene

Go to bed at a regular time each night. Seven to eight hours of uninterrupted sleep is best. If you have trouble falling asleep, try dimming the lights about an hour before bedtime, and turn off all TVs, cell phones, and tablets.

5. Stop smoking

Smoking can interfere with blood pressure medications and slows blood flow to internal organs, like the kidneys.

6. Limit your alcohol intake

This is one drink per day for women and two drinks per day for men. One drink equals 12 oz. of beer, 5 oz. of wine, and 1.5 oz. of liquor.

7. Manage stress in productive ways

This can mean practicing mind-body techniques, such as meditation, yoga, and tai chi; listening to relaxing music; engaging in a hobby; or socializing with family, friends, or pets.

8. Get your blood pressure, blood sugar, and cholesterol checked

These three things must be checked regularly to make sure you are reaching, or at least staying near, your ideal levels.

9. Take your medications

Stay on top of your prescribed times and dosages. Ask your physician or pharmacist about possible interactions between your medications and any over-the-counter (OTC) supplements you are taking.

10. Talk to your doctor

Discuss your kidney health during your next doctor’s visit. Early detection is critical to begin treatment to protect your kidneys. Ask questions about your glomerular filtration rate (GFR), blood pressure, blood glucose, the frequency which you should get your kidneys checked, and how to keep your kidneys healthy.

*National Institute of Diabetes and Digestive and Kidney Diseases. (2016, Oct.). Preventing Chronic Kidney Disease.