Healthy kidneys are crucial for overall health. They filter waste and excess fluid from the blood and maintain the body's fluid balance. However, many lifestyle habits, such as an unhealthy diet, lack of physical activity, and insufficient water intake, can affect kidney function, making them susceptible to infections, damage, and disease. A few simple lifestyle changes can benefit your kidneys and help them work more efficiently.
Stay hydrated. Drinking water regularly helps the kidneys flush out sodium and toxins, reducing the risk of kidney stones. Adults should drink 1.5-2 liters of water daily, and more on hot days or during intense physical activity. Those with a history of kidney stones should drink even more water to prevent recurrence.
In addition to plain water, drinking diluted lemon water daily can also support kidney health. This beverage helps reduce the strain on the kidneys by stimulating the elimination of waste and toxins.
Maintain a healthy diet. Diet plays a vital role in kidney health. A healthy eating plan focuses on reducing stress on the kidneys by controlling sodium, potassium, phosphorus, processed foods, and excess sugar. Prioritize whole, fresh foods such as whole grains, citrus fruits, apples, blueberries, cherries, pomegranates, and strawberries. Beans, broccoli, leafy green vegetables, and seeds (chia and flax seeds) are also beneficial for kidney health.
Monitor high blood pressure. High blood pressure can damage the kidneys. The negative impact is even more severe if high blood pressure occurs alongside other health issues like diabetes, heart disease, or high cholesterol. Normal blood pressure is 120/80 mmHg. Lifestyle changes, such as daily exercise and stress management, and reducing sodium intake can help lower high blood pressure.
Get enough sleep and reduce stress. Getting enough sleep (7-9 hours per night) and managing stress through exercise and meditation are good for kidney health and reduce inflammation.
Manage weight and blood sugar. Diabetes is a common cause of kidney disease. High blood sugar can damage the kidneys over time. When the body's cells can't use glucose (sugar) in the blood, the kidneys have to work harder to filter the blood.
Limit foods that raise blood sugar, such as sweets, sugary fruits, and white bread. Exercise for at least an hour daily to maintain a healthy weight. Being overweight puts pressure on the kidneys, causing them to overwork, leading to damage.
Quit smoking and limit alcohol. Smoking increases the risk of disease in many organs, including the kidneys. Excessive alcohol consumption leads to high blood pressure, dehydration, and weight gain, all of which negatively affect kidney health. Quitting smoking and reducing or avoiding alcohol have positive impacts on the body.
Avoid self-medicating. Taking over-the-counter (OTC) pain relievers without a prescription or at incorrect dosages can damage the kidneys. Misuse of non-steroidal anti-inflammatory drugs (NSAIDs) can also harm the kidneys over time. These drugs are often used to treat chronic pain, headaches, or arthritis. If you regularly take these medications, discuss the dosage and kidney-safe treatment options with your doctor.
Bao Bao (Theo Healthline, Times of India)
