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It’s important to embrace a range of healthy lifestyle practices to ensure optimal kidney health.
Chronic kidney disease can be prevented through simple lifestyle adjustments.
Chronic kidney disease is a pressing global health concern that affects countless individuals, including many in India. Alarmingly, even mild cases can escalate into more severe conditions, such as cardiovascular diseases, which can lead to heart attacks and strokes. According to a report in The Lancet: Global Health, chronic kidney disease ranks among the top five causes of death in India.
So, what is chronic kidney disease , and how does it develop? The disease occurs when the kidneys fail to function properly, often requiring dialysis as a treatment option. The two primary contributors are diabetes and hypertension, along with several other risk factors.
But chronic kidney disease can be prevented through simple lifestyle adjustments. While our bodies have a natural detoxification process, it relies on healthy organs to work effectively. To support kidney health, it’s essential to adopt certain healthy lifestyle practices, such as staying hydrated, reducing salt intake, remaining active and avoiding smoking and excessive alcohol consumption.
Here are eight lifestyle habits that can naturally improve kidney health:
Stay hydrated
According to a report published by HealthLine, men should aim to drink at least 3.7 litres of water daily, while women require around 2.7 litres for optimal organ function. Additionally, maintaining adequate hydration throughout the day aids in flushing out toxins from the kidneys more effectively.
Eat a balanced diet
Consuming a balanced diet rich in essential nutrients is crucial for health. These nutrients are predominantly found in fresh fruits, vegetables, and whole grains. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that a healthy diet helps prevent the accumulation of cholesterol and fat in the arteries, kidneys, and heart. This, in turn, combats leading causes of chronic kidney disease (CKD), such as hypertension and diabetes.
Limit salt intake
Excess salt in the diet can lead to high blood pressure. To prevent this, one should limit salt consumption as much as possible. Moreover, processed foods high in salt and sugar should also be omitted from daily diets.
Avoid smoking and alcohol
According to a paper published by the Kidney Research Organisation in the UK, smoking slows blood flow, increases protein content in urine, and damages the heart and blood vessels, contributing to CKD. The same applies to alcohol, as it reduces the kidneys’ ability to filter blood, leading to hypertension.
Exercise daily
Regular physical activity controls weight, strengthens blood vessels, and regulates blood flow in the body. Consequently, blood pressure and blood sugar levels are kept in check, promoting better kidney health.
Lifestyle changes and weight control
It’s important to steer clear of a sedentary lifestyle, as it significantly increases the risk of obesity, which can negatively affect the health of your kidneys, liver and heart. To keep your weight in check, incorporate regular physical activity into your routine.
Get enough sleep
Sleep is vital for the optimal functioning of all body organs. It allows the brain to relax and communicate effectively with the body’s systems. Adequate rest — ideally 7 to 8 hours each night — plays a big role in preventing kidney diseases and promoting overall health.
Avoid over-the-counter medications
While painkillers can offer temporary relief, regular use can adversely affect kidney function. So, these medications should only be taken when prescribed and used sparingly.
Maintaining a healthy lifestyle is vital for the optimal functioning of all your organs. But it’s equally important to pay attention to any symptoms or dysfunctions and to schedule regular check-ups for timely diagnosis and intervention.
