Kidney-related issues are becoming alarmingly more prevalent, raising concerns worldwide. National Kidney Organisation states 10% of the population worldwide is affected by chronic kidney disease (CKD), while International Society of Nephrology reports that 850 million people suffer from some form of kidney disorder, and the numbers continue to rise every year.
It puts into perspective how important prevention has become in order to curb the global surge in kidney disease, firmly calling for major dietary, lifestyle, and health-monitoring interventions. But in hindsight, it does not require any major overhaul or addition, but rather tweaking small lifestyle habits. The changes may seem inconsequential right now, but the thing with habits is that they are cumulative in nature; they build up over time, promoting long-term health.
How can you make your daily habits healthier for your kidneys? We asked Dr Alka Bhasin, principal director- nephrology and kidney transplant medicine at Max Smart Super Speciality Hospital, Saket, who asserted that your daily habits matter in keeping your kidneys healthy.
Here are the habits she outlined:
1. Stay hydrated
The first non-negotiable habit is to stay hydrated, with water being highlighted as the best source. The nephrologist suggested drinking 2.5 to 3.0 litres daily to ensure adequate blood circulation to the kidney’s filters. Failing to meet this requirement can lead to dehydration.
Sharing the dangers of dehydration, Dr Bhasin noted, “Dehydration promotes kidney stone formation, low blood pressure and reduced kidney function.” All of these factors contribute to the development of major kidney diseases.
2. Avoid salt shaker
‘Pass the salt’ is a common phrase at the dinner table, but it is time you stopped that. Sprinkling salt improves taste, especially when the seasoning is lacking. But it will adversely impact your kidneys.
“A diet low in salt ( 4 grams per day) is recommended to keep blood pressure in check, reduce protein leakage via the delicate kidney filters, reduce the tendency for swelling and slow down kidney disease progression,” Dr Bhasin explained why a low salt diet is essential.
Besides slashing salt intake, she also advised limiting foods high in sodium, such as condiments, processed meats, soy sauce and salted snacks. Instead, one should aim for home-cooked meals.
She also reminded that the WHO recommends 0.8 grams of protein per kilogram of body weight daily, while excessive protein intake, such as forms of whey supplements, can negatively affect the kidneys, if moderation is not exercised, particularly the delicate blood capillary network.
3. No smoking
It is a bit of a no-brainer since smoking has long been established as a direct precursor to several lifestyle diseases, but it still needs to be reiterated because smoking remains pervasive still, and many people continue to indulge in this unhealthy habit daily.
“Nicotine is toxic to the kidney filters in inhaled/chewed form, and may promote slowing down kidney blood flow as well as kidney cancers,” Dr Bhasin warned why you should not smoke and how it drives the risks of kidney cancers.
4. Exercise daily
Staying in shape is a must if you want to be healthy. It goes beyond just flexing in front of the mirror, as being fit serves major health purposes, and one of the benefits that surfaces is improved kidney health.
The nephrologist advised exercising regularly, and if someone is overweight, they should aim to reach a healthy BMI. Being overweight or obese exerts stress on the kidneys, raising the chances of high blood pressure, diabetes and kidney damage.
5. Use painkillers and medicines judiciously
Whenever there is any discomfort, the first instinct is to pop a pill, but this is a very big mistake.
One of the important steps in protecting your kidneys is to use medications mindfully. “Most pain pills, such as diclofenac, ibuprofen, etc., are toxic to the kidneys,” Dr Bhasin said, strongly worded.
She also mentioned that Ayurvedic drugs should be approached with caution, as some may contain heavy metals that can ‘directly hit’ the kidneys.
6. Get annual health check-ups
Do not wait until symptoms appear, as some kidney disorders develop quietly and show no prominent signs until they are diagnosed late.
The nephrologist recommended getting kidney function tests, including creatinine levels, urine analysis, ultrasound of the whole abdomen with post-void residual volume, complete blood count, HBA1C, fasting and post-prandial glucose, and regular blood pressure monitoring.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
