5 lifestyle changes that can help you avoid chronic kidney diseases

Kidneys are among the most vital organs in a human body, and they act as powerful filters that can remove harmful impurities from blood to sustain overall health. Every minute, about one litre of blood (one fifth of all the blood pumped by the heart) enters the kidneys through the renal arteries. Kidneys also play a crucial role in regulating blood pressure and stimulating red blood cell production, making them essential to the body’s overall balance and well-being.

Exercising regularly: -
Amending your lifestyle to including exercise in daily routine is the best way to prevent a number of diseases including kidney-related ailments. Engaging in 150 minutes per week of moderate-intensity aerobic exercise, such as fast walking or cycling, combined with strength training two or more days per week that targets all of the major muscles, such as the arms, shoulders, back, legs, hips, and abdomen, can significantly lower the risk of developing chronic kidney diseases. Epidemiological studies have suggested that taking part in vigorous physical activity on regular basis improves several metabolic factors, including blood pressure and insulin resistance, thereby helping to helping to preserve smooth renal functioning and lowers cardiovascular risks.


Cutting on sugar & salt intake: -
Making healthy food habits, particularly by reducing sugar & salt intake from your daily diet, a part of your lifestyle can go a great extent in preventing chronic kidney disease (CKD). Unhealthy eating habits strain kidneys, primarily because high sugar levels can contribute to diabetes, which damages kidney functions, while excessive salt intake can raise blood pressure, thereby putting additional stress on them to filter fluids effectively; both factors can lead to kidney damage over time if not managed properly. Additionally, consuming more fruits and reducing processed foods, desserts, and sugary beverages can help avoid further kidney strain.


Staying hydrated: -
Keeping yourself hydrated by drinking ample amounts of water throughout the day is one of the best ways to keep your kidneys in good shape. Drinking plenty of water plays a crucial role in preventing chronic kidney disease (CKD) by supporting overall kidney function and reducing the risk of complications. As kidneys are designed to filter waste and toxins from blood through urine, water intake helps this process run smoothly and prevents toxin build-up in the body that can be harmful to kidneys in the long run. Water also helps kidneys in flushing out harmful bacteria through the urinary tract, thereby lowering the risk of Urinary Tract Infections (UTIs); if left untreated, it can lead to serious infections and complications. Additionally, staying adequately hydrated reduces the risk of stone formation in kidneys.

Limiting Alcohol and Quit Smoking: -
Smoking and excessive alcohol consumption can adversely impact the kidney health. If done together, they form a very harmful combination that speeds up kidney damage, can disrupts function, and may accelerate the deterioration of blood vessels. This toxic combination significantly increases the risk of chronic kidney disease (CKD), making their impact far more harmful together than individually. Modifying lifestyle to limit alcohol intake and quitting smoking can be very helpful in reducing the overall risk related to kidney diseases, as it will help restore proper circulation, ensuring the kidneys receive the oxygen and nutrients they need to function efficiently.


Getting Regular Check-ups: -
Getting regular health check-ups should be an essential part of one’s lifestyle, particularly for those who are above 35 years of age, as it is one of the most effective ways to prevent chronic kidney disease (CKD) or detect it early when it is still manageable. High blood pressure and diabetes are the leading causes of CKD, and a routine check-up helps in effectively monitoring these conditions, allowing early intervention to prevent any kidney damage. Most kidney-related ailments progress silently, showing no symptoms in the early stages. Regular kidney function tests (such as blood creatinine levels and urine tests) help detect any decline in function before it becomes severe.

(By Sachidanand Upadhyay, Founder, Lord’s Mark Industries Ltd)