Kidney health is essential for overall well-being, and adopting healthy habits can prevent serious issues like chronic kidney disease or end-stage renal disease. Chronic Kidney Disease (CKD) is an increasingly prevalent health issue in India, affecting nearly 1 in 10 adults, with hypertension and diabetes being the primary contributors, accounting for about 40% of cases. However, it is possible to improve kidney health with a few healthy practices. Here are 6 detox things that can naturally improve kidney health:
Staying hydrated
Drinking adequate water throughout the day helps the kidneys filter toxins efficiently and maintain fluid balance. Apart from checking kidney health, one of the most effective ways to maintain kidney health is to maintain adequate hydration. Drinking sufficient water aids in flushing out the toxins from the body and significantly reduces the risk of kidney stones, a severe kidney health condition affecting over 12% of Indians.
Limiting salt intake
Excessive salt in diet can lead to high blood pressure, which over time may impair kidney function. Reducing salt intake and focusing on natural, whole foods can help protect kidney and overall cardiovascular health.
Staying active
According to According to Dr. Saurabh Pokhariyal, co-founder and director, VitusCare Medlife Pvt. Ltd, “Regular physical activity helps control weight, blood pressure, and blood sugar levels—factors critical to kidney health. Sedentary lifestyles increase the risk of obesity and related kidney complications.”
Avoiding smoking and alcohol
According to Dr. Geetanjali Gupta, director of technical operations and quality assurance, Redcliffe Labs, “Smoking not only raises blood pressure but also directly impacts kidney function and increases the risk of kidney cancer. Quitting smoking is one of the most effective ways to support kidney health. Smoking and Alcohol are the poisonous combination for Kidney Health. People who smoke and have regular drinking habits have five times a higher risk of developing CKD compared to non-drinkers. So, it is essential to avoid both smoking and alcohol to ensure precise kidney function.”
Avoiding over-the-counter medications
Painkillers can harm kidney function over time. Avoiding unnecessary medication can protect kidney health, especially for those with pre-existing kidney conditions. Research and studies reflect a red flag for using over-the-counter pain medications, especially nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, as their prolonged or excessive use can impair kidney function. All the medicines shall be taken in moderation and only after the recommendation of a clinician. If there is any underlying medical condition, then regular screenings and doctor consultations are essential to check health progress and make necessary modifications as and when required.
Do not ignore symptoms
In case you face any symptoms like changes in the frequency of urination, blood in urination, inflammation in feet, ankle, face, muscle cramps, shortness of breath, nausea, or fatigue, you should opt for a kidney function test and check with the medical professional to avoid the disease reaching the chronic stage.
Maintaining a balanced diet
A diet low in processed foods and rich in fresh fruits, vegetables, and whole grains helps prevent hypertension and diabetes, the leading causes of kidney disease worldwide. One should also take care of their diet along with ensuring good hydration levels. A balanced diet that includes antioxidant-rich fruits and vegetables, such as lentils, berries, and leafy greens, helps lower oxidative stress on the kidneys. For better kidney health, it is essential to control blood pressure and blood sugar levels. So, one should omit processed foods and limit sugar and salt intake.
Say no to a sedentary lifestyle
Additionally, breaking free from a sedentary lifestyle is highly essential for not only kidney health but holistic wellness. It increases the risk of obesity and other lifestyle diseases that impact kidney, liver, and heart health. As profoundly revealed in the latest WHO study, sitting is the new smoking, it is highly essential to stay active for better kidney and overall bodily functions.
Timely diagnosis and early interventions can play a crucial role in preventing kidney diseases and their progression, supporting the overall kidney health. Regular screenings can help detect kidney issues at early stages, prevent severe complications, and contribute to improving patient outcomes.
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