Want to keep your kidneys healthy? Adopt these daily habits from today

One of the most important organs of our body is the kidney. It filters the blood and removes harmful substances and excess water from the body through urine. The kidney also plays an important role in controlling blood pressure, producing hormones, and maintaining the body's electrolyte balance. But due to today's irregular lifestyle, contaminated food, unhealthy habits, and lack of water, many people are suffering from kidney problems.

In this article, we will learn how to keep the kidneys healthy by adopting some simple, daily habits.

1. Drink more water

The main way to remove waste and toxins from the kidneys is to drink enough water. Drinking less water makes the urine thicker, which puts pressure on the kidneys and increases the risk of stones. So develop the habit of drinking at least 8-10 glasses of water every day. It is especially necessary to drink more water on hot days or after exercise.

2. Reduce salt intake

Excess salt damages the kidneys. Too much salt increases blood pressure, and high blood pressure is one of the causes of kidney failure. Eating less salt reduces the pressure on the kidneys and keeps them healthy in the long run. Use less salt in cooking and avoid packaged foods and fast food.

3. Avoid sweet and fatty foods

Eating too much sugar and fatty foods can lead to diabetes and obesity, which are very harmful to the kidneys. Excess sugar increases blood glucose and damages the blood vessels of the kidneys. So reduce your intake of soft drinks, chocolate, pastries and fried foods. Instead, choose fruits, vegetables and healthy fats.

4. Control blood pressure and blood sugar

High blood pressure and diabetes—these two diseases are the main causes of kidney damage. Blood pressure and blood glucose levels should be measured regularly. If necessary, take medicine as per the doctor's advice. A healthy lifestyle, exercise and proper diet help control these diseases.

5. Exercise for at least 30 minutes every day

Regular exercise not only keeps the kidneys healthy, but also keeps the body weight under control and helps control blood pressure and diabetes. Walking, running, cycling, yoga—do anything at least 30 minutes every day. This will keep not only the kidneys but the whole body active and fresh.

6. Stay away from smoking and alcohol

Smoking and drinking damage the blood vessels of the kidneys and reduce the functioning of the kidneys. Smoking reduces oxygen in the blood, which damages the kidney cells. Alcohol removes the necessary fluid from the body through excessive urination, which is harmful to the kidneys.

7. Stop taking medication on your own

Many people take headache or painkillers for a long time, which is one of the causes of kidney damage. Taking too much medicine like paracetamol, ibuprofen, etc. reduces the functioning of the kidneys. You must consult a doctor before taking any medicine.

8. Maintain sleep and peace of mind

Insufficient sleep and mental stress disrupt the hormonal balance of the body, which affects the kidneys. Ensure at least 7-8 hours of sleep every day. For mental peace, meditate, read books or do your favorite work. When stress is reduced, the body is healthy and the kidneys are also protected.

9. Keep your weight under control

Excess weight increases the risk of many diseases, including diabetes and high blood pressure, which are threats to the kidneys. So to lose weight, you need to eat healthy foods and exercise. Avoid packaged foods, excess sweets, and fried foods. A healthy weight means healthy kidneys.

10. Get your kidneys checked at least once a year

Initially, kidney disease does not show any symptoms. So prevention is the best way. Get your kidneys checked at least once a year—especially if you have diabetes, high blood pressure, or a family history. Some simple tests like urine tests, creatinine, and eGFR help to understand the condition of your kidneys.

Conclusion: Keeping your kidneys healthy is not difficult if we are aware and develop some healthy habits in our daily lives. Start these habits today. Because healthy kidneys mean a healthy life.