1. Stay Hydrated
- Drink plenty of water (around 2-3 liters per day) to help flush out toxins.
- Avoid excessive soft drinks and alcohol, as they can stress the kidneys.
2. Eat a Kidney-Friendly Diet
- Reduce salt intake: High sodium levels can lead to high blood pressure and kidney damage.
- Control protein intake: Excess protein (especially red meat) can burden the kidneys.
- Eat potassium-rich foods: Bananas, oranges, spinach, and potatoes help kidney function.
- Include kidney-healthy foods: Berries, apples, garlic, and cabbage are great choices.
3. Manage Blood Sugar & Blood Pressure
- Diabetes and hypertension are leading causes of kidney disease.
- Regularly monitor blood sugar and maintain blood pressure below 120/80 mmHg.
- Eat a balanced diet and exercise to keep these levels in check.
4. Avoid Overuse of Painkillers & Medications
- NSAIDs (like ibuprofen and aspirin) can harm the kidneys if taken excessively.
- Consult a doctor before using any medication regularly.
5. Maintain a Healthy Weight & Exercise Regularly
- Obesity increases the risk of kidney disease.
- Engage in moderate physical activity (walking, yoga, cycling) for at least 30 minutes daily.
6. Quit Smoking & Limit Alcohol
- Smoking reduces blood flow to the kidneys.
- Excess alcohol dehydrates the body and puts stress on the kidneys.
7. Get Regular Kidney Checkups
- Especially important if you have a family history of kidney disease, diabetes, or high blood pressure.
- Routine urine tests and creatinine levels can detect early kidney issues.