Chronic kidney disease (CKD) is a condition where the kidneys gradually lose their function over time. This can lead to serious health complications, including kidney failure and cardiovascular disease.

While there are some risk factors for CKD that are beyond our control, such as genetics and age, there are also several healthy lifestyle habits we can adopt to help prevent kidney damage and maintain good kidney health.

Eat a Healthy Diet

Eating a healthy diet is important for maintaining good overall health, and it can also be helpful in preventing CKD. A diet that is low in sodium, saturated fats, and processed foods can help reduce the risk of kidney damage.

In addition, a diet rich in fruits, vegetables, and whole grains can help keep the kidneys healthy and functioning properly.

Maintain a Healthy Weight

Being overweight or obese can put a strain on the kidneys and increase the risk of CKD. Maintaining a healthy weight through a balanced diet and regular exercise can help prevent kidney damage and improve overall health.

Stay Hydrated

Drinking plenty of water is important for maintaining good kidney health. Water helps flush toxins and waste products out of the body, reducing the workload on the kidneys.

Aim for at least 8 glasses of water per day, and more if you are exercising or in a hot climate.

Avoid Tobacco Products

Smoking and other tobacco products can significantly increase the risk of CKD. In addition, smoking can worsen existing kidney damage and reduce the effectiveness of treatments for the condition.

If you smoke, talk to your doctor about strategies for quitting.

Limit Alcohol Consumption

Excessive alcohol consumption can also increase the risk of CKD, as well as other health problems. If you choose to drink, do so in moderation.

The National Institute on Alcohol Abuse and Alcoholism defines moderate drinking as one drink per day for women and up to two drinks per day for men.

Avoid OTC Medications

Some over-the-counter (OTC) medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can be harmful to the kidneys if taken frequently or in high doses. Talk to your doctor about the best options for pain relief and management.

Stay Active

Regular exercise can help maintain good kidney health, as well as overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as brisk walking, jogging, cycling, or swimming.

Manage Chronic Conditions

If you have a chronic condition such as diabetes or high blood pressure, it is important to manage it properly in order to prevent kidney damage.

Work closely with your healthcare team to manage your condition through medications, lifestyle changes, and regular monitoring of kidney function.

Get Regular Checkups

Regular screenings and checkups can help detect kidney damage before it becomes a serious problem. Talk to your doctor about scheduling regular kidney function tests if you are at risk for CKD or have a family history of the condition.

Conclusion

While there are some risk factors for CKD that are beyond our control, there are also several healthy lifestyle habits we can adopt to help prevent kidney damage and maintain good kidney health.

A healthy diet, regular exercise, and avoiding tobacco and excessive alcohol consumption are just a few of the habits that can reduce the risk of CKD. By making these changes and staying proactive about kidney health, we can protect our kidneys and reduce the risk of serious complications.