Chronic Kidney Disease (CKD) is becoming more prevalent in today’s society. According to the Center for Disease Control and Prevention (CDC), over 37 million Americans have CKD, and millions more are at risk for developing it.

Several factors are contributing to the increased prevalence of CKD, including diabetes, hypertension, and obesity. However, certain habits can help reduce your risk of developing CKD. In this article, we’ll discuss these habits to help you improve the health of your kidneys and reduce your risk of CKD.

1. Stay Hydrated

Drinking enough water every day is essential for the health of your kidneys and overall health. Water helps flush toxins out of your kidneys, prevents dehydration, and reduces the risk of kidney infections.

Also, water helps maintain healthy blood pressure levels, which is critical for kidney health. Aim to drink at least eight glasses of water every day.

2. Eat a Healthy Diet

A healthy diet can significantly reduce your risk of developing CKD. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent diabetes and hypertension, which are two major risk factors for CKD.

Also, reducing your salt intake can help prevent hypertension and lower your risk of CKD. Limit your intake of processed foods, high-sugar foods, and saturated fats. Aim for a balanced diet that includes a variety of nutrient-dense foods.

3. Manage Your Blood Sugar Levels

Diabetes is one of the leading causes of CKD. High blood sugar levels can damage the kidneys’ delicate filtering system, leading to kidney damage and failure.

Managing your blood sugar levels through a healthy diet, regular exercise, and medication, if necessary, can help prevent diabetes and reduce your risk of CKD. It is essential to monitor your blood sugar levels regularly and follow your doctor’s recommendations to manage your blood sugar levels.

4. Control Your Blood Pressure

Hypertension is another leading cause of CKD. High blood pressure can damage the kidneys’ blood vessels, leading to kidney damage and failure.

Managing your blood pressure through a healthy diet, regular exercise, and medication, if necessary, can help prevent hypertension and reduce your risk of CKD. It is essential to monitor your blood pressure regularly and follow your doctor’s recommended treatment plan.

5. Exercise Regularly

Regular exercise can help reduce your risk of developing CKD by improving overall health. Exercise can help control blood pressure, blood sugar levels, and body weight, which are critical factors for kidney health.

Try to aim for at least 30 minutes of moderate-intensity exercise five days a week. Consult with your healthcare provider to develop a safe and personalized exercise plan.

6. Quit Smoking

Smoking can significantly increase your risk of developing CKD. Smoking can damage blood vessels, including the ones that supply blood to the kidneys. This damage can lead to kidney damage and failure.

Quitting smoking can help reduce your risk of CKD and improve overall health. Seek your healthcare provider’s assistance in quitting smoking.

7. Limit Alcohol Intake

Excessive alcohol consumption can damage the kidneys, leading to kidney damage and failure. Limiting your alcohol intake or avoiding alcohol altogether can significantly reduce your risk of CKD.

The National Institute on Alcohol Abuse and Alcoholism recommends that men should not exceed two drinks per day, and women should not exceed one drink per day.

8. Monitor Your Medications

Some medications can damage the kidneys, leading to kidney damage and failure. Medications that can cause kidney damage include nonsteroidal anti-inflammatory drugs (NSAIDs), some blood pressure medications, and some antibiotics.

Consult with your healthcare provider before taking any new medications, and follow their instructions closely.

9. Manage Stress Levels

Stress can impact overall health, including kidney health. Chronic stress can lead to high blood pressure, which is a leading cause of CKD.

Managing stress through relaxation techniques, such as meditation, deep breathing, and yoga, can help reduce your risk of CKD. Talk to your healthcare provider about stress management techniques that are appropriate for you.

10. Get Regular Kidney Function Tests

Getting regular kidney function tests is critical for detecting kidney disease early and preventing further damage. Your healthcare provider can perform tests, such as a blood test, urine test, and kidney biopsy, to assess your kidney function.

It is important to discuss your test results with your healthcare provider and follow their recommended treatment plan.

Conclusion

Chronic Kidney Disease is a prevalent health condition that can significantly impact your quality of life.

However, certain habits can reduce your risk of developing CKD, such as staying hydrated, eating a healthy diet, managing your blood sugar levels, controlling your blood pressure, exercising regularly, quitting smoking, limiting alcohol intake, monitoring your medications, managing stress levels, and getting regular kidney function tests. Incorporate these healthy habits into your lifestyle to improve your kidney health and overall health.