Your kidneys are bean-shaped organs located on either side of the spine. 

They carry out several important functions in your body, including filtration of waste products, purification of blood, regulation of pH, maintenance of the salt/potassium balance, production of red cells and hormones that regulate your blood pressure, and activation of vitamin D precursor. 

After filtration, kidneys flush out the waste products generated via urine through the urinary bladder.

Nearly 1,75,000 people in India are diagnosed with kidney failure (stage V chronic kidney disease) every year, which is why it is imperative that you take care of your kidneys before the appearance of early/undesirable signs of kidney disease. 

Let’s look at a few kidney-friendly tips you could follow to ensure they stay healthy for longer.

Diet And Lifestyle Tips For Healthy Kidneys

1. Add Superfoods to Your Diet. Studies have found a link between chronic diseases/inflammation and “superfoods”. 

These superfoods act as antioxidants that prevent and protect your organs against undesirable oxidation that produces free radicals, which in turn damages your cells, proteins, and genes. 

Here is a list of superfoods:

  • Red bell peppers: These are tasty, flavourful, and low in potassium and sodium. That is not the only reason they are perfect for your kidneys. They are also an excellent source of vitamin A, C, B6, folic acid, dietary fiber, and lycopene, a substance that is said to have anti-oxidant and anti-cancer properties. 

  • Cabbage: It is packed with phytochemicals that break down the free radicals before they can cause any damage to your body. 

  • Cauliflower: It is packed with substances (like indoles and thiocyanates) that help the liver neutralise toxic substances.

  • Garlic: A long list of health benefits of garlic includes its anti-inflammatory properties, effect on the regulation of blood pressure, reduction of cholesterol levels, and prevention of degenerative conditions such as Alzheimer's, dementia, etc.

  • Berries and cherries: Cranberries, blueberries, raspberries, strawberries, and cherries are said to be potent antioxidants that are also rich in micronutrients such as vitamin C, B6, folic acid, manganese, etc. If you have a sweet tooth, berries could be a great alternative to curb those sugar cravings.

  • Egg whites: They are the purest and highest quality of protein available for consumption.

Other food items that you may include in your diet are fatty fish like salmon, asparagus, beans, peaches, pineapples, cucumbers, etc.

2. Avoid Foods Rich in Potassium and Sodium. Food items such as bananas, avocados, oranges, cooked broccoli, carrots, raw vegetables/green leafy vegetables, tomatoes, melons, canned and processed foods, pickles, olives, apricots, potatoes, etc., should be limited or avoided as they are rich in potassium, sodium, or phosphorus.

3. Stay Hydrated. Regular and consistent water intake can be healthy for your kidneys as it helps clear sodium, potassium, and toxins from your kidneys. 

The recommended water intake varies from person to person and is dependent on factors such as climate, level of physical activity, lifestyle, gender, and overall health. 

Your doctor can help you figure out how much fluid intake might be right for you based on their assessment of your health. 

Always remember more salt means more fluid, so if you are already suffering from kidney disease, it is recommended that you limit your intake of salty food, manage your thirst with adequate water intake, and track your fluid consumption in a journal.

4. Keep Yourself Active And Stay Fit. Make sure to exercise regularly for at least 30 to 45 minutes every day for 5 to 6 days a week. Alternatively, you could also ask your doctor about the type and amount of physical activity that is right for you. 

A regular exercise routine can mean more to your overall health than just giving you the perfect waistline. It can lower your risk of chronic kidney disease and cardiovascular disease, reduce blood pressure, and regulate your blood sugar level.

Following a kidney-friendly diet and lifestyle can feel restrictive and monotonous at times, but there are plenty of delectable foods that fit into a healthy, well-balanced, renal diet plan.


Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.