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Rather than making overwhelming lifestyle changes all at once, begin with one or two simple adjustments. Even small steps can significantly improve kidney health
Excess salt can lead to high blood pressure and increase the risk of kidney stones
Your kidneys work tirelessly to remove waste, control blood pressure and maintain balance in your body. However, most of us do not pay attention to them until something goes wrong. The good news? If your kidneys are healthy today, a few small lifestyle adjustments can go a long way in protecting them for years to come.
Dr Rajeev Bhatia, Director and Senior Consultant – Nephrology and Kidney Transplantation, Fortis Hospital Jalandhar, shares what you need to know.
Keep Moving
Regular physical activity helps lower blood pressure and improves heart health, both of which are essential for protecting the kidneys. Aim for at least 150 minutes of exercise per week. Activities such as walking, cycling, swimming, dancing or even gardening all count.
Watch What’s on Your Plate
Focus on a balanced diet that includes fresh fruits, vegetables, whole grains and fish rich in omega-3 fatty acids, such as salmon. Tinned and frozen produce can also be healthy options. Remember, healthy eating does not have to be expensive.
Cut Down on Salt
Excess salt can lead to high blood pressure and increase the risk of kidney stones. Try to limit your intake to less than 6 grams per day. It’s important to remember that around 75% of the salt we consume comes from processed foods. Check food labels, choose low-sodium options and flavour your meals with herbs, spices or garlic instead.
Stay Hydrated
Water helps the kidneys flush toxins from the body. Aim to drink 1.5 to 2 litres of fluids daily. Tea and low-fat milk can also contribute to your daily fluid intake.
Quit Smoking
Smoking is a major risk factor for kidney disease. Smokers are up to four times more likely to develop kidney failure than non-smokers. Quitting smoking can significantly reduce this risk.
Control Blood Pressure and Blood Sugar
Regularly monitor your blood pressure and blood sugar levels. Over time, conditions like diabetes and hypertension can put significant strain on the kidneys. Ideally, blood pressure should remain below 140/90 mmHg.
Be Careful with Painkillers
Frequent use of over-the-counter painkillers can damage the kidneys. Occasional use at low doses is usually safe, but these medications should not be taken continuously for more than 10 days without medical advice.
Reduce Ultra-Processed Foods
Foods such as instant soups, crisps and sugary fizzy drinks can increase the risk of kidney disease. Try replacing at least one ultra-processed item in your daily diet with a healthier, less processed alternative.
Drink Alcohol in Moderation
Limit alcohol consumption to no more than 14 units per week to help maintain healthy blood pressure levels.
Prioritise Sleep
Poor sleep can negatively affect kidney function. Aim for seven to eight hours of quality sleep each night.
Start Small, Stay Consistent
Rather than making overwhelming lifestyle changes all at once, begin with one or two simple adjustments. Even small steps can significantly improve kidney health and overall well-being.
If you already have kidney-related health concerns, it is important to consult your healthcare professional for personalised medical advice.
March 12, 2026, 13:01 IST
