Chronic Kidney disease is a very common disease and many times goes unnoticed as it is mainly asymptomatic, you can ask your doctor to check your kidney function regularly or at least once a year. Preventing chronic kidney disease as well as its complications is possible when you can manage the risk factors that can lead to it. The main risk factors are diabetes and hypertension, if you have any of these two risk factors you can get tested more regularly.

You are more likely to develop kidney disease if you have-

  • diabetes
  • high blood pressure
  • heart disease
  • a family history of kidney failure

Ways to keep your kidneys healthy-

Some useful tips for preventing chronic kidney disease are weight loss, being active, and controlling blood sugars. Below are some tips:

  1. Maintaining a healthy diet and healthy food choices- Healthy diet, rich in fruits and vegetables, and a low salt diet (lower than 2 grams of sodium in a day) are key for good kidney health.

healthy Diet

Below are some tips for making healthy food choices

  • Instead of using salt, use mix of spices while cooking.
  • For your pizza toppings use healthy veggie toppings such as spinach, broccoli, and peppers.
  • Instead of frying bake or broil meat, chicken, and fish
  • Serve foods without gravy or added fats.
  • Choose foods with little or no added sugar.
  • Drink fat-free (skim) or low-fat milk and milk products.
  • Eat foods made from whole grains
  • Choose foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  1. Aim for good blood pressure- If you have high blood pressure, then aim for good blood pressure control below 140 / 90 mmhg or discuss what will be your target blood pressure goal with your doctor. Also keep cholesterol within good range.
  1. Medications- Avoid excessive amounts of over the counter pain medications (NSAIDS) which can also be detrimental to the kidney function.
  1. Engage in physical activity- Be active for atleast 30 minutes or more every day. If currently you are not active, ask your health care provider about the types and amounts of physical activity that is right for you.
  1. Maintain healthy weight– Work with your health care provider or dietitian to create a realistic weight-loss plan if you are overweight or obese.
  1. Get enough sleep– Have proper sleep. Sleep for atleast 7 to 8 hours each night.
  1. Quit smoking- Stop smoking and do not use tobacco products.
  1. Limit alcohol consumption- Drinking too much alcohol leads to increase in blood pressure and weight gain because of calories in alcohol. Limit yourself to one drink per day if you are a woman and two drinks per day if you are a man.
  1. Reduce stress- Reducing stress will improve emotional and physical health. Meditation & yoga helps using stress.
  1. Manage diabetes- Check your blood sugar or blood glucose level as this an important way to manage your diabetes. Test your blood glucose one or more times a day.
  1. Manage cholesterol level – Keep your cholesterol levels in the target range, to help prevent heart attacks and stroke.
    Even small changes can make a big difference! Know more