In our body, the work of filtering out excess fluids and waste products from the blood is executed by our kidneys by eliminating those in the form of urine. The same wastes and fluids tend to accumulate in our body and reach hazardous levels if there is a sudden gradual loss of renal function, owing to any event or underlying pathology. These wastes when accumulated, lead to an array of complications and if left untreated, have the tendency of affecting almost all body systems directly or indirectly. Therefore, it is very important to stay aware of kidney diseases and to know ways to prevent them to ensure healthy and efficient kidneys Given below are some measures you can take to prevent kidney diseases: 

Eat healthy What ever you consume on a daily basis is going to have an impact on your health either directly or indirectly. We won’t wear clothes that are bad in quality, or invest in shoes that are not comfortable, so why do we so readily put trash in our bodies? Eating healthy is incredibly important, not only for our kidneys but for the health of each and every body organ. A healthy lifestyle is suggested for everyone, even if you don’t suffer from any medical condition. Following a healthy lifestyle makes us feel better, fitter, more relaxed 

and in a way renders purpose to our life. 

• As far as the kidneys are concerned, some foods may enhance their performance while 

others may place undue pressure on them and cause unwanted damage Tips for a kidney-friendly diet 

• Fruits, especially berries, such as strawberries, blackberries, blueberries (nila badri), and raspberries are all full of fiber and many helpful nutrients and antioxidants. Vegetables like spinach (paalak) and cabbage (patta ghobi) are loaded with vitamin A and vitamin C, calcium, and other significant minerals. Therefore, make sure to consume good portions of green leafy vegetables and fresh fruits as an integral part of your daily diet. However, if you are already suffering from any existing medical conditions, the consumption of some “healthy” foods may not be suitable for you. So consult your doctor or dietician before introducing any new components to your diet. 

• Go for fresh fruit juices instead of packed juices. People entertain the ignorant notion that consuming juices, even if packed are healthy, the truth being that packed juices are 

loaded with artificial flavoring agents, sugars, and preservatives, which can harm you 

• Consume foods that are high in omega-3-fatty acids like fish, basil seeds, etc. Not all 

fats are bad, omega-3 fatty acids are considered the healthiest variety of fats and may reduce the percentage of unhealthy fats in your blood. They can also help keep blood pressure under control, which is one of the major contributing factors responsible for developing kidney disease. 

• Don’t add too much salt or salt substitutes to your food. Salts contain ample amounts 

of sodium and potassium, which in the long run can negatively affect your kidneys. Moreover, consuming a lot of salt can make the body retain a lot of fluid. More fluid means more amount of blood in the blood vessels, which can in turn lead to increased 

blood pressure and an increased probability of developing kidney diseases. 

• Avoid consuming too much sugar. It is very hard to let go of a food group altogether 

instantaneously, however, you can start by decreasing the amount of sugar you consume slowly over a long period of time 

• Reduce your protein intake to reduce the pressure on the kidneys. Proteins tend to 

cause mechanical damage to kidneys. There is experimental evidence that restricting 

dietary protein can reduce the incidence of chronic kidney disease 

• Make a habit of reading the nutritional facts mentioned behind the wrapper before buying packaged food. You have to be responsible enough to know what is going inside your body, should you desire to stay healthy and fit! Buy only canned vegetables that say “no salt added” on the label. Canned and packed foods contain high levels of potassium so go for fresh food instead. If you are consuming canned foods, drain the water from the can, wash the food product and then ingest it. The excess water in the canned foods contains most of the potassium 

from the food, which if consumed in excess can put pressure on the kidneys 

• Drink lots of water. A healthy adult person should consume about 2 liters of water on a 

daily basis. Dehydration is one of the causes responsible for causing kidney disease 

• Don’t consume foods containing excessive fats and oils. Switch to olive oil for regular 

oil 

• If you have too many risk factors for CKD, take extra precautions 

Stop smoking and keep a check on your alcohol consumption 

· Smoking and alcohol consumption is detrimental to every body system and gives way to a galore of health problems Alcohol, in small amounts, one or two drinks now and then, usually has no serious effects. “Binge” drinking, however, is harmful and can affect your kidneys negatively, by decreasing their ability to filter blood efficiently Have you ever seen a cigarette wrapper? The manufacturer clearly mentions the harmful effects of smoking on it and even demonstrates a picture of blackened and damaged lungs that result out of excessive smoking. How ironic it is that people are still careless 

enough to willingly consume this poison regularly! 

• If you are a smoker or addicted to alcohol, look for ways to quit. Join support groups, 

attend counseling sessions 

• If you are sitting in a public place and someone starts smoking next to you, change your 

seat. It is important to note that passive smoking is as detrimental as active smoking 

Exercise regularly 

• Physical inactivity is one of the factors responsible for developing chronic kidney 

disease 

• Exercise plays a vital role in boosting the energy in a persons body and provides better 

performance in every activity of life. 

• It improves a number of metabolic factors, including blood pressure and insulin 

resistance, and both of these are believed to preserve renal function. 

• Regular exercise helps prevent diabetes, hypertension, heart diseases and keeps them 

in control in individuals who already have them 

• Exercise improves muscle strength, delivers oxygen and nutrition to our tissues, and 

helps keep our heart happy 

• Also, it is important to acknowledge the fact that exercise is not only recommended for people who are obese or overweight. Every person, I repeat, every person should make sure they stay physically active in some form or the other. It does not always mean going to the gym and long walks. Swimming, cycling, taking part in sports like cricket, badminton, if they interest you, is equally beneficial 

Keep comorbidities under control 

• If you have any underlying medical conditions, say diabetes, hypertension, or hyperlipidemia, make sure to keep those in check by ensuring regular checkups with your healthcare provider and also by staying aware of yourself and taking necessary precautions. Consult a dietician and follow a healthy meal plan specially engineered for you 

Keep your blood pressure under control (below 140/90 mm hg), or ask your doctor what the best blood pressure target for you should be! Normally, the recommended blood pressure in a healthy adult is <130/80 mm Hg 

• Take your prescription medications like antihypertensives and anti-diabetes regularly 

Avoid nephrotoxic drugs Nephrotoxic drugs tend to cause adverse effects on our kidneys. Examples are non steroidal anti-inflammatory drugs (NSAIDs), a class of painkillers, and include drugs like aspirin, ibuprofen, naproxen, diclofenac; certain antibiotics, and the us scan. This is due to the increased risk of side effects, as a result of how the kidneys may metabolize these drugs. Moreover, NSAIDs may reduce the amount of blood flow to your kidneys, which is not good for them. 

Follow a healthy sleep schedule 

• Make sure that you sleep for at least 6-8 hours every night. 

• A goodnight’s sleep is incredibly beneficial for your overall well-being, including your 

kidneys. 

• Kidney diseases develop secondary to diabetes and heart diseases, and researchers have found out that sleep deprivation and sleep disorders are linked to a higher 

incidence of these diabetes and heart diseases, and therefore, kidney diseases 

• Moreover, a healthy sleep schedule is important for your mental and emotional well being as well. Insomnia and other sleep disorders are greatly linked to depression 

Keep control of risk factors Even though kidney disease has been reported to occur independent of any risk factors, however, the presence of certain conditions can increase the probability of developing kidney disease. The presence of one or more of the following risk factors can predispose to the development of kidney diseases. It is important to note that only a few of the below risk factors are modifiable, while others are non-modifiable. 

• Diabetes: carelessly treated diabetes and uncontrolled blood sugar levels at the end of 

the day can lead to impairment of different organs of the body and our kidneys can also fall victim to this event 

• High blood pressure, or, hypertension 

· Smoking 

• Obesity 

• Small for gestational age babies, means that babies who when born are smaller than most of the normal babies at their age are more prone to get kidney disease sooner or 

later in their lives 

• Older age: older people are more susceptible to developing kidney disease 

• If chronic kidney disease runs in the family: The presence of chronic kidney disease 

among any of your first degree relatives poses a higher chance of you developing it 

Having said that, if you fulfill any of the above-mentioned criteria, it is not necessary that you will contract kidney disease but as they say, “Prevention is better than cure”. 

Avoid stressing out 

• Keep yourself busy doing something you love 

• Engage in stress-reducing activities, cultivate hobbies that involve you staying active, 

and take care of your mental health 

• It has been found that too much stress can contribute to poor health, increasing our 

blood pressure and damaging our kidneys 

• By learning how stress impacts our health and finding ways to manage it, you can keep 

your kidneys healthier and live a healthy life. 

Undergo regular medical checkups Initially, the symptoms of kidney disease are very little or negligible, and in most cases, symptoms start appearing when the condition is already advanced. This is because in earlier stages our body tries to make up for the damage through its compensatory mechanisms, however, when the disease progresses, our body is unable to compensate for the lost function, giving way to the appearance of symptoms. So in earlier stages, the only way to decipher if you have kidney disease is by running certain blood and urine tests. Early diagnosis of kidney disease helps alleviate the symptoms and keep those under control. The appearance of these symptoms is secondary to the build-up of excess fluid or waste products in the body, also due to electrolyte imbalance and their onset depends upon the stage to which the disease has progressed. This is why undergoing yearly full body checkup is so important. Not only kidney diseases but there are so many diseases related to other body organs that do not present with 

symptoms in the beginning Conclusion Having gone through the whole article, you now know how to prevent kidney diseases and keep your kidneys healthy. Being aware of the various medical conditions related to different parts of our body and the ways to prevent those is beneficial as it helps us stay vigilant and make informed choices when it comes to our food habits and lifestyle modifications. Following a healthy lifestyle can help prevent chronic diseases and long term illnesses. Moreover, staying healthy physically is important if you want to stay healthy emotionally and mentally.