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10 Tips For Healthy Kidneys.

Introduction :

Kidneys are vital organ which helps in elimination of toxic waste from our body in form of urine. It mainly filters the blood and removes the toxic substances while the nutrients are reabsorbed back into the body.  Here , are some tips to keep kidneys healthy.

brown kidney decor




1. Avoid excess of salt :

Sodium chloride, commonly called salt is an essential part of our diet which provides minerals such as sodium , chloride and iodine required by our body.





Salt, Hand, Food, White, Salt, Salt

Recommended intake of salt per day : 

WHO recommends not to exceed 5 gm of salt a day which is about one teaspoon a day.

When excess of salt is taken in a diet , it rises the sodium level in blood which causes imbalance resulting in reduced ability of kidneys to remove water from the body causing water retention leading to increased blood pressure.

Therefore, remember that salt is very essential for our bodily functions but excess of which causes strain on kidneys.

2. Use of over the counter NSAIDs for long term :

NSAIDs ( Non Steroidal Anti Inflammatory Drugs) are the pain killers. Aspirin , or the regular acetaminophen ( Paracetamol) causes reduced plasma flow to the kidneys.

 Increased dosage and long term exposure to these drugs causes damage to kidneys. Therefore ,use with caution and with doctors prescription.

Pills, Medication, Tablets, Bottle

3. Do not hold urine for long hours:

Holding urine for longer hours exposed to the risk of bacterial contamination which multiplies causing urinary tract infection. 

Also, overtime the muscles of bladder wall gets stretched which may cause urinary incontinence, a condition in which a person cannot hold urine and involuntary leakage of urine occurs.

Wc, Toilet, Public Toilet, Clean




4. Hydration :

Water is essential to flush out the toxins . If you  are not taking water adequately it may cause renal calculi ( kidney stones) 





Therefore, drink water adequately.  It is recommended to drink 2 litres of water for an adult in a day but varies according to physical activity, climate.

Note :

Also , severe dehydration may cause irreversible changes in kidneys. Therefore , when you have vomiting associated with diarrhoea the fluid loss is more and it is better to consult doctor at earliest.

Woman Drinking at Blue Sports Bottle Outdoors

5. Avoid processed foods:

Processed foods are high in sodium content which harms kidneys when taken frequently.  Therefore, limit the intake of processed foods. Check the label for content and composition. 

selective focus photography of burger patty, mayonnaise, and French fries served on platter

6. Be active:

Physical activity of any sort walking, jogging, swimming, dancing whichever interests you should be part of your lifestyle. It also helps in maintaining weight, regulating blood sugar and pressure which in turn helps in preventing damage to renal cells.

person running between grass fields

7. Smoking :

Smoking causes hardening of arteries thus decreasing the blood flow to the renal tubules for its function of filtration and reabsorption and also predisposes to cancer. It is wise decision to quit smoking at earliest.

cigarettes on ashtray

8. Alcohol :

Kidneys have to work harder in order to remove alcohol in blood and overtime it may cause increased pressure making kidneys to filter less. Limit the intake of alcohol for healthy kidneys.

half filled wine glass beside half empty clear pint glass

9. Control blood sugar levels :





Diabetics with high level of sugar levels are prone to diabetic nephropathy. Control the blood sugar levels to keep kidney healthy.

white One Touch at 6.7 remote

10. Monitor blood pressure :

High blood pressure overtime affects the renal arteries thus affecting in filtration. Therefore maintain blood pressure levels. Normal blood pressure is 120/80 mm of Hg.

black stethoscope with brown leather case

Conclusion :

Prevent the kidney disease with above tips. Take a renal function tests  if you doubt for kidney ailment and if you are above 60 years of age which determines your kidney health and prevent damage.If you found this blog informative, please share it .

Thank you.




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