World Kidney Day 2025: 5 ways to protect your kidney and prevent risk of chronic diseases

Kidneys are a vital organ of our body as they work round the clock, performing essential functions like filtering toxins, balancing electrolytes, and maintaining a healthy balance of water, salt, and minerals in the blood. They also regulate bone health and red blood cell production by producing hormones. Maintaining optimal kidney function is crucial to preventing conditions like urinary tract infections (UTIs), kidney stones, and other serious kidney diseases that can be life-threatening if left untreated.

By adopting healthy habits and a balanced lifestyle, we can protect our kidneys and reduce the risk of kidney diseases. Here are six daily habits to keep your kidneys healthy:

1. Stay Hydrated

Drinking enough water helps the kidneys flush out toxins and prevent kidney stones. Aim for at least 8-10 glasses of water daily, but adjust based on your activity level and climate.

2. Follow a Balanced Diet

A diet rich in fruits, vegetables, whole grains, and lean proteins supports kidney health. Reduce excessive salt, processed foods, and sugary drinks, as they can strain the kidneys.

3. Monitor Blood Pressure and Sugar Levels

High blood pressure and diabetes are leading causes of kidney disease. Regular check-ups and maintaining healthy levels through diet and exercise can prevent long-term damage.

4. Limit Painkillers and Over-the-Counter Medications

Frequent use of painkillers like ibuprofen and naproxen can harm the kidneys over time. Always consult a doctor before prolonged use of any medication.

5. Stay Active

Regular exercise helps maintain healthy blood circulation and controls weight, blood pressure, and sugar levels—all essential for kidney health. Aim for at least 30 minutes of moderate exercise daily.

6. Avoid Smoking and Excess Alcohol

Smoking reduces blood flow to the kidneys, while excessive alcohol consumption can lead to dehydration and kidney damage. Reducing or quitting these habits can significantly improve kidney function.

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