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With overall health as a focus, kidney health must be a priority. The kidneys are the body's natural filtration system that removes waste and excess fluid from the blood. They are responsible for maintaining the body's overall balance. However, many lifestyle habits such as unhealthy eating, no physical activity, drinking less water and more affect the kidney's functioning and make it prone to infection and diseases.

About 35.5M people in the US suffer from chronic kidney disease, according to the Centers for Disease Control and Prevention (CDC). While various habits lead to kidney damage over time, did you know some small lifestyle changes can make a big difference in your kidney health and improve it for the better?

Below, are 5 lifestyle changes you can incorporate into your daily routine to maintain your kidney health.

Stay well-hydrated


Staying hydrated is a vital habit for kidney health. Regular consumption of water helps the kidneys to flush out sodium and toxins and reduce the risk of kidney stones. At least 1.5-2l of water should be consumed daily and more during summers.

Eat a kidney-friendly diet

For healthy kidneys, a healthy diet is important. According to the National Kidney Foundation, fruits such as acai berries, apples, blueberries, citrus fruits, cherries, pomegranates, and strawberries are beneficial. In terms of vegetables, avocados, beans, broccoli, leafy greens, and root vegetables and nuts such as chia and flax seeds are advised.

It is suggested to lower the consumption of processed foods, excess salt and sugar and high-oxalate foods.

Manage factors like weight, blood pressure and sugar


While high blood sugar levels can damage the kidneys, diabetes and hypertension are known to be the leading causes of kidney disease. Over time, high blood sugar can cause blood vessels in the kidneys to narrow and clog, disrupting their normal function. Thus, it is important to hold back on the consumption of foods that raise your sugar levels. Also, ensure including at least an hour of physical activity within the day to maintain a healthy weight. Excess weight puts strain on the kidneys and makes them work overtime, thus leading to their damage.

Quit or limit smoking and drinking


Quitting smoking is important not only for your kidney health but also overall life. The habit can cause a disease in every part of the body and at least limiting it is important. Alcohol consumption in excess leads to hypertension, dehydration and weight gain, all of which are harmful to the kidneys.

Ensure proper sleep and low stress


An adequate amount (7-9 hours) of regular sleep and stress management with exercise, meditation and other hobbies can make your kidneys happy and healthy and reduce inflammation.

Disclaimer: Always consult a professional for advice in terms of health before making any new or drastic changes.