World Kidney Day is observed annually on March 13 to raise awareness about kidney diseases, infections, and preventive strategies. The kidneys play a crucial role in filtering toxins and maintaining the body's equilibrium. They contribute to the internal state of harmony, as their biological functions involve processes of renewal, balance, and overall well-being.

Nevertheless, unhealthy lifestyle choices can gradually impair kidney function, heightening the risk of kidney disease. With millions of individuals affected globally, kidney-related issues are increasingly prevalent, largely due to the rising incidence of diabetes, hypertension, and the consumption of processed and packaged foods.

Dr. Mickey Mehta, a holistic health coach, has shared with Lifestyle several straightforward lifestyle modifications that can safeguard your kidneys and potentially lower the risk of disease by as much as 50%.

1. Kidney-friendly nutrition

The food you consume has a direct effect on your physiology and the health of your kidneys. A diet centred around whole, plant-based foods delivers vital nutrients while avoiding excessive stress on your kidneys. Reducing the intake of processed and packaged foods, which often contain high levels of salt, trans fats, refined sugars, and artificial additives, can help prevent undue strain on these vital organs.

Incorporate kidney-friendly foods such as bottle gourd, bitter gourd, pomegranates, coriander, green leafy vegetables, bananas, and sweet potatoes into your diet. These items are available year-round and are abundant in vitamins, fiber, minerals, and antioxidants, contributing to the natural cleansing of the organs.

Opting for fresh, natural, and seasonal foods that support the body while avoiding harmful toxins is beneficial for maintaining healthy kidneys. It is also essential to moderate protein consumption, particularly from animal sources, as they can be more challenging to digest and may place additional strain on the kidneys.

2. Hydration is key

Water is essential for kidney detoxification, but the method of hydration is crucial. Rather than consuming large quantities at once, it is advisable to sip warm water steadily throughout the day. Herbal infusions such as coriander seed water, cumin water, gokshura tea, and vegetable juices can further enhance kidney health. It is important to steer clear of carbonated beverages, drinks high in caffeine, and sugary options, as these can place additional strain on the kidneys.

Natural coolants, including cucumber mint water, coconut water, lemon water, and warm lemon-infused water, are beneficial for maintaining electrolyte balance and are particularly supportive of kidney function.

3. Maintain healthy blood sugar levels and blood pressure naturally

Elevated blood sugar levels can gradually harm the kidneys, often without immediate symptoms. Unmanaged diabetes and high blood pressure are primary contributors to kidney disease. To support optimal kidney function, it is crucial to avoid hidden sugars found in processed foods and to limit salt consumption. Utilizing herbs and spices such as amla, pudina, laung, neem, and fenugreek in various preparations and herbal teas can assist in regulating blood sugar levels.

Engaging in regular physical activities, including yoga, brisk walking, or swimming, enhances insulin sensitivity and promotes better circulation. Additionally, practices such as meditation, walking on grass, sitting by a lake or pond, and deep breathing exercises can help reduce stress-related spikes in blood pressure, thereby providing further protection for the kidneys.

4. Healthy weight management

Excess body weight significantly elevates the likelihood of developing numerous lifestyle-related health issues, including hypertension, diabetes, hormonal imbalances, and kidney disease. A variety of studies and research indicate that being overweight can place undue stress on the kidneys, potentially resulting in long-term damage.

It is essential to maintain a balanced diet that includes green leafy vegetables, fruits, nuts, seeds, herbs, and spices. These foods contribute to detoxifying the body and promoting overall health. Additionally, engaging in regular physical activity, such as walking, swimming, or cycling, can assist in managing weight effectively.

5. Quality sleep

Proper and restorative sleep is vital for the repair and optimal functioning of the kidneys. Adhering to the body's natural circadian rhythm by going to bed early and waking at sunrise can significantly improve kidney performance. Conversely, inadequate sleep can hinder the body's capacity to repair and sustain kidney function. Furthermore, sufficient sleep plays a role in mitigating inflammation, as chronic inflammation may lead to kidney disease.

Sleep influences the secretion of hormones critical for kidney health. During deep sleep, the body regulates hormones like cortisol, which is essential for managing stress and inflammation.

Disruption in hormonal balance can interfere with the body's regulatory processes, potentially harming kidney health. To promote better sleep and alleviate stress on the kidneys, it is essential to minimize late-night screen exposure, avoid caffeine consumption at least seven hours before bedtime, and have light dinners around sunset.

Read Also: World Kidney Day 2025: Why You Should Avoid Carbonated Drinks If You Have Kidney Stones

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