10 Tips to Protect Your Kidneys and Prevent Kidney Disease

The kidneys filter about 200 litres of blood daily. Keeping them healthy is vital for overall wellbeing. **1. Stay Well Hydrated** Drink 2–3 litres of water daily to help kidneys flush out waste. **2. Control Blood Pressure** Hypertension is the leading cause of kidney damage. Target below 130/80 mmHg. **3. Manage Blood Sugar** Diabetes is the second leading cause of kidney failure. Keep HbA1c below 7%. **4. Eat a Kidney-Friendly Diet** Reduce salt, protein, potassium (in advanced disease), and phosphorus. Eat more fruits and vegetables. **5. Don't Overuse Painkillers** NSAIDs (ibuprofen, diclofenac) taken regularly damage kidney tissue. **6. Quit Smoking** Smoking slows blood flow to the kidneys and worsens kidney disease. **7. Maintain a Healthy Weight** Obesity raises blood pressure and risk of diabetes — both kidney disease risk factors. **8. Exercise Regularly** 30 minutes of moderate exercise 5 days a week benefits the kidneys. **9. Get Regular Kidney Function Tests** Annual blood creatinine and urine tests if you have diabetes, hypertension, or a family history of kidney disease. **10. Limit Alcohol** Excessive alcohol raises blood pressure and damages kidneys over time. Our nephrology team at Iswarya Hospital offers comprehensive kidney care — from early prevention to transplantation.