Our kidneys are quite small, just about fist-sized. However, their role in our wellbeing is massive. They keep us healthy by ensuring the right balance of water and other substances inside the body. If and when our kidneys begin to malfunction, very often we don’t feel sick for a long time until the problem has turned really critical and often irreversible. All the more reason to be alert.

Kidneys filter waste materials, excess water and other filths from our blood which are then stored in the bladder and flushed out through urine. These vital organs also regulate pH, salt and potassium levels in our body, besides producing hormones that control blood pressure and production of RBCs (red blood cells). They also help activate a form of vitamin D critical for our bone health.

So clearly, taking care of your kidneys should be a top priority. A healthy and active lifestyle, coupled with a nutritious diet can help prevent kidney issues. There are certain known risk factors you need to guard against, though.

A few tips to keep your kidneys healthy

#Stay active: Regular exercise can lower the risk of chronic kidney disease besides helping keep your blood pressure in check and boosting your heart health, also critical for preventing kidney damage. Simple exercises like walking, running, cycling or swimming are good enough.

#Keep blood sugar under check: Those with diabetes (high blood sugar) are prone to kidney damage. When our cells are unable to use the sugar or glucose in the blood, the kidneys have to work that much harder to filter the blood. Over the years, this over-exertion can lead to kidney damage which is a life-threatening disorder. Hence, it is extremely important to manage your blood sugar levels.

#Monitor blood pressure: Sustained hypertension or high blood pressure can also lead to kidney damage. A combination of diabetes, hypertension and heart disease or high cholesterol levels can be a dangerous cocktail. So, please see a doctor if your blood pressure readings are consistently higher than 140/90. You might need medicines and lifestyle modifications.

#Watch your weight: Those who are overweight or obese are susceptible to conditions like diabetes, cardiac conditions and kidney disease, any of which can lead to kidney damage. Stick to a balanced diet low in sodium, processed meats, etc and concentrate more on fresh vegetables, fish, whole grains and fruits like blueberries. This can reduce the risk of kidney damage.

#Drink lots of fluids: Drinking lots of water (around 1.5 to 2 litres a day) keeps you hydrated and is good for your kidney health. Water aids in clearing sodium and toxins from your kidneys, reducing the risk of chronic kidney disease. Those with a history of kidney stones should drink more water.

#Quit smoking: Smoking is known to damage blood vessels, leading to sluggish blood flow in the body and to the kidneys. It also increases the risk of kidney cancer. Kicking the habit can significantly lower the risk of kidney damage.

#Watch your OTC pain medication: Over-the-counter painkillers like non-steroidal anti-inflammatory drugs or NSAIDs including ibuprofen and naproxen can be damaging for the kidneys. Doctors opine these medicines shouldn’t be taken for more than 10 days for pain for over three days for fever.

#Go for kidney function test: Those at high risk for kidney damage, should undergo regular kidney function tests. The high-risk category includes: Those over 60; born with low birth weight; having cardiovascular disease; with family history of hypertension; obese individuals. This test gives your doctor critical information that can prevent future kidney damage, or at least slow down the process.

According to the World Health Organization (WHO), kidney disease affects “approximately 10% of the world’s population” and is the 12th leading cause of death globally. So clearly, we can ignore our kidney health at your own peril.