Lifestyle habits that keep your kidney strong

The prevalence of kidney diseases is anywhere between 5-15% depending on the cause, age, sex, race, and pre-existing diseases. It is associated with high morbidity and mortality. It imparts a huge psychological and financial burden not only on the patient but the entire family. In the majority of cases, it is progressive and not completely curable, once set in.

Modern lifestyle encourages overconsumption and under expenditure of energy which causes obesity. Obesity can directly damage the kidney. It also leads to Diabetes, BP, High Lipids, Insulin resistance, and heart dysfunctions, all of which accelerate kidney damage manifold.

Obesity is defined by a BMI (> 30) or a waist circumference of> 40 inches in males and >35 inches in females. Treating obesity through modification in diet and regular exercise helps in the primary and secondary prevention of kidney diseases.

Most of the ready-to-eat and packed food items are loaded with salt. High salt has a severe negative impact on kidney functions. and increases blood pressure. The elderly, obese, and Indians are more sensitive to it. High salt reduces the effect of other protective medicines also.

Various studies have shown that salt restriction is beneficial in reducing kidney, heart, and brain-related issues even in those who have normal blood pressure and no diabetes.

Smoking doubles the rate of kidney deterioration. Smoking is a powerful constrictor of the blood vessels and thus increases blood pressure. It can cause direct damage to the heart and blood vessels that in turn increases incidences of heart attack and brain strokes. Smoking is responsible for many cancers in the body.

“Cigarettes contain more than 400 toxic chemicals like tar, arsenic, formaldehyde, carbon monoxide, etc. Nicotine is highly addictive. Almost all the organs and functions of the body are negatively affected by smoking,” says Dr . Prasad.

Sedentary behavior is the strongest risk factor. Inactivity is responsible for increasing the number and doses of medicines as well as treatment failure. Regular physical activity is beneficial to all age groups. No other medicine or intervention can improve cardio-metabolic, neuromuscular, and cognitive function and reduce coexisting disease burden except pulling up the shocks and hitting the ground.

Excessive alcohol (> 7 drinks /week for females, > 14 /week for males) has a severe negative impact on the kidneys. Alcohol makes the kidney less efficient at filtering blood. It also makes the person vulnerable to dehydration and electrolyte imbalance. It is responsible for liver and pancreatic diseases and various gastric and psychological issues. Smoking and drinking are a deadly combination for the body.

Kidney disease is far more likely to develop in those who are obese. It has a direct effect on the onset of CKD and end-stage renal disease, and it raises the risk of major chronic kidney disease (CKD) risk factors such diabetes and hypertension (ESRD).

Modern lifestyle has brought other problems also like sleep deprivation, medicine abuse, adulterated foods, pollution, and loneliness. Each one has its negative consequences. Lifestyle modification is the need of the hour. To avoid getting entrapped in the vicious cycle of lifestyle-associated disorders follow the below-mentioned golden rules:

1- There is no alternative to a minimum of 30 min of moderate activity for 5 or more days per week or 20 min of vigorous activity 3 or more times per week.

2- Stop smoking and limit alcohol intake

3- Reduce salt and refined sugar, include more vegetables, fruits, nuts, pulses, plant-based

protein items, fish, eggs, whole grains, and liquid in the diet.

4- Aim for a healthy weight.

5- Avoid over-the-counter available medicines, herbs, and chemicals.