Contributed by: Healthians Team


Have you ever heard that your kidneys aid in making vitamin D in your body? Most probably, Not.

Since the time we are learning about health and the human anatomy, we always listen from our educators or parents that kidneys are helpful in removing toxins from the body through urination.

But, this one of the most important organs which is pear-shaped does much more than that.

We also must tell you that kidneys are about the size of a mobile phone and weigh around 113 to 170 grams. Moreover, a healthy kidney filters a half-cup of blood per minute meaning 170 litres of blood per day which is enough to fill a small bathtub.

Our kidneys do this filtration process with the help of nephrons (filtering units of the kidney). You’ll be surprised to know that each kidney has 1 to 2 million nephrons which if laid end-to-end can cover a distance of about 10 miles.

Every second Thursday of March each year is observed as “World Kidney Day” to spread awareness about ongoing kidney problems and related health impacts on other organs. Overall, it is a global kidney awareness campaign that focuses on the importance of kidney health.

Kidneys are one of the most crucial organs of the body that serve several critical functions, which if not working properly or get abnormal can damage the entire organ and lead to major health concerns.

These setbacks can be acute or chronic kidney diseases. Acute kidney diseases happen over a period of days to weeks and most often occur due to dehydration, secondary antibiotics and drugs, inflammation of the renal, certain infections, urinary tract obstruction, and enlarged prostate gland.

Whilst, chronic kidney diseases happen over weeks to months and occur mainly due to type 1 & 2 diabetes, high blood pressure, chronic & recurring kidney infections, as well as hereditary kidney diseases, to name a few.

To keep your kidneys from getting afflicted by acute or chronic diseases, let’s obey the following golden rules to make your kidneys as healthy and safe as possible.

Avoid having a sedentary lifestyle

An active body is always regarded as one of the most helpful ways to keep you in the pink of health. This, for sure, can be accomplished by doing regular physical exercises, which can be either running, walking, cycling, or dancing.

Do whatever you feel good about your fitness but it should be intense in the morning to have better general health.

Control over blood sugar & blood pressure levels

Diabetic patients are more prone to chronic kidney diseases if they haven’t controlled their blood sugar as well as hypertension levels which are suggested to be in the recommended range. Diabetics’ kidneys need to put extra effort into filtering the blood and maintaining healthy blood pressure. If you don’t control your blood glucose levels and blood pressure, kidney damage would be one of the first repercussions.

To keep the levels in the recommended range, opt for regular screening tests or genetic testing to identify early stages of kidney diseases or predictive knowledge about the coming health issues, respectively.

A balanced diet & weight

Diet and weight are inextricably connected. If you eat wholesome foods, you get a healthy weight and always feel active and fit. People who are obese more often have a higher risk of developing acute or chronic kidney and cardiac diseases.

One should inculcate a healthy diet plan that should be low in salt. Also, processed food, red meat, and a high sodium diet can significantly increase the risks of kidney damage.

You can also add fresh fruits and vegetables alongside whole grains to improve digestion as well as help in maintaining a healthy weight.

Drink adequate water

Water is the most essential fluid needed to drink every day in enough quantity to stay hydrated, especially in the summers, and if you are working outdoors, it would be an added advantage to keep yourself healthy and energetic.

Water also bolsters kidney health and enables it to remove toxins from the body.

Note: One must drink at least eight glasses of water in a day.

Avoid smoking and alcohol consumption

Excessive alcohol and tobacco damage the blood vessels leading to a disease called atherosclerosis in which plaque develops on the inner walls of the arteries and reduces blood flow to the body parts via the kidneys.

This condition can lead the kidneys to total damage or acute/chronic diseases.

Dodge over-the-counter drugs

Over-the-counter (OTC) medications especially painkillers and anti-inflammatory drugs can have harsh effects on the kidneys and might damage them. So, try not to consume these drugs in excess, or unless absolutely required.

Look towards Ayurveda for instance, to find alternate and all-natural remedies for your ailments. 

Get a genetic testing/health screening done

One of the best methods to avoid pre and post-kidney damage or related issues would be opting for genome testing or regular health screening tests.

In predictive genetic testing, your DNA will be tested for any predisposition of kidney or other body diseases whereas, in health screenings, you will get to know about your body vitals as well as any ongoing kidney/health problems.

Final thoughts

Like other body organs, kidneys also play a vital role in maintaining a healthy lifestyle. 

It is not set in stone that kidney damage or diseases can only occur in older ones or people who are obese. In fact, it can even occur in people of any age or someone who has unhealthy eating habits and have a low immune system.

These above-mentioned rules are the most essential routine activities one should keep in mind in order to have healthy kidneys or to stay away from harmful kidney disease effects.

An unhealthy kidney can bring people’s lives and routines to grinding health.

That is why it is suggested “No kidding with Kidneys”. Instead, opt for regular kidney health checkups and keep track of your health to make your kidneys as happy as other healthy body organs.

Get Your Kidneys Checked Today!