Healthy kidney habits: lifestyle choices for kidney health

Did you know that World Kidney Day is celebrated globally on the 2nd Thursday of March each year? This year, the celebration will take place on March 10th, focusing on raising awareness about the importance of kidneys and reducing the frequency and impact of kidney diseases with their associated health problems worldwide.1

In conjunction with this awareness day, we'll discuss five healthy habits and lifestyle choices that you can easily incorporate to boost your kidney health that are suitable for both individuals and families.

Healthy Habit #1: Drink more water 

Why is it important?

We've all heard the saying "drink eight glasses of water a day" throughout our lives, and there's a good reason for it! Wondering how water can keep your kidneys happy and healthy? Staying hydrated plays a crucial role in your kidney's health as they help with:2

● Waste filtration:

Water acts as a solvent, helping your kidneys efficiently flush out toxins and waste products from your body.3

● Electrolyte balance: 

Proper hydration maintains the delicate balance of electrolytes, crucial for various bodily functions, including nerve and muscle control.4

● Blood pressure regulation: 

Sufficient water intake helps regulate blood pressure, reducing the strain on your kidneys.3

● Disease prevention: 

Studies suggest staying hydrated may lower the risk of kidney stones and urinary tract infections (UTI).4

Unfortunately, the surprising truth is that many of us still fall short of the recommended daily water intake of 2 litres (around 8 glasses), according to the Malaysian Dietary Guidelines.5

What can I do? 

Simple lifestyle changes can go a long way in helping you improve the condition of your kidneys. Some of these include:

● Carrying a reusable water bottle: 

Keep a BPA-free bottle within reach throughout the day, serving as a constant reminder to drink.6

● Add more flavour, naturally: 

Add slices of cucumber, citrus fruits, or berries to your water for a refreshing twist.

● Set reminders: 

Download apps or use alarm features to prompt yourself to sip water throughout the day.

● Swap out sugary drinks: 

Ditch artificially-flavoured drinks and sugary beverages for water, and your bank account, waistline and especially kidneys will thank you!

Healthy Habit #2: Practise a balanced diet 

Why is it important? 

Our kidneys house small blood vessels crucial for filtering waste and excess water from our blood, effectively eliminating them from our bodies. Inadequate dietary habits increase the likelihood of developing conditions like diabetes and high blood pressure, which, in turn, harm these delicate blood vessels, diminishing kidney function.

Adopting a balanced diet entails restricting sodium, cholesterol, and fat intake. This approach aims to proactively prevent the onset of health issues that could potentially lead to kidney damage.

What can I do? 

Consider switching to a diet that centres around fresh, whole foods, and try to increase your consumption of leafy greens, and berries as a start. Additionally, try cutting down on excessive salt, sugar and processed foods whenever possible, as this can help alleviate the strain on your kidneys.

Healthy Habit #3: Exercise regularly 

Why is it important? 

In the previous habit (Habit #2), we emphasised the adverse impact of high blood pressure on the kidneys. Regular physical activity significantly contributes to blood pressure regulation and cardiovascular health, ultimately fostering happier and healthier kidney function.

What can I do? 

Regular exercise is a fantastic addition to your lifestyle. Aim for at least 20 minutes each session, 3 times a week. It doesn't have to be intense; consider activities like brisk walking, cycling around your neighbourhood, or swimming in your condominium pool. The key is to tailor your exercise routines to suit your individual needs and ensure they are sustainable for the long term.

Healthy Habit #4: Cut down on smoking and alcohol 

Why is it important? 

If you're seeking another incentive to quit smoking and curb alcohol consumption, research has demonstrated that both habits can negatively impact your kidneys.7

But how exactly does alcohol harm your kidneys? When you consume alcohol, your kidneys work overtime to filter it out.8,9 With binge drinking (defined as more than five drinks), your kidneys struggle to keep up, leading to toxin buildup and causing acute kidney injury, a precursor to chronic kidney disease.8,9 That being said, no amount of alcohol is safe for our health, according to the World Health Organisation (WHO) — so do try to avoid it if you can.10

Smoking, on the other hand, also poses a significant threat to kidney health, further compounding the risks. Research has consistently shown a direct link between smoking and the progression of kidney disease.9 The harmful substances in tobacco smoke can damage blood vessels, including those in the kidneys, leading to impaired blood flow, decreased kidney function and even kidney failure over time.

What can I do? 

Gradually look into reducing your consumption of smoking and alcohol to a moderate level. As an additional step, be extra vigilant when consuming over-the-counter medication (such as non-steroidal anti-inflammatory drugs (NSAID), for example) which can be hard on your kidneys when consumed over a long period. When in doubt, always contact your family doctor for clarification.

Healthy Habit #5: Schedule medical check-ups 

Why is it important? 

We cannot stress the importance of early detection enough when it comes to medical issues. This applies to regular kidney screenings to catch any signs of kidney issues early on so they can be diagnosed and effectively managed and treated.

Early intervention not only improves the chances of successful treatment but also plays a pivotal role in preventing the progression of kidney diseases, safeguarding your long-term health and well-being.

What can I do? 

Start taking care of your kidneys by scheduling regular health checks that assess key areas which provide valuable insights into your overall health. What’s equally important is the establishment of a comprehensive medical plan to shield you from any potential findings that may emerge during these checkups.

Your kidneys play a crucial role in your everyday health. By incorporating these 5 simple habits, you're laying the foundation for happy, healthy kidneys.

As unexpected health challenges can arise, consider getting a comprehensive critical illness plan. The Great Eastern Life Smart Multi-Critical Care plan offers protection against early and advanced stages of over 40 critical illnesses, including various forms of kidney failure and disease. So if unexpected illness occurs, your focus can remain on recovery, knowing your financial well-being is taken care of.

Chat with our life planning advisors now to secure your future with a protection plan that suits your need!