Raisa Mehzabeen

Kidney disease is a growing global health concern, affecting millions of people each year. The kidneys play a crucial role in filtering waste, regulating blood pressure, and maintaining overall body balance. Yet, chronic kidney disease (CKD) often progresses silently, with symptoms appearing only in advanced stages. The National Kidney Foundation highlights seven golden rules for preventing kidney disease, offering practical steps to protect renal health and overall well-being.

1. Control Blood Sugar Levels
Diabetes is one of the leading causes of kidney disease. High blood sugar damages the kidney’s delicate filtering system over time. Managing diabetes through a balanced diet, regular exercise, and medication, if prescribed, can significantly reduce the risk of kidney complications.

2. Maintain Blood Pressure
Hypertension (high blood pressure) is another major risk factor for CKD. High pressure damages kidney blood vessels, leading to gradual loss of function. Keeping blood pressure within a healthy range (below 120/80 mmHg) through lifestyle changes and medication helps prevent kidney damage.

3. Stay Hydrated
Drinking enough water is essential for kidney function. Proper hydration helps flush out toxins and prevents kidney stones. However, excessive water intake should be avoided, especially for people with kidney problems. A balanced approach, based on individual needs, is key.

4. Eat a Healthy Diet
A kidney-friendly diet includes fruits, vegetables, whole grains, and lean proteins while limiting processed foods, excessive salt, and sugar. Reducing sodium intake prevents high blood pressure, and maintaining a balanced protein intake reduces strain on the kidneys.

5. Exercise Regularly

Physical activity helps maintain healthy body weight, controls blood pressure, and improves overall circulation, reducing the risk of kidney disease. A minimum of 30 minutes of moderate exercise, such as walking, cycling, or swimming, can make a significant difference.

6. Avoid Smoking and Excessive Alcohol

Smoking damages kidney blood vessels and accelerates kidney disease progression. Excessive alcohol consumption increases blood pressure and contributes to dehydration. Avoiding these habits protects both kidney and heart health.

7. Get Regular Check-Ups

Many kidney diseases develop silently, making regular health check-ups crucial. People with diabetes, high blood pressure, or a family history of kidney disease should monitor kidney function through routine blood and urine tests. Early detection can prevent severe complications.

Kidney disease is preventable with simple lifestyle modifications. Adopting these seven golden rules can help protect kidney function, improve quality of life, and reduce healthcare burdens. Public awareness campaigns and regular screenings can play a crucial role in reducing the rising burden of kidney disease globally.

By prioritizing kidney health today, we can ensure a healthier future for ourselves and future generations.

The writer is a, Founder & CEO Nutrition For Change Final year Student, Food and Nutrition Govt. College of Applied Human Science