World Kidney Day: 7 Tips To Improve Kidney Health!


Medically reviewed by

Dr. Vikas Kumar Sharma

General Health

5 min read

Key Takeaways

  • World Kidney Day aims to raise awareness on kidney health and diseases
  • Hydration, blood pressure & healthy diet are a few tips to keep kidney healthy
  • Regular checkups are important this World Kidney Day to improve kidney health & maintain it

World Kidney Day is a global campaign that focuses on spreading awareness about the importance of kidneys, their health and kidney diseases. It is annually celebrated on the second Thursday of March. It also aims to raise awareness on the kidney diseases causes, prevention, and how to have healthy kidneys.

Wondering why kidneys deserve so much focus? Your kidneys are vital organs that affect your overall health. Nearly 10% of the population suffers from a kidney disease and many do not have access to affordable healthcare [1]. As a result of this, millions of people lose their lives globally. This is why chronic kidney disease is the 6th fastest cause of death [2].    

Incorporating simple tips for healthy kidneys will allow you to prevent kidney disease. Read on to know about top 7 tips to keep kidneys healthy this World Kidney Day. 

1. Keep your blood pressure in check 

High blood pressure can lead to kidney damage. So, if you are wondering how to keep kidneys healthy, keep your blood pressure under control. Regularly monitoring your blood pressure and taking the required measures to maintain it will allow you to maintain and improve kidney health. 

The normal blood pressure level is 120/80. A reading between 120/80 and 139/89 may indicate prehypertension. You can make the necessary lifestyle changes at this stage to lower your pressure. These include having a healthy diet, leading an active life, and managing stress. 

Additional Read:  High Blood Pressure Vs Low Blood PressureGFR Test meaning

2. Eat healthy 

Having a balanced diet will ensure that your body gets necessary nutrients and vitamins. This also ensures that your organs such as kidneys, stay healthy and function properly. Healthy diet is especially important if you are overweight or at the risk of obesity. This is because it may lead to a number of conditions that can cause kidney damage.  

A low-sodium diet, without processed meats and other kidney-damaging food will help reduce your risk. Eating fresh fruits and vegetables is the answer to the common query of how to keep kidneys healthy 

3. Drink plenty of water 

Staying hydrated makes for one of the most important kidney health tips. Regular intake of water ensures that your kidneys are functioning properly. Adequate hydration will help clear your kidneys of toxins and sodium. It also helps reduce your risk of chronic kidney disease.  

On average, you should drink around 2 liters of water every day. Your exact requirement depends on your lifestyle and environment factors. These may include climate, gender, physical activity, overall health, and more. Be sure to consider these before deciding your daily water intake. Remember, excess water consumption can also be harmful for your kidneys. 

4. Avoid habits like smoking and drinking 

If you are wondering how to improve kidney function, quit smoking or drinking too much. Smoking is harmful for your blood vessels. Damage to these may lead to a slower flow of blood in your whole body, including your kidneys. It interferes with your kidney’s ability to filter waste and fluids. It may also lead to an injury of kidney tissues and lead to increased blood pressure.  

When your body gets dehydrated from alcohol, it affects the function of your kidneys. It interferes your kidneys’ ability to filter your blood. It also affects the regulation of electrolytes and fluid in your body. You should not consume more than 14 units of alcohol in a week. This is why avoiding smoke and too much alcohol are essential steps if you are wondering how to improve kidney health. 

World Kidney Day - 20

5. Maintain an ideal weight 

Being overweight or obese can lead to an increase in your blood pressure. It can also lead to health conditions like hypertension, diabetes, heart conditions. These conditions can put your kidney health at risk. Being overweight also puts extra pressure on your kidneys which may lead to kidney damage. In order to avoid this, maintaining an ideal weight is one of the key kidney health tips 

You can find out your ideal weight by checking your Body Mass Index (BMI). Maintain your weight by aiming for 2.5 hours of physical activity every week. It can include exercise, cycling, walking, or swimming. 

6. Go for regular health checkups 

Regular health checkups will help you track your kidney health better. You can talk to you doctor to determine the frequency of your kidney tests. An important kidney test is Glomerular Filtration Rate or GFR test. It checks the function of your kidneys and will allow you stay ahead of any future condition. Regular health checkups are also key to knowing how to improve your kidney function. The results will help you know what lifestyle changes you need to improve kidney health. 

7. Taking preventive measures for COVID-19 

One other risk factor for your kidneys is COVID-19. Kidney disease & COVID-19 have a co-relation but the impact is not yet clear. Reports show around 30% of people hospitalized with COVID-19 have a high risk of kidney injury [3]. Therefore, taking necessary precautions against COVID-19 infection also becomes one of the important tips for healthy kidneys. 

Also Read: Kidney Disease & COVID-19

Maintaining your kidney health is important to for your overall health. If you see any signs of concern, talk to a doctor immediately. Book an in-clinic or online appointment on Bajaj Finserv Health. With doctors across 35+ specialties at your fingertips, you can talk to the right specialist to improve kidney health. Select from a wide range of tests including the GFR test to know your kidney health. This World Kidney Day, give your kidney health the attention it deserves. Follow these preventive measures that help you have healthy kidneys and a healthy life! 

Published on 9 Mar 2022Last updated on 13 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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