31/12/2025
How to Protect kidney Health in 2026
🔑 DRINK WATER (BUT DON’T FORCE IT)
Aim for pale yellow urine, not a fixed number of cups; too much water can dilute salts and stress the kidneys in some people.
Steady water taking supports kidney filtration and lowers kidney stone risk.
🔑 SALT CONTROL
High salt makes the body retain water, raising blood pressure, the leading cause of kidney damage.
Reducing salt (processed foods) helps protect kidney blood vessels and lowers strain.
🔑 MANAGE BLOOD SUGAR IF DIABETIC
Uncontrolled diabetes damages tiny kidney filters.
Keeping blood sugar steady slows down long-term kidney injury and reduces the risk of kidney failure.
🔑 BEWARE OF PAINKILLERS
Frequent or long-term use of NSAIDs like ibuprofen or diclofenac reduces kidney blood flow and increases the chance of kidney injury.
Take only when needed and avoid self-medication.
🔑 PROTEIN MODERATION
Excess protein, especially from very high-protein diets, makes the kidneys work harder.
Moderate protein intake helps reduce stress, especially for people with early kidney issues.
🔑 CHECK BLOOD PRESSURE REGULARLY
High blood pressure silently attacks the kidneys. Regular checks and proper medications (if prescribed) protect kidney function and slow disease progression.
🔑 CONTROL YOUR WEIGHT
Carrying extra weight increases your risk for kidney stones, high blood pressure, and diabetes, all of which damage the kidneys.
Small weight loss goals (like 5–10% of body weight) help.
🔑 STOP SMOKING
Smoking narrows blood vessels and reduces kidney blood supply. Quitting helps slow down the progression of kidney damage.
🔑 REGULAR SCREENING
If you have diabetes, high blood pressure, urinary symptoms, or family history of kidney disease, get yearly kidney checks (blood test for kidney function and urine test for protein).
🎯 WHAT TO EAT MORE OF
- Fruits and vegetables (with potassium guidance if you have kidney disease)
- Fish
- Beans, peas, nuts in moderation (especially if kidney disease is present)
- Whole grains like corn and high-fiber foods
- Plenty of clean water daily as your body needs
🎯 WHAT TO LIMIT
- Very salty foods (processed snacks, canned soup, seasoning cubes in excess)
- Sugary drinks and heavy refined carbs
- Excessive protein from supplements or meat-heavy diets
- Unverified herbal mixtures or detox teas
- Frequent painkiller use
Which of these things will be hardest for you to do, and why?
Share to educate someone
Dr Muhammad Haroon Zafar Kayani
