Simple ways to keep your kidneys healthy for lifetime

As the year is wrapping up, we are all looking back at what we have gone through and the lessons we have learned. The year has taught us to value simple yet priceless things, especially good health. With a virus wreaking havoc, it has been an anxiety ridden time, especially for those who have to visit the doctor regularly. This includes the elderly, pregnant women and people on dialysis.

Our kidneys work silently, like the maintenance crew of an aircraft. We only realise what they’re truly worth, when they stop working efficiently. However, if we are blessed to have healthy kidneys, there is no better time than now to start looking after them with care.

If you want to enjoy robust good health, it always boils down to lifestyle changes that you need to make to look after your physical, mental and emotional wellbeing. These are basic and rather obvious, but still need to be reminded of, every now and then.

Physical Well Being

Nourishing foods and fruits:

A good nutritionist can help you create a personalised plan for your daily diet. S/he will include fresh fruits, soups, salads and nuts while putting a rein on fatty or junk foods.


Each person is comfortable with a different exercise routine. Whether it is pilates, yoga, brisk walks, Zumba or cycling, pick something that you enjo,y and commit to a 45 to 60 minute workout everyday, come rain or shine.


Smoking, alcohol, excess caffeine (tea, coffee) or addictive substances. Moderate quantities of tea and coffee are sufficient to keep you fresh through the day, but smoking or alcohol can only cause damage. Instead of suddenly quitting and getting withdrawal symptoms, wean off by reducing the quantities every day.

Hydrated & Rest

Drink some water every hour or so, to ensure that you will have consumed the recommended 8 glasses (2 litres) by night.

Also, don’t sacrifice your sleep for binge watching television or scrolling through social media. When you sleep your body works at repairing and restoring itself. The benefits of a short nap around noon are immense, so if you can find time for a 20 minute nap, you should definitely rest a bit.


Once a month or so, find a way to detox by keeping aside a day to have only raw foods, fruits, juices and warm water. It will help cleanse your system internally, and leave you looking radiant and healthy.

Mental Wellbeing:

Nourishing with Passions and Hobbies:

Everyone has a favourite activity that they love and can immerse themselves into, for hours. Whether it is photography, music, art or solving a 1,000 piece jigsaw puzzle – dedicate at least an hour or two a week. This rejuvenates you mentally, and has an impact on your health


Watching stressful, negative news on television, violent content or  anything that  leaves you anxious. Focus on evolving by reading a book or listening to an inspiring podcast. Your personal growth should always be priority.


From social media. Go off all social media platform for a week, or else restrict it to just 15 minute intervals twice a day. It will leave you calmer and help you stay focussed on the task at hand.


15 minutes of mindful breathing, while emptying your mind of thoughts can help you get grounded and feel refreshed. If you find meditating a challenge, simply go for a walk in nature where you let yourself simply be. Keep that time solely for nature, and not for calls and messages.

Emotional Wellbeing:

Nourishing conversations and friendships:

The people in your life contribute to your emotional wellness, so surround yourself with people who encourage you, support you and share your happiness when you succeed.


Discussing other people, past regrets and anxieties about the future. Stay in the present moment and feel grateful about all that you have instead. Keeping a journal where you write 5 Good Things about your day to remind you of your blessings.


People who create toxicity or stress in your life. Stress has a direct impact on the heart and the kidneys. If there are people who cause mental agony or unnecessary restlessness, drama or fears – simply disconnect from them. Your own health and wellbeing is important.

You owe yourself and your family the best version of you. This is only possible when you look after yourself fully, and put your health on priority. All you need to do is start today.

Author is a Nephrologist of Apollo Dialysis Clinics. Currently Apollo Dialysis Clinics operates 70+ clinics at 60+ locations in Delhi-NCR (Gurgaon), Telengana, Andhra Pradesh, Assam, Bihar, Karnataka and Tamil Nadu. The company has also recently launched Home Dialysis Services in Bangalore, Chennai, Hyderabad, Delhi, Guwahati.

Leave a Reply

Your email address will not be published.