World Kidney Day is celebrated every year on March 13 to raise awareness kidney-The related diseases, infections and preventive measures. Your kidneys work tirelessly, filtering toxins and keeping your body balanced. It helps to balance the internal state or inner harmony because the biological function embodies processes of renewal, balance and deep inner well-being.
However, unhealthy habits can gradually weaken them, increasing the risk of kidney disease. With millions affected worldwide, kidney problems become alarming due to the increase in cases of diabetes, hypertension, transformed and packaged food consumption. (Read also: World Kidney Day 2025: The doctor shares the symptoms of a chronic kidney disease to monitor, risk factors, prevention advice ))
Dr. Mickey Mehta, holistic health coach, shared with ht lifestyle a little simple lifestyle changes To protect your kidneys and reduce the risk of illness up to 50%.
1. Friendly nutrition of the kidneys
What you eat has a direct impact on your physiology and kidney health. Nutritions focused on whole plant -based foods provides essential nutrients without overloading your kidneys. Limit transformed and packaged foods rich in excess salt, rich in trans fats and refined sugars, and artificial additives can prevent unnecessary tension.
Include food for kidneys such as bottled squash, bitter gourd, grenades, coriander, green leafy vegetables, bananas and sweet potatoes that are available around the year and loaded with vitamins, rich in fiber and minerals and are rich in antioxidants. They help clean the organs naturally.
The consumption of natural, fresh and seasonal foods that nourish the body without harmful toxins is ideal for a happy kidney. Moderator protein The contribution, in particular from animal sources that are difficult to digest and heavier on the stomach, is also important to avoid overload of the kidneys.
2. Hydration is the key
The water plays a key role in cleaning the kidneys, but the way you hydrate. Instead of drinking excessive quantities at the same time, sip hot water consistently throughout the day. Plant drinks like water from coriander seeds, jeera water, gokshura tea and vegetable juices provide additional kidney support. Avoid carbonated drinks, drinks rich in caffeine and sugary drinks, which can contribute to stress and kidney disturbances.
Certain natural cooling liquids such as pudina cucumber water, coconut water, paani nimbu and hot lemon water help maintain naturally electrolytic balance which are extremely friendly.
3. Naturally maintain blood sugar levels and blood pressure
High blood sugar can damage the kidneys over time, which goes unnoticed at the start. Unchecked diabetes and hypertension are main causes of kidney disease. It is important to avoid hidden sugars in processed foods and reduce salt consumption to maintain optimal renal operating levels. The incorporation of herbs and spices like Amla, Pudina, Laung, Neem and Fenugreek can help regulate blood sugar by preparing various concoctions and Kadhas.
Regular physical activity such as yoga, fast walking or swimming improves insulin sensitivity and improves traffic. Practicing meditation, walking on the grass, seated near a river or a similar pond and deep breathing helps reduce the blood pressure peaks induced by stress offering additional renal protection.
4. Healthy weight management
Being on the obese always increases the risk of various lifestyle diseases such as high blood pressure, diabetes, hormonal imbalances and kidney disease. Various studies and research argue that excess body weight can fight against the kidneys and cause kidney damage over time.
It is very crucial to eat a balanced meal which includes vegetables with green leaves, fruits, nuts and seeds, herbs and spices. All this will help clean the body and remove toxins. The integration of regular exercise, such as walking, swimming or cycling, can help control your weight.
5. Quality sleep
Adequate or sound sleep is the most important for the repair and function of the kidneys. Alignment with the natural circadian rhythm of the body, sleep early and get up with the sun improves kidney efficiency. In addition, when sleep is insufficient, the body’s ability to repair and maintain kidney function can be altered. It also helps reduce inflammation in the body, as chronic inflammation could contribute to the development of a kidney disease.
As sleep affects the release of hormones essential to renal function, during our deep sleep, the body regulates hormone levels such as cortisol, which helps manage stress and inflammation.
This breaks harmony in hormones, disturbing the body regulation process, which can negatively affect kidney health. It is crucial to reduce exposure to the screen at the end of the evening affecting brain cells and mood models, avoid caffeine before bedtime or 7 hours before bedtime and eating light dinners around sunset, which will contribute to better sleep and reduce kidney stress.
Note to readers: This article is for information purposes only and not a substitute for professional medical advice. Always find your doctor’s opinion with questions about a medical condition.