Once the risk factors associated with kidney disease are understood, it is easy to chart a course of action that can help reduce the risk of this health condition. One out of every three persons in the country is at risk of developing kidney disease.

Typical risk factors include being above 60 years of age, having diabetes and high blood pressure, and a family history of kidney disease.

If one is suffering from diabetes or hypertension, consulting a doctor is imperative along with screening for signs of kidney disease. Maintaining a lifestyle that keeps hypertension and diabetes in check is the primary goal for prevention of kidney diseases.

Some tips for preventing kidney disease include:

• Healthy diet – Eat a healthy and balanced diet. The diet should be low in saturated fats, trans fats, sodium, and dietary cholesterol. It should be high in unsaturated fats like oily fish, avocados, nuts, seeds, and dietary fiber, including green vegetables and whole grains. It is advised to have five servings of vegetables and fruits in a day. Reduce food portions gradually and aim for a three-quarter fill of the stomach instead of a full stomach. Avoid sugary drinks and sodas.
• Avoid alcohol – Alcohol increases blood pressure and cholesterol levels that can cause chronic kidney disease. Therefore, avoiding alcohol or consuming only a little is an important step toward a healthy lifestyle.
• Avoid smoking – Smoking damages the lungs and can cause heart disease. Related diseases put undue pressure on the kidneys. Therefore, if one does not smoke, they should not start, and one who does should quit as soon as possible.
• Maintain a healthy body weight – Maintaining a healthy body weight and avoiding unhealthy weight fluctuations can be helpful in avoiding kidney disease.
• Get proper sleep – Getting up every day at the same time, including on weekend or during vacations is extremely helpful. One must try to get at least seven hours of sleep daily. This ensures relaxation to both mind and body, helping in maintaining blood pressure.
• Exercise regularly – Moderate exercises like walking, cycling, and swimming are enjoyable and will be easy to start and sustain. This can help in maintaining body weight as well as keeping the body healthy.
• Reducing or eliminating stress – One must find and do relaxing activities like reading, walking, yoga, and meditation.
• Regular medical check-ups – Getting regular medical check-up is a must, especially for those over 60 years of age. Regular check-ups can detect renal and urinary tract related ailments like urinary tract infection (UTI). One must treat any such condition and infection completely.
• Using pain medications correctly – Non-steroidal anti-inflammatory drugs (NSAIDs) and analgesics can cause damage to the kidneys if consumed incorrectly. Taking high doses for short periods can also impair kidney function.
• Prevent kidney stones – The recommendations for preventing kidney stones are similar to those for preventing other kidney diseases. Preventing kidney stone will involve being hydrated as much as possible. These recommendations include drinking plenty of water and other fluids. Staying hydrated at all times ensures that the urine is suitably diluted thus preventing the formation of crystals that eventually become stones. This practice helps in excreting waste chemicals from the body. Eating fruits and vegetable as this reduces the probability of stones forming as the urine becomes less acidic.

Maintaining body weight and avoiding being overweight to reduce the chances of kidney stones. Lastly, reducing salt and fat intake. Excess salt in the diet increases urinary calcium, potassium, and citrate, upsetting the pH balance of the urine.