Our kidneys operate behind the scenes, removing toxins and keeping the body's fluids in balance. These bean-shaped organs that sit at the back of the belly are critical- like the heart, liver or lungs. Although we are blessed to have two of them- so one can cover if the other is damaged- kidneys are very vulnerable to damage if we don't take care of our overall health. The good news is that small lifestyle changes can make a big difference in keeping them safe.

In a conversation with Jagran English, Dr. Pankaj Panwar, Principal Consultant - Uro-Oncology and Robotic Surgery, Max Super Speciality Hospital, Saket explained how your daily practices are putting your kidneys at risk.

Inadequate Hydration

One of the most frequent ways individuals unknowingly strain their kidneys is through insufficient water consumption. Hydration is essential to kidney function as it serves to remove waste products from the blood. Adults need two to three litres of water per day to ensure optimal kidney function. The inclusion of citrus fruits like lemons, limes, or oranges in your diet may be helpful.

Excessive Salt And Sugar Intake

Another key factor that influences kidney health is excessive salt and sugar intake. A diet rich in sodium raises blood pressure which puts pressure on the small blood vessels within the kidneys. Likewise, excessive sugar consumption over the long term can result in diabetes, one of the biggest contributors to kidney disease.

Painkillers

Painkillers like nonsteroidal anti-inflammatory drugs (NSAIDs) including ibuprofen and naproxen can also adversely affect kidney function. These drugs alter the flow of blood in the kidneys and can lead to long-term damage if taken regularly or without a doctor's knowledge. Though they alleviate pain and inflammation, it is always best to take them with caution and look for alternatives wherever possible.

Smoking And Alcohol Use

Habits of smoking and heavy alcohol use also strain kidney function. Smoking impairs our circulation which limits blood supply to the kidneys and decreases their functionality over time. Alcohol in large quantities damages the kidneys directly or affects kidney function indirectly by destroying the liver.

Lack Of Physical Exercises

Physical exercise also has a crucial role to play in the functioning of kidneys. Weight control, blood pressure reduction and improved heart health which indirectly aid the functioning of kidneys are achieved through regular physical exercise. Walking, yoga or gym training are some easy activities that help in maintaining kidney health. Nutrition also plays a similar role.

Excess Animal Protein

Excessive consumption of animal protein places an additional burden on the kidneys in the long term while a diet that is high in fruits and vegetables and low in animal protein supplies the body with necessary antioxidants that protect kidney function.

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