According to clinical research, your risk increases if you have:
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High blood pressure (Hypertension)
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Diabetes
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Family history of kidney disease
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Smoker or frequent alcohol use
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Frequent use of NSAID painkillers (ibuprofen, naproxen)
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Obesity
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Heart disease
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Age over 60
How to Protect Your Kidneys (Evidence-Based Tips)
Here’s what science says will truly help protect kidney function:
1. Keep Your Blood Pressure Under Control
High blood pressure is the leading cause of kidney disease.
Aim for 120–130 / 80 mmHg.
2. Reduce Salt Intake
Too much sodium increases fluid retention and strains the kidneys.
Limit processed foods, canned items, and salty snacks.
3. Stay Hydrated (But Not Excessively)
2 liters of water per day is ideal for most adults unless advised otherwise by a doctor.
4. Avoid Overusing Pain Medications
Long-term use of NSAIDs (ibuprofen, naproxen) can damage kidney tissue.
Use only when necessary and not daily.
5. Maintain a Healthy Blood Sugar Level
Diabetes is the #1 cause of kidney failure.
Keep A1C in a healthy range through diet, exercise, and medication if needed.
6. Exercise Regularly
150 minutes of moderate activity weekly improves kidney blood flow and reduces inflammation.
7. Eat a Kidney-Friendly Diet
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More fruits and vegetables
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Lean protein (fish, eggs, chicken)
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Less processed meat
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Whole grains
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Limited sugary drinks
