The red bean-shaped kidneys are situated on either side of the vertebrae. They filter almost 200 quarts of blood per day to eliminate waste and fluid, making them essential components of the human excretory system. Furthermore, they generate hormones that help in the formation of red blood cells, manage pH levels, preserve bone health, and control blood pressure.

According to a recent study, kidney disease is becoming a bigger public health concern in India, where its prevalence among those aged 15 and above has risen from 11.2% (2011–2017) to 16.38% (2018–2023). Unfortunately, serious harm is frequently already done by the time symptoms show up. Since kidney illness is typically not identified until it is advanced, prevention is essential. Impaired kidneys can result in high blood pressure, fluid retention, exhaustion, and even potentially fatal problems since kidney health is closely linked to that of other essential organs, especially the heart and lungs.

To keep your kidneys functioning properly throughout time, you must take good care of them. In addition to eliminating toxins from the body, healthy kidneys help maintain fluid balance, control electrolytes, boost immunity, and generate hormones essential for general well-being.

Signs of Healthy Kidneys

Particularly for young professionals and college students, the rise of desk jobs, late-night screen time, processed foods, and sugary drinks has exacerbated lifestyle behaviour issues. Chronic kidney disease or even kidney failure may result from such patterns, which can progressively deteriorate kidney function.
Keep an eye out for these encouraging indicators to determine whether your kidneys are healthy:

1. 
   Regular effortless urination that is neither too frequent nor too infrequent
   2. Clear yellow urine that is neither cloudy nor bloody
   3. Stable blood pressure, as the kidneys are essential for controlling it
   4. Feeling fresh and energised — without constant fatigue
   5. No swelling in the hands or feet, indicating normal fluid levels
   6. No discomfort in the waist or lower back

High Five Habits that Keep your Kidneys healthy :

1. Fluids Maintain the Health of Your Kidneys: Recommendations state that you should consume enough water to generate two to three litres of urine daily. This reduces the chance of urinary tract infections and kidney stones. Additionally, studies indicate that drinking enough water after taking certain medications may lessen the risk of kidney damage from its side effects. The secret to preserving kidney health and general wellbeing is making informed beverage choices. Although water is the best option, plant-based milk, unsweetened juices, and other nutritious fluids can also help you stay hydrated.
2. Early Control of Heart Disease, Blood Pressure, and Diabetes: A lot of people with type 2 diabetes go years without receiving a diagnosis, which raises the risk of complications and delays treatment. This is made even more troubling by the fact that high blood pressure, which is frequently referred to as a "silent killer," doesn't develop symptoms until it is advanced. Chronically elevated blood sugar can harm the kidneys' filtering systems, resulting in diabetic nephropathy. The risk is further increased by heart disease and hypertension. To preserve kidney function, diabetes, blood pressure, and cardiovascular health must be managed with prompt medication, lifestyle modifications, and routine monitoring.
3. Reduce Alcohol Intake: Drinking too much alcohol increases the risk of kidney disease, and smokers are even more at risk. Overindulgence in alcohol makes the kidneys work harder, which eventually causes malfunction. Acute kidney injury can occasionally result from consuming significant amounts of alcohol quickly, which can also cause blood alcohol levels to rise dangerously. The kidneys do more than only filter blood; they also control the body's water balance. Dehydration caused by alcohol interferes with this function by interfering with the regular operation of cells and organs, including the kidneys. For these reasons, preserving kidney function requires moderate alcohol consumption, or even better, abstinence.
4. A nutritious diet to maintain healthy kidneys: Eating the proper meals is crucial, but so is knowing what not to eat. Consuming a lot of processed foods, sugar, and salt can put additional strain on your kidneys, elevate blood pressure, and increase your chance of developing diabetes. Processed meats like bacon, sausages, and deli cuts, canned soups, packaged snacks, fizzy drinks, and processed foods are frequently high in sodium, phosphorus, and additives that are bad for kidney health. Excessive use of sugary foods and drinks also raises the risk of obesity and diabetes, two conditions that are linked to kidney disease. In addition to dehydrating the body, too much caffeine from tea, coffee, or energy drinks may overload the kidneys. Particularly when paired with over-the-counter protein supplements taken without a doctor's prescription, extremely high-protein diets like the keto or Atkins may overwork the kidneys. Rather, concentrate on eating a well-balanced diet that includes fresh, unprocessed foods, modest amounts of protein, and little sugar or salt.
5. Take Painkillers Carefully: Although painkillers help reduce inflammation, heat, and pain, they can also damage kidneys if taken excessively or without supervision. Ibuprofen, naproxen, and diclofenac are examples of nonsteroidal anti-inflammatory medicines (NSAIDs) that can restrict renal blood channels, decrease blood flow, and hinder waste filtering. Long-term use raises the chance of developing chronic kidney disease (CKD), which is characterised by a progressive decline in kidney function. To make sure that over-the-counter painkillers are the safest choice for your condition, always get your doctor's approval before using them. Consider non-pharmacological methods for chronic pain, such physical therapy, exercise, or relaxation techniques, to lessen your need on medicine.