Preserving good kidney health will require an approach rooted in appropriate dietary choices and good lifestyle decisions. This article examines three lifestyle factors that may harm kidney health and proposes healthier strategies to reduce the risk.

First is eating out frequently. Eating outside the home has become a way of life for many people in today’s fast-paced world. Fast food and restaurant meals are often loaded with salt and salty ingredients, unhealthy fats, and hidden sugars - all of which are risk factors for kidney disease. Excessive salt consumption could lead to high blood pressure which is a major risk factor for kidney disease. Sugar and sugary beverages contribute to diabetes, while unhealthy fats contribute to increased cardiovascular risk and negative impacts on kidney health. 

To mitigate the above-mentioned issues, the first consideration is to eat out less frequently.

Eating out may be categorized into three - moderate frequency (1-2 times a week), high frequency (3 – 4 times a week) and daily. High frequency or daily eating out may be associated with poorer eating habits and increased intake of unhealthy foods which negatively impacts overall health and potentially, kidney function. Limiting eating out to a moderate frequency of 1-2 times a week is beneficial for overall health.

However, for people who may be unable to avoid eating out frequently or daily, some practical strategies are recommended to help you to avoid sacrificing your health when eating out. These include choosing restaurants with healthy options (if available), opting for grilled, baked, or steamed dishes, selecting smaller portions and asking for modifications (low salt, no added sugars  and condiments etc) when you eat out. Avoiding sugar sweetened beverages (soft drinks, juice drinks etc) and choosing water for hydration when eating out is also a highly recommended strategy for safeguarding health.

The second lifestyle factor to consider is sedentary behaviour or not being physically active. Physical inactivity may negatively impact kidney health in an indirect way. Diabetes and high blood pressure, the two main risk factors for kidney disease, can both come about because of a sedentary lifestyle. A sedentary lifestyle can also lead to overweight and obesity which are also risk factors for diabetes and hypertension, and consequently kidney disease. Including regular exercise in daily routines is beneficial to help maintain overall health and kidney health.

The World Health Organisation (WHO) recommends that for adults aged 18 -64 years, including 150 minutes of moderate-to-intense activity, such as swimming, cycling, or brisk walking throughout the week is beneficial for optimum health. Exercises that focus on building muscle and enhancing general metabolic health are also beneficial. Taking simple steps like walking short distances during breaks or using the stairs instead of the elevator, can have a significant impact.

Lastly, unaddressed chronic stress is often an overlooked lifestyle factor in the development of kidney disease. When a person is under long-term stress, kidney function can be negatively impacted through raised blood pressures and high blood sugar levels. Furthermore, the release of stress hormones like adrenalin and cortisol during prolonged stress constrict blood vessels and consequently reduce blood flow to the kidneys. Chronic stress may also contribute to unsafe habits such as smoking, excessive alcohol intake and poor eating habits, all of which negatively impact kidney health. In light of this, recognizing and taking steps to manage or reduce stress is an effective self-care strategy for kidney disease prevention.

Taking breaks from work, getting enough sleep and living a balanced life that includes hobbies and interests as well as, having regular medical checks to monitor and control medical conditions (particularly hypertension and/or diabetes) are helpful strategies to safeguard health. When stress becomes overwhelming, seeking guidance from your healthcare provider and reaching out to family and friends for support can provide valuable coping strategies and help maintain overall well-being.

In conclusion, taking care of your kidneys involves making smart lifestyle choices. What we eat matters, so cutting down on eating out can benefit kidney function. Additionally, staying physically active counters sedentary behaviour, promoting overall health and well-being. Lastly, addressing chronic stress, which is often underestimated, can significantly mitigate the risk of kidney disease. Even small lifestyle changes can make a big difference in keeping our kidneys healthy.

The Writer, Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.