Chronic kidney disease (CKD) affects one in ten people and a staggering one in two of those over 75. The good news is that you can cut your chances of developing it. Here's how. 

1. Keep your pee pale

stay hydrated kidneys 

Your urine should always be the colour of straw. This is achieved by drinking plenty of water throughout the day.

Drinking more water will in turn help keep your kidneys functioning properly.

Here's some advice on how to stay hydrated

 

 

2. Know your blood pressure—and treat it if it’s high

Having high blood pressure puts extra strain on your kidneys, so keep yours as low as possible.

Not had a check recently? Get blood pressure tested at your doctor’s surgery or invest in your own monitor, and take medication to lower it if necessary.

18 Ways to lower your blood pressure

 

 

3. Don’t smoke

Kidneys smoking  

They’re not just cancer-sticks; cigarettes can increase your risk of heart disease and make any mild kidney problems worse.

 

 

4. Stay slim

Making sure you remain a healthy weight will cut your blood pressure—and, by extension, your chances of developing CKD.

 

 

5. Go easy on the alcohol

go easy on alcohol

Stick to those recommended limits—three to four units for men, two to three for women—to keep hypertension and CKD at bay.

 

 

6. Avoid common painkillers

Long-term use and overuse of non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen can up your risk of kidney disease.

 

 

7. Take exercise

healthy kidney

Again, staying fit will help keep your blood pressure down and your kidneys healthy.

You should be looking at undertaking around 150 minutes a week of moderate exercise such as fast walking or cycling.

Here's how exercising could be key to slowing down ageing

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