New Delhi: Kidneys may be small, but they silently do some of the most important work in the body. These bean-shaped organs filter toxins, balance fluids, regulate blood pressure, support red blood cell production, and help maintain electrolyte levels. When their function starts to decline, it can trigger a chain reaction—swelling, high blood pressure, anaemia, bone problems, heart disease, and eventually chronic kidney disease (CKD). As noted in medical literature, CKD is a long-term, irreversible condition that develops gradually, making early awareness and care extremely important, especially for people with diabetes, hypertension, autoimmune issues, a family history of kidney disease, or earlier kidney damage.
Dr Puneet Dhawan, Founder & Director of Karma Ayurveda, shared pro tips to achieve this goal
Ayurvedic Perspective: Nourish Your Kidneys from Within
Ayurveda believes that kidneys do more than just filter waste—they help maintain balance, vitality, and the overall energy flow of the body. Food plays a powerful role in supporting this function, reducing inflammation, and helping the body naturally detoxify. A supportive, kidney-friendly diet may include:
- Natural gentle cleaners: leafy vegetables, cucumber, lettuce, fenugreek, spinach, amaranth, cauliflower, and green beans
- Strengthening root veggies: carrots, sweet potatoes, ginger, turmeric, beets, yams
- Healing fruits: apples, berries, citrus fruits, cherries, and, above all, pomegranate, recognised for its anti-inflammatory and cell-repairing benefits.
- Nuts, seeds, and herbs for building strength: Chia seeds, flaxseeds, walnuts, pecans, macadamia nuts, tulsi, mint, and oregano
- Hydrating beverages: coconut water, lemon water, green tea, cranberry juice, beetroot juice, and cucumber-based beverages.
These foods are not just nutritious—they gently support the body’s filtration system while keeping kidney health at the centre.
Foods to Limit and Lifestyle Habits That Help
Just as supportive foods help the kidneys, some choices can place unnecessary stress on them. Being mindful about what to avoid is equally important. Try to limit:
- Excess sodium: packaged foods, instant soups, processed snacks, and salty junk food
- Potassium-heavy foods (if kidney function is impaired): bananas, oranges, potatoes, coconut water—only under medical guidance
- High-phosphorus foods: processed meats, sodas, excessive dairy, aerated drinks
- Excess sugar: as it increases the risk of diabetes and hypertension, major causes of kidney disease
Alongside diet, gentle lifestyle habits can make a big difference:
- Spend time in early morning sunlight
- Practice deep breathing and meditation
- Spend time in nature and stay physically active
- Stay hydrated mindfully
These simple practices help reduce stress and support the body’s natural healing rhythm.
Conclusion
Caring for your kidneys isn’t just about preventing disease—it’s about protecting your long-term wellbeing. With thoughtful food choices, adequate hydration, and mindful daily habits, you can support kidney function and overall health. A little awareness today can help ensure your kidneys continue to keep you healthy, balanced, and energetic for years to come.
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