Start your day right: Doctors reveal morning habits to keep kidneys in best shape
Making lifestyle changes is not always easy, as it involves things that can get in the way, including healthy foods, finding the time and energy to cook from scratch, and physical activities. But even making small changes can make a difference to your kidney health.

Chronic kidney disease is a major non-communicable health issue in India. Kidney health problems can lead to disability and premature death. However, early detection is a key strategy to prevent kidney disease.
Making lifestyle changes is not always easy, as it involves things that can get in the way, including healthy foods, finding the time and energy to cook from scratch, and physical activities. But even making small changes can make a difference to your kidney health.
Your kidneys are crucial in filtering toxins, maintaining fluid balance, and supporting overall health. Incorporating certain habits into your morning routine can help keep them functioning at their best. ¡°Making these simple changes to your morning routine can go a long way in protecting your kidneys and supporting long-term health. Consistency is key, and your kidneys will benefit from the effort over time,¡± says Dr. Srikanth Gundlapalli, Senior Consultant Nephrologist, Asian Institute of Nephrology and Urology, Hyderabad.
Here¡¯s how you can start your day with kidney-friendly practices:
- Start with Hydration: Kickstart your day with a glass of water to aid kidney function and remove toxins. Staying hydrated helps prevent kidney stones and enhances filtration. Warm water with a squeeze of lemon can offer added detox benefits.
- Choose a Balanced Breakfast: If breakfast is part of your routine, keep salt and sugar levels in check. Avoid processed foods or overly sweet options. Instead, go for fresh fruits, whole grains, and potassium-rich choices like bananas to support kidney health.
- Incorporate Gentle Exercise: Light morning exercises like walking, yoga, or stretching improve circulation, lower stress, and benefit kidney function. Regular physical activity also helps manage blood pressure and blood sugar, two factors essential for kidney well-being.
- Avoid Frequent Use of Painkillers: Some people start their mornings with over-the-counter painkillers like ibuprofen or naproxen for minor discomfort. These medications, when taken regularly, can harm your kidneys. Use them sparingly and explore safer alternatives with your doctor¡¯s guidance.
- Keep Track of Your Health: For those at higher risk of kidney disease due to diabetes, hypertension, or genetics, taking a moment to monitor your blood sugar and pressure levels in the morning can be a valuable preventive measure.
Morning habits for optimal kidney health: A scientific perspective
Maintaining kidney health requires a comprehensive morning routine that addresses hydration, nutrition, and metabolic balance. Dr. B. Vijay Kiran, Senior Consultant Nephrologist, Asian Institute of Nephrology and Urology Siliguri, explains evidence-based morning habits to support kidney function and prevent potential renal complications.
1. Hydration Strategy:
Water intake is crucial for kidney health. Upon waking, consuming two glasses of water helps counteract overnight dehydration. Proper hydration supports critical kidney functions:
- Flushing out toxins
- Preventing kidney stone formation
- Reducing urinary tract infection risk
- Maintaining optimal blood vessel function
2. Nutritional Considerations: Breakfast Composition
Careful meal selection is essential for kidney protection:
- Avoid high-sugar and refined carbohydrate foods.
- Choose nutrient-rich options with:
- Fresh fruits
- Whole grains
- Healthy fats
- Low glycaemic index foods
3. Additional Protective Practices: "Morning Lifestyle Interventions"
- 'Exercise': Incorporate light morning physical activity to enhance blood circulation.
- 'Stress Management': Practice deep breathing or meditation to regulate blood pressure.
- 'Dietary Moderation': Limit caffeine and sodium intake
4. Medication and Kidney Protection: "Pharmacological Considerations"
- Avoid taking NSAIDs like diclofenac on an empty stomach.
- Consult healthcare providers about medication interactions with kidney function.
5. Monitoring Indicators: "Hydration Assessment"
- Aim for pale straw-coloured urine.
- Target 6-8 glasses of fluid daily
Individuals can proactively support their kidney health and overall metabolic well-being by implementing these scientifically supported morning habits.
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