By Adenike Lawal

As chronic diseases, particularly chronic kidney disease (CKD), continue to escalate worldwide, health experts are emphasizing the importance of proactive lifestyle changes. At a recent webinar hosted by SYNLAB Nigeria, experts shared insights on how incorporating healthy habits—particularly physical activity—can significantly enhance kidney health and reduce the risk of chronic diseases.

During the webinar, the focus was on prevention, with the speakers highlighting practical steps individuals can take to protect their kidneys and overall health. Dr. Damian Avar, a leading health expert, discussed the critical role of diet, hydration, and physical activity in maintaining kidney function.

Dr. Avar warned against the consumption of processed meats, high-sodium foods, fast food, and sugary drinks, which can place undue stress on the kidneys. These foods are often high in additives and unhealthy fats that can accelerate kidney damage, especially in individuals already at risk of CKD.

On hydration, Dr. Avar emphasized the importance of drinking enough water daily to support kidney function. He advised that men should aim for three to four liters of water per day, while women should consume two to three liters, adjusting for age, health conditions, and activity levels. Proper hydration helps the kidneys filter waste effectively and maintain the body’s fluid balance.

However, beyond diet and hydration, Dr. Avar underscored the importance of regular physical activity. He recommended at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, or 75 minutes of vigorous exercise, such as running or strength training, each week. “Exercise not only enhances kidney function but also improves overall health and helps manage weight, a key factor in preventing kidney disease,” Dr. Avar explained. He also noted that exercise contributes to better cardiovascular health, which is closely linked to kidney function.

The expert also discussed the negative effects of prolonged use of non-steroidal anti-inflammatory drugs (NSAIDs), which can damage the kidneys. He advised people to avoid overusing these medications, particularly for minor ailments, as they can worsen kidney problems over time.

Dr. Remi Adelaja, a Consultant Physician and Nephrologist, further elaborated on the global burden of kidney disease, which affects over 850 million people worldwide. He noted that CKD is especially prevalent in developing nations like Nigeria, where limited healthcare access and socio-economic challenges contribute to the progression of the disease. “In Nigeria, many people are unaware of their kidney health status until complications become severe,” Dr. Adelaja explained. He emphasized the importance of early detection and regular health check-ups to prevent CKD from advancing.

Dr. Adelaja also recommended lifestyle changes to slow the progression of CKD, including smoking cessation, blood pressure management, and a balanced, low-protein diet. Since high blood pressure and diabetes are significant risk factors for CKD, he urged people to prioritize health screenings and address underlying conditions promptly.

Managing stress was another key point in the discussion, as both Dr. Avar and Dr. Adelaja stressed the link between stress and kidney health. They recommended stress-relieving practices like yoga, meditation, and deep breathing exercises. Additionally, they highlighted the importance of getting six to eight hours of sleep each night, which helps the body recover and supports kidney function.