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World Kidney Day 2025: Stress Could Be Ruining Your Kidneys! Here's How To Protect Them (Image Credits: iStock)
Stress is an inevitable part of modern life. Whether it’s work pressure, financial concerns, or personal struggles, stress affects everyone. While most people know that stress can harm the heart, digestive system, and brain, few realise its impact on kidney health. According to Dr Gorav Gupta, Senior Psychiatrist and CEO at Tulasi Healthcare, New Delhi, chronic stress can lead to kidney problems by raising blood pressure, triggering inflammation, and disrupting hormonal balance. Over time, this may result in kidney disease or worsen existing conditions.
How Does Stress Damage the Kidneys?
Dr Gorav Gupta explains when you experience stress, your body releases hormones like cortisol and adrenaline to prepare for a "fight or flight" response. While this reaction is helpful in emergencies, prolonged stress keeps these hormones at elevated levels, which can have negative consequences.- Increased Blood Pressure: Cortisol causes a spike in blood pressure and blood sugar levels, both of which are key risk factors for kidney disease.
- Inflammation: Chronic stress weakens the immune system and promotes inflammation, increasing the likelihood of kidney infections and other issues.
- Unhealthy Habits: Stress often leads to poor lifestyle choices like unhealthy eating, lack of exercise, and inadequate hydration—all of which can harm kidney function.
- Link to Other Diseases: Stress is closely connected to conditions like high blood pressure and diabetes, two of the leading causes of kidney failure.
Warning Signs of Kidney Stress
Dr Shyam Varma, Consultant, Urologist and Renal Transplant surgeon, Kokilaben Dhirubhai Amabni Hospital, Mumbai shares early warning signs can be observed to take preventive action. Look out for:
- Fatigue and lack of concentration.
- Swelling of the ankles, feet, or hands.
- Frequent urination, particularly at night.
- Blood in urine or foamy urine.
- High blood pressure and recurring headaches.
How to Keep Your Kidneys Safe from Stress
The good news? Dr Gorav Gupta shares simple steps to reduce stress and protect your kidneys.1. Manage Stress with Relaxation Techniques
Practising stress-relief techniques can lower cortisol levels and help maintain kidney health. You may try:- Meditation or mindfulness exercises
- Deep breathing techniques
- Yoga and stretching exercises
- These activities help regulate blood pressure and reduce inflammation, offering long-term benefits for kidney function.
2. Eat a Kidney-Friendly Diet
Your diet plays a crucial role in protecting your kidneys from stress-related damage. You need to avoid:- High-salt foods (which increase blood pressure)
- Processed foods and sugary drinks
- Instead, focus on fresh fruits, vegetables, whole grains, and lean proteins. Dr Gupta also suggests adding antioxidant-rich foods like berries, nuts, and leafy greens to your diet to shield your kidneys from stress-induced harm.
3. Stay Hydrated
Dehydration increases the risk of kidney stones and infections, especially during times of stress. Aim for at least 8-10 glasses of water daily. Proper hydration helps flush toxins from the kidneys and keeps them functioning optimally.4. Exercise Regularly
Physical activity is one of the best ways to manage stress while improving kidney health. Regular exercise:- Regulates blood pressure
- Reduces inflammation
- Enhances overall health
- Even simple activities like walking, swimming, or cycling can be beneficial.
5. Prioritise Sleep
Lack of sleep can elevate stress hormones and negatively impact kidney function. Aim for 7-9 hours of quality sleep per night to allow your body to rest and recover.6. Cut Back on Smoking And Alcohol
Smoking and excessive alcohol consumption worsen stress and increase the risk of kidney disease. Cutting down or quitting these habits can significantly improve kidney function and overall health.Chronic stress can silently damage your kidneys by increasing blood pressure, promoting inflammation, and encouraging unhealthy lifestyle habits.
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