Millennials and Gen Z are at higher risk of kidney stones; experts suggest helpful lifestyle changes

Kidneys are important for removing toxins from our body, but they are often neglected which leads to chronic kidney failure.

Kidney disease has increased by 50 per cent in the last 20 years

A 2023 study published by National Library of Medicine showed that the death rate due to kidney disease has increased by 50 per cent in the last 20 years.

The study also suggests that patients who have suffered from kidney stones are especially among millennials and Gen Z, and one out of five adults has chronic kidney disease.

Experts suggest that adopting healthier habits, such as hydration and a balanced diet, can prevent kidney-related issues.

Foods for healthy kidney

Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals, low in potassium, and high in antioxidants.

Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and low in potassium, making them excellent choices for kidney health.

Fish: Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which have anti-inflammatory properties and can support kidney function.

Cauliflower: This versatile vegetable is low in potassium and a great substitute for higher-potassium foods like potatoes.

Garlic: Garlic contains compounds that may help reduce inflammation and lower cholesterol levels, benefiting kidney health.

Apples: Apples are a good source of fiber and antioxidants, and their low potassium content makes them a kidney-friendly fruit option.

Foods to avoid kidney diseases

Processed meats: Processed meats like bacon, sausage, and deli meats are high in sodium and phosphorus, which can strain the kidneys and contribute to kidney disease.

High-sodium foods: Excessive salt intake can increase blood pressure and put a strain on the kidneys. Avoid high-sodium foods like canned soups, packaged snacks, and processed foods.

Sugary drinks: Beverages high in sugar, such as soda, energy drinks, and sweetened fruit juices, can contribute to obesity, diabetes, and kidney damage. Opt for water, herbal tea, or unsweetened beverages instead.

Foods high in phosphorus: Foods rich in phosphorus, such as processed foods, carbonated drinks, and certain types of cheese, can be harmful to individuals with kidney disease. Limiting phosphorus intake is essential for kidney health.

High-potassium foods: People with kidney disease or reduced kidney function may need to limit their intake of high-potassium foods to prevent hyperkalemia. Examples include bananas, oranges, tomatoes, potatoes, and avocados.

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