Winter diet for healthy kidneys: What to eat and avoid

As the winter season sets in, maintaining a

kidney-friendly diet

is important for overall health and well-being. A balanced diet rich in fresh fruits, vegetables, whole grains, and lean proteins supports kidney function while reducing strain. It’s essential to limit salt intake to less than 2,300 milligrams per day and ensure added sugars make up less than 10% of daily calories.
Herein, maintaining a healthy diet becomes essential, especially for the well-being of vital organs like the liver, heart, and kidneys. It is important to stay hydrated during the colder months, even if you are not thirsty. If you are not willing to drink normal water, try to include clear soups or herbal teas to maintain the necessary hydration levels of the body, ensure that the kidneys function properly, and filter waste effectively.
According to Dr. Saurabh Pokriyal, Chief Medical Director, VitusCare, “The onset of winter is followed by several health issues. The reason is tempting food, no portion control, and staying lazy with minimum or no physical activity. We may not realize the harmful consequences of unhealthy habits in the short term. Still, it often leads to high blood pressure, poor hydration levels, and low physical activity during the winter season, leading to low sweating leading to salt buildups, which often increase the chances of developing kidney stones.

Hydrate more

According to Dr. Geetanjali Gupta, Director of Technical Operations and Quality Assurance at Redcliffe Labs, “Staying hydrated is equally important, as water helps flush out toxins and prevents kidney stones. Aim for 8-10 glasses of water daily, but adjust based on age, activity level, and climate. Avoiding processed foods, which are often high in salt and sugar, is key to protecting kidney health during this season. Listening to your body and staying alert to signs of dehydration, such as fatigue or headaches, can help you stay on track for optimal kidney health this winter.

Include seasonal foods

Apart from that, try changing your diet during the winter and incorporating a healthy, balanced diet. Try including foods like seasonal leafy greens, berries, apples, and whole grains since they provide necessary vitamins and antioxidants to protect against oxidative stress.

Cut back on salt and sugar

Moreover, winter is the time of year when we tend to indulge in comfort foods, most of which are high in salt and sugar. It can negatively impact the kidneys. Therefore, have a balanced

winter diet

rich in fiber and healthy fats to support kidney function. It also helps regulate blood pressure and blood sugar levels, both vital for long-term kidney health. Limiting high-sodium foods, processed snacks, and excessive amounts of animal proteins is equally important, as these can overburden the kidneys.

Workout everyday

You can safeguard your kidneys and overall health during the colder season by making mindful food choices. It is not only about diet; you should be mindful of your physical activity, too. It is important that you stay active and spend at least 30 minutes a day on any sort of exercise to maintain healthy bodily functions.