10 ways to protect your organs and lower your risk of ever needing a transplant

Health benefits of drinking water: Water helps your kidneys flush out toxins and keeps everything from your digestion to your skin in good shape. Being dehydrated can quietly strain your kidneys and mess with your blood pressure (Image: Pexels)

Healthy organs are important for your well-being. The Organ Transplant Day is  a timely reminder to protect your organs through healthy food, regular exercise, proper sleep, stress control, and avoiding habits that can cause lasting damage.

Many chronic illnesses that can harm your heart, kidneys, liver, or lungs are often preventable if you make right lifestyle choices and follow good eating habits, says Dr Ajith Kumar A. K., Lead Consultant, Critical Care, Aster Whitefield Hospital, Bengaluru. “A good, healthy lifestyle is your first line of defence,” he says.

According to Dr Kumar, your diet plays a huge role in keeping your organs in good shape. “You should include fresh fruits, vegetables, whole grains, beans and legumes, low-fat animal or vegetarian proteins like fish or chicken, and healthy fats such as olive oil and nuts in your everyday diet. These foods provide antioxidants, fibre, and several nutrients that help repair cellular damage and ensure the proper functioning of organ systems in the body,” he says.

Also read | Everything you need to know about life after donating a kidney or liver

Here are 10 simple ways, suggested by Dr Kumar, to keep your organs healthy:

Eat wisely: Say no to processed snacks, fizzy drinks, and foods heavy in trans fats. They’re fast tickets to obesity, fatty liver, and heart disease. Cut down on sugar and salt too. Remember, it’s better to eat to live than live to eat.

Stay hydrated: Water helps your kidneys flush out toxins and keeps everything from your digestion to your skin in good shape. Being dehydrated can quietly strain your kidneys and mess with your blood pressure.

Move your body: A brisk walk, some yoga, or a bit of dancing in the living room does wonders. It strengthens your heart, lungs, and metabolism, while keeping inflammation and cholesterol down. But if you’ve been sedentary for a while, get a check-up before starting anything strenuous.

Say no to smoking and limit alcohol: These are not negotiable. Smoking wrecks your lungs, heart, and blood vessels, while alcohol, especially in excess, can ruin your liver and pancreas.

Keep blood pressure and sugar in check: High BP damages the arteries, and uncontrolled diabetes can harm almost every organ. Don’t skip doctor visits and take your medicines as prescribed.

Also read | From surgery to strength, why fitness matters after an organ transplant

Maintain a healthy weight: Extra kilos make your heart work harder, push your BP up, and make diabetes control harder. Combine healthy eating, regular activity, meditation, and yoga to keep things balanced.

Stay up to date with vaccines: Hepatitis B, flu, these are more than seasonal annoyances. They can damage vital organs, so prevention is far easier than treatment.

Use medicines safely: Overusing painkillers or antibiotics can damage your kidneys and liver. Be cautious with herbal remedies too, unless you know exactly what’s in them.

Avoid infections: Wash your hands often, cook food well, and practise safer sex. Some infections can silently harm your organs for years before symptoms appear.

Get regular check-ups: Timely diagnosis helps in better treatment. Regular blood tests for liver and kidney function, plus cholesterol, can catch problems early, when they’re still reversible.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis