Risk Factors Can Influence The Risk of Developing Chronic kidney disease

Genetics are NOT the only risk factor for Chronic Kidney Disease.
Chronic Kidney Disease is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Chronic Kidney Disease.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Maintain a healthy and balanced diet by fulfilling your daily nutritional requirements.
2. Reduce salt intake by using minimal salt when cooking. You should also avoid consuming foods that have high salt content, such as salted fish, salted egg, anchovies, chips, etc.
3. Eat plenty of fruits and vegetables daily for the absorption of a vast variety of minerals and vitamins.
4. Consume moderate amounts of fish, meat, poultry, eggs, and legumes.
5. Avoid consuming sugary beverages & sweet foods
6. if possible, opt for low-sugar selections.
7. Drink 6 - 8 glasses of water per day.
8. Consume adequate amounts of dairy products.

Lifestyle Recommendations:

1. Be sure to regularly get a full body medical checkup, as kidney function typically decreases with age.
2. High blood pressure can lead to kidney damage. Discuss with your physician on how to control high blood pressure.
3. Diabetic patients can have increased risk of kidney damage. Discuss with a physician to control glucose level.

Exercise Recommendations:

1. Maintain a healthy BMI.
2. Individuals aged 18 - 64 years old are recommended to have at least 150 minutes of moderate-intensity activities per week. For example, brisk walking, dancing, biking, gardening, etc. Otherwise, aerobic exercises of vigorous intensity can be done for 75 minutes per week. For example, fast swimming, running, climbing up a hill, basketball, etc.
3. Individuals aged 65 years old and above can opt for exercises to improve flexibility, strength, and balance.

Result Explanation Recommendations:

1. Avoid taking a nap in the middle of the day.
2. Avoid unhealthy lifestyles and behaviours, including external eating (eating by external stimuli, such as the presence of food or its smell) and bedtime eating.
3. Create a sleep conducive environment by sleeping in a quiet, dark and cool ambience
4. you are recommended to use ear plugs or eye mask if necessary.
5. Develop a pre-sleep routine by having relaxing activities and avoiding stress related work.
6. Establish a consistent sleep schedule to have a set biological clock.