When Arun went to the doctor for his routine check-up, he was quite amused to know that his blood pressure was found higher than normal and he was diagnosed with hypertension. He recognized its high risk factors could lead to cardiovascular diseases and kidney failures, and therefore immediately decided to buy an individual health insurance plan for himself because he knew it can ruin his finances.

High blood pressure or Hypertension is ranked as third most risk factor for attributable diseases in India. Research also shows that overall prevalence of hypertension in the country to be around 30%, with more than 320 lakh people being affected. Although you cannot control contracting the disease amid sedentary lifestyle and work pressure, you can always look to stay protected against hefty medical emergencies that could empty all your savings.

Hypertension Can Prove Fatal

Hypertension can arise due to several reasons and stress tops the list. Modern lifestyle and events from your personal or professional life can give rise to stress which leads to high blood pressure. It can cause many severe health conditions like heart attack, brain haemorrhage, kidney problems, etc. Even a slightly high blood pressure can lead to a stroke.

The rising inflation in medical sector makes it really hard to take care of hefty medical bills for treatment of such diseases. People are also willing to switch to private hospitals in order to get quality treatment but incur very high expenses for doctor’s fees, medicines, diagnostic tests, and hospitalization charges etc.

A health insurance policy has become a necessity in today’s times. It protects the policyholder against the skyrocketing medical costs he/she may incur during a medical emergency. A standard health plan covers a range of expenses, including hospital’s room rent, doctor’s consultation fees, costs for medicines and diagnostic tests, etc. But, do you think having only regular health insurance is enough?

Sedentary lifestyle and increasing complexities in our living standards have made us more prone to serious illnesses and diseases. In India, more than 5 lakhs people are diagnosed with cancer every year and approximately 24 lakhs people suffer from cardiovascular diseases. The treatment of such diseases is usually very expensive, and a normal health insurance plan may not cover it by default.

It means that in case you contract a critical illness, your regular health insurance policy may fail to cover you adequately and you might end up losing all your life-savings. That is why, you must procure a separate critical illness insurance policy or attach a critical illness rider to your regular health insurance plan.

It will keep you financially protected against some life-threatening diseases such as cancer, heart attack, stroke, kidney failure, and paralysis.

Below are the five vital reasons to include critical illness rider in your health insurance plan:

1. Coverage against several chronic ailments

As mentioned above, the critical illness rider will provide you financial protection against several chronic ailments which generally include cancer, heart attack, stroke, kidney failure, organ transplant, liver diseases, and paralysis, among many others.

Though the number of ailments which is covered by the policy varies from insurer to insurer, usually a critical illness insurance rider helps covering all major life-threatening diseases.

2. Fixed sum assured upon diagnosis

Critical illness insurance plans are fixed benefit plans. It means that by attaching a critical illness rider to your regular health plan, you will become eligible to receive a fixed amount of money in case you get diagnosed with any critical ailment mentioned in the policy document. This sum assured will be paid to you irrespective of the actual amount you incur for your treatment.

Also, this sum assured will be paid directly to you which means that you can use it in whatever way you need. For example, you can use it to pay for the treatment costs, medicines, diagnostic tests, and also for paying your EMIs and meeting daily living expenses of yourself and your family members when you’re not able to earn a livelihood.

3. Tackle the huge medical expenses

As mentioned above, critical illnesses such as cancer, heart attack, and kidney failure are usually very expensive to treat and care for. For example, average cost of treatment for cancer is estimated at ₹ 10 lakhs, whereas certain lung diseases can take up to ₹ 20 lakhs for treatment.

In the absence of a critical illness cover, tackling such huge medical expenses can become next to impossible for a common person. Also, the critical illness insurance will ensure that you get the best possible treatment for covered diseases at the best healthcare facility around the world.

Critical illnesses are termed critical because they can significantly impact your lifestyle, impair your earning ability, and in the worst case, prove fatal. Factors that make critical illnesses even more dangerous are their potential to wipe out your entire savings, slide you and your family into a debt trap, and derail your life goals.

India is fast witnessing a rise in the number of critical ailments, the treatment of which is pushing many into poverty. Here are some of the major critical ailments and an approximate cost of their treatment in India.

Cancer

Slowly becoming a mass killer in India, the Indian Council of Medical Research (ICMR) estimates more than 17.3 lakh cases of cancer in India with more than 8.8 lakh deaths by 2020. A disease involving abnormal growth of cells, treatment of cancer is emotionally and financially challenging. In case the family’s principal breadwinner is diagnosed with the disease, the suffering is endless.

There are several types of cancer such as blood cancer, lung cancer, liver cancer, colon cancer, prostate cancer, etc. Treatment costs involve doctor visits, chemotherapy, medicine expenses and pre- and post-hospitalization expenses. A single drug can cost ₹75,000 to ₹1 lakh and a single chemotherapy cycle can cost anything between ₹1 to 2 lakh. Cumulatively, cancer treatment can go upwards of ₹10 lakh in India.

Heart ailments

Heart ailments have seen a significant rise in India in the last few years. According to a study, deaths due to cardiovascular disease rose by 34% between 1990-2016 in India. The study also found Ischemic heart disease and stroke to be the leading cause of death. Smoking, obesity, hypertension, stress, unhealthy food habits and high cholesterol levels are some of the primary reasons for heart ailments.

Congenital heart disease, coronary artery disease, dilated cardiomyopathy, pulmonary stenosis and mitral valve prolapse are some of the common heart ailments. Just like cancer, treating these diseases is an expensive affair. Though the cost of treatment varies, expenses can easily reach ₹3-5 lakh or even more. Follow-up visits along with lab and CT scans further inflate the medical bill.

Kidney diseases

According to statistics, 1 in 10 persons in India is estimated to suffer from some form of chronic kidney disorder. Nearly 1.75 lakh new patients suffer from kidney failure every year and need dialysis or kidney transplant. However, dialysis and kidney transplant are quite expensive. It’s estimated that only 3-4% of people get kidney transplant while only 20-25% can afford dialysis.

While a kidney transplant can cost anything upwards of ₹6.5 lakh, dialysis can set you back by ₹18,000-20,000 per month. Following a successful transplant, lifelong intake of steroids, supplements and immunosuppressants can further cost ₹5,000 per month. For a middle-class household, the expenses are quite high, and many may find it difficult to bear.

Liver Cirrhosis

Obesity-related disorders and intake of alcohol have boosted the cases of liver cirrhosis in India significantly. Around 10 lakh people are diagnosed with liver cirrhosis every year, which is the tenth most common cause of death in India according to the World Health Organisation (WHO). Also, once diagnosed, there are very few chances of the disease reversal. Liver transplant is the only way to treat this disease, failing which the patient may succumb within 2-3 years.

Just like the above-mentioned critical ailments, liver transplant is quite expensive and can range anywhere between ₹10-20 lakh. While finding a donor in itself is a critical affair, there are several regulatory issues like authenticating paperwork which delay the process. Following a successful transplant, around ₹8,000-10,000 per month is required for immunosuppressants.

Alzheimer’s disease

With the fast ageing Indian population, the danger of Alzheimer’s gripping the Indian elderly looms large. According to the India Ageing Report 2017, the elderly population in India is increasing at a faster rate of 3%. The cost of taking care of Alzheimer’s can be upwards of ₹40,000 per month.

Updated on 30 Nov 2025

Your kidneys may be small, but they play a vital role in keeping your body healthy. They filter waste and excess fluids from your blood, help control blood pressure and produce hormones that support strong bones and red blood cell production. Despite their importance, many people unknowingly adopt habits that can slowly damage their kidneys over time. The good news is that you can change these habits to protect your kidneys and stay healthy.

This blog will discuss some common habits that may harm your kidneys and share some simple ways to look after them.

Common habits that may harm your kidneys

Many everyday habits may seem harmless, but over time, they put extra stress on your kidneys and lead to serious problems.

Smoking

Smoking not only increases the risk of cardiovascular diseases but also narrows the blood vessels present in the kidneys, causing arteriosclerosis in the renal arteries.

A habit that damages arterial branches, smoking also reduces blood flow in the kidneys and expedites the loss of kidney function. Therefore, to protect your organs, it's in your interest to quit smoking at the earliest.

Not urinating enough

This is another habit which is significantly bad for kidney health. If you don't urinate enough, the body and the kidneys retain all the toxins meant to be flushed out.

Over time, this could lead to kidney stones that are quite painful. Also, it could result in the developing of urinary incontinence, a condition which leads to leaking urine during coughing or sneezing.

Not drinking enough water

For the kidneys to properly function, they need to remain hydrated. This is possible only when you drink enough water. Lack of adequate water in the system leads to toxins accumulating in the blood. An easy way to find out if you are drinking enough water or not is to check your urine. If your urine is dark, it means the water intake is insufficient.

Consuming too many sweets

It's hard to resist the temptation for sweets, but eating too many of them too often can damage your kidneys. As per a study, consuming a lot of sweets could lead to a rise in the levels of uric acid, leading to cardiorenal diseases in the long run. If you have diabetes, consuming sweets can worsen the problem. Therefore, make sure to consume food that is low in sugar. For packaged foods, read the label before consumption.

Too much salt intake

This is another habit that can have a detrimental effect on your kidneys. Several people have the habit of adding extra salt to their food while eating. Consuming too much salt can raise blood pressure and may even lead to kidney stones. Hence, make sure to limit your daily salt intake for better kidney health. If you are an adult, you shouldn't consume more than one teaspoon of salt per day.

Skipping exercise

Regular exercise not only keeps your body in top shape but also has a positive impact on your kidneys. Exercise keeps your blood pressure and diabetes in check, and weight loss positively affects renal function.

Therefore, make sure to take some time out of your schedule and exercise regularly to maintain a healthy body weight.

Swallowing painkillers often

Most people, even in the slightest of pain, consume painkillers. While they do help to subdue the pain, taking these pills frequently can adversely affect the kidneys. Consuming painkillers, known as non-steroidal anti-inflammatory drugs (NSAIDs), can often make the body hold onto fluids, and this can damage the kidneys in the long run. Before consuming them, it's essential to check with your doctor first.

Not eating right

To keep your kidneys healthy, plan your meals properly. Note that eating healthy doesn't necessarily mean that you are eating right. If your kidneys are strained, then it's essential to avoid food that is high in phosphorus, such as tomatoes, phosphorus-rich oatmeal, oranges, fish, meat and colas.

For a healthy kidney diet, consume plenty of fresh vegetables and fruits like peaches and apples, among others. Also, drinking rice milk can have a good effect on your kidneys.

Heavy alcohol consumption

Kidneys help the body filter out harmful substances, and alcohol is one of them. Therefore, heavy alcohol consumption can put a lot of pressure on your kidneys and can damage them in the long run.

Note that alcohol causes dehydration, and excess levels can cause organs, including the kidneys, to become dehydrated, affecting their performance.

10 habits for healthy kidneys

Now that you know which habits to avoid, here are some positive habits you can start today to keep your kidneys strong:

1. Stay well hydrated: Drinking enough water each day helps your kidneys do their job. Aim for about 6-8 glasses a day, unless your doctor tells you otherwise.
2. Eat a balanced diet: Focus on fresh foods like vegetables, fruit, fish, lean meat, whole grains, nuts and seeds. Limit salty, sugary and fatty foods as much as possible.
3. Keep a healthy weight: Having extra weight can increase your risk of high blood pressure and diabetes, which are bad for your kidneys. Try to stay active and eat smaller portions if you need to lose weight.
4. Control your blood pressure: Get your blood pressure checked regularly. If it is too high, follow your doctor’s advice about diet, exercise and any medicines you need to take.
5. Manage your blood sugar: If you have diabetes, control your blood sugar carefully with a healthy diet, exercise and medication if needed. Uncontrolled diabetes is one of the biggest causes of kidney failure.
6. Exercise regularly: Try to move more during the day, even simple activities like walking. Aim for moderate exercise five days a week. Exercise helps control blood pressure and weight, which protects your kidneys.
7. Get enough sleep: Most people need 7-8 hours of good-quality sleep every night. Better sleep means better health for your kidneys and your whole body.
8. Quit smoking: Quitting smoking improves blood flow, lowers blood pressure and helps your kidneys function better. If you are struggling to stop, consider seeking support.
9. Limit alcohol: Try to drink alcohol only in moderation. Excessive drinking can damage many organs, including your kidneys.
10. Pay attention to warning signs: Unusual tiredness, swelling in the ankles or changes in your urine may be early signs of kidney problems. These symptoms should never be ignored.

If you or someone in your household notices worrying symptoms, don’t delay seeing a doctor. A health insurance policy for family can help cover the cost of appointments and tests, making it easier for everyone to get the care they need.

Conclusion

Your kidneys work hard for you every day, filtering waste and keeping your body in balance. But they can be damaged by habits you might not even think about. However, small, daily changes, like staying hydrated, eating well, and getting regular sleep, can have a big impact over time.

Regular health check-ups are just as essential as they help catch any issues early. With the right health insurance, these checks become easier and more affordable. If you'd like support with choosing the right cover, you can get simple, helpful advice about health insurance by filling out the form on this page.

FAQs

• How much water should I drink each day?

Most people should aim for around 6-8 glasses of water per day, unless their doctor has told them otherwise.

• Can you reverse kidney damage?

Some kidney problems can be improved if found early, but long-term damage is often permanent. That is why prevention is so important.

• Are herbal supplements safe for the kidneys?

Some herbal products can be harmful to your kidneys. Always check with a doctor before taking any supplements.

• Is coffee bad for your kidneys?

Moderate amounts of coffee are usually fine for most people, but too much caffeine can raise blood pressure, which may harm your kidneys over time.

• What foods are best for kidney health?

Fresh vegetables, fruit, whole grains, fish, lean meats, nuts and seeds are good choices. Try to limit processed, salty and sugary foods.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.