Fellow Dorityans,
We are deeply honored to serve as the inaugural Alumni Executive Committee.
This milestone belongs to all of us, and we are excited to work together to strengthen our alumni network, support our alma mater, and build a lasting legacy.
We accept this responsibility with great pride and are fully committed to driving our community forward.
Thank you for your vote of confidence!
Last episode, we looked at who might be at risk — and why knowing your risk matters more than waiting for symptoms.
This time, we move from awareness to action. Not dramatic changes. Not a strict diet you abandon in two weeks.
Just the everyday habits that, done consistently, help keep your kidneys healthier for longer.
Here’s the truth: there is no single magic habit that guarantees perfect kidney health.
What matters is the pattern — how you eat, how you move, how you sleep, and how you manage the conditions that damage kidneys over time.
Let’s walk through what actually helps.
The guidance from kidney health experts is straightforward: choose foods that are healthy for your heart and your entire body. That means more vegetables, fruits, whole grains, fibre, legumes, and plant-based proteins.
Less processed meats and ultra-processed foods high in salt, sugar, and refined carbohydrates.
The two things to watch most closely:
Salt.
The World Health Organization recommends adults limit sodium intake to less than 2 grams per day — equivalent to about 5 grams of salt. In practical Nigerian terms, this means being mindful of seasoning cubes, processed foods, and added salt at the table.
You don’t have to eliminate flavour — cook with a mix of spices instead of relying on salt alone.
Added sugar.
Keep added sugars limited. Sugary drinks and processed snacks add up quickly, and they contribute to the weight gain and blood sugar problems that damage kidneys over time.
If you have diabetes, high blood pressure, or heart disease, consider working with a dietitian to create a meal plan that fits your specific needs.
If you already have kidney disease, your dietary needs may be different. Speak with your doctor or a renal dietitian before making significant changes to your diet.
The KDIGO 2024 guideline recommends that people with CKD undertake moderate-intensity physical activity for at least 150 minutes per week — or to a level compatible with their cardiovascular and physical tolerance.
Brisk walking, cycling, dancing, and even some household chores can help you stay active.
The goal is to work toward 150 minutes of moderate-intensity activity per week, according to your physical ability. The guideline also says people should avoid sedentary behaviour.
If you’re not active now, start where you are. The goal is consistency, not intensity.
If you are overweight or have obesity, working toward a healthier weight may help protect kidney health and reduce the risk of further damage. The KDIGO guideline specifically encourages people with obesity and CKD to lose weight.
This isn’t about appearance. It’s about reducing the strain on your kidneys and lowering your risk of diabetes and high blood pressure — the two biggest threats to kidney health.
Aim for around 7 to 9 hours of sleep each night.
Sleep is often overlooked in kidney health conversations, but it matters. Poor sleep is linked to high blood pressure and diabetes, both of which damage kidneys over time.
If you have trouble sleeping, take steps to improve your sleep habits.
If you smoke or use other tobacco products, stopping is one of the most protective things you can do for your kidneys.
Smoking can worsen kidney disease. Research shows smoking is associated with a higher risk of protein in the urine — which can indicate kidney damage — and a faster decline in kidney function.
The KDIGO guideline explicitly advises people with CKD not to use tobacco products.
You don’t have to do it alone. Ask for help.
Drinking too much alcohol can increase blood pressure and contribute to weight gain. If you drink alcohol, limiting how much and how often you drink can help reduce your health risks.
If you don’t drink, there’s no health reason to start.
This is the part that often gets overlooked in lifestyle articles.
Healthy habits are important, but if you have diabetes or high blood pressure, managing those conditions is the single most powerful thing you can do for your kidneys.
Combining a healthy diet, exercise, stopping smoking, controlling weight, and lowering blood pressure with appropriate medication can slow down how quickly CKD progresses and reduce the risks of kidney failure, heart attack, stroke, and heart failure.
This means taking your medications as prescribed, monitoring your numbers, and staying in contact with your doctor. Lifestyle supports treatment — it doesn’t replace it.
If you have diabetes, high blood pressure, or other risk factors for kidney disease, ask your doctor how often your kidneys should be checked.
Kidney problems can develop without obvious symptoms, so monitoring matters even when you feel well.
You may have heard that you need to “drink plenty of water to flush your kidneys.” The reality is more nuanced.
Drink water regularly throughout the day, especially during hot weather or physical activity. Avoid forcing yourself to drink excessive amounts.
If you have kidney disease or another condition that affects fluid balance, follow your doctor’s advice about how much to drink.
Knowledge doesn’t change much. Action does. Here’s a simple challenge for the week ahead:
Protecting your kidneys isn’t about perfection. It’s about the pattern you repeat most days.
Eat with your whole body in mind. Move regularly. Sleep enough. Don’t smoke. Manage your blood pressure and blood sugar.
These aren’t dramatic actions — but done consistently, they make a real difference.
Next episode, we’ll tackle a topic that deserves careful attention: medicines, supplements, and “natural” remedies. What you put into your body matters — and not everything marketed as healthy is kidney-safe.
Bring those questions to Episode 4.
Editor’s note: This article is for general health education and does not replace personalised medical advice from a qualified healthcare professional.
Do you remember how we kept in touch with classmates before WhatsApp and smartphones?
How did you arrange to meet after school?
Tell us your graduating set and how you did it.
We called on actual roller dial phones and met up. We also kept in touch via email. We went to computer centers.
Dr Ujuka Iloabuchi, Class of 2002.
We paid for time to use the Internet in computer centers. You really had to have a clear agenda what you wanted to do on the computer. Time Na Money literally. #goodoldays☺️
Bella Anne Ndubuisi, Class of 2002
Then in school, we would always share food and we were always happy to share it. But now everybody dey fear everybody. Warn your children never to share or collect.
Chiamaka Omenwa, Class of 2002
Back then, we had landline phones, but they were unreliable. Besides, you might call a classmate and their parent or sibling would pick up the phone.
If I needed to see a classmate, perhaps to borrow a textbook or discuss an assignment, we would simply agree after school on a time and place to meet. I’d say, “I’ll come to your house at 5 p.m.,” and that was it.
Some classmates lived close to my house, so visiting them was easy. Others lived farther away, and I would usually reserve those visits for weekends.
Basically, we relied on face-to-face conversations and physical visits. We made verbal arrangements after school and showed up at the agreed time.
Ikenna Brian Ohiaeri, Class of 1997
I’m still wondering how we survived those days. 🤔
There was no “Nigerian time”. We could decide to meet up at Aba Sports Club at 3pm. And everyone will show up. No calls, no WhatsApp, nothing. Even the landlines were regulated by our parents because the bills were expensive.
Nitel and Nipost were functioning very well.
Okey Onye, Class of 1997
Good evening Ladies and Gentlemen….my classmates were very friendly, social and fun to be with, but l was a very shy boy….on one occasion two of my female classmates came visiting unexpectedly….l almost jumped out of the balcony of the 2 Storey building were we used to live 😂😂😂….back then life was good because everyone cared for one another.
Clifford Okoye, Class of 1998
I remember we had a rotary phone that one could use to call the other. My dad would get so mad as we ran up the phone bill that he put a padlock on the rotary side. I then figured out how to use the 2 prongs that the handset sat on to dial the phone by almost “Morse code” tapping on them to complete a call. My dad would get mad at the phone company since he couldn’t figure out how we could make a call from a locked phone 😂😂😂. Ikenna (Bishop) is also right. We all lived on the same street so meeting up with my guys was easy.
Chimdi Ifeakanwa Class of 1997
What does it actually take to conceive, and when should a couple seek help?
On Saturday, March 28, 2026, Dr Ujuka Iloabuchi, Class of 2002, addressed this question during DIAA’s monthly Knowledge Sharing Series.
Her presentation, “Fertility Myths and Facts: Understanding Male and Female Factors”, explained the biology behind conception and challenged familiar assumptions about infertility.
Here are five lessons from the presentation.
Pregnancy depends on several things working together. An egg must be released, healthy sperm must reach it, and the resulting embryo must be able to implant and develop in the womb.
Dr Iloabuchi explained that difficulties can arise in either partner, in both partners, or remain unexplained after investigation.
For women, possible causes include problems with ovulation, blocked fallopian tubes and conditions affecting the womb. For men, sperm count, movement and shape all matter.
This is why repeatedly investigating the woman while leaving her partner unassessed can delay useful answers. Both partners should be willing to seek care.
The purpose is to understand what is happening and decide what to do together. Blame does nothing to improve the chances of conception.
Frequent intercourse does not guarantee pregnancy. Timing matters too.
Dr Iloabuchi explained that the first day of full menstrual flow counts as day one of the cycle. However, women do not all have the same cycle length, and ovulation does not always happen on day 14.
She described a patient with polycystic ovary syndrome whose cycles were longer than the familiar 28-day pattern. The couple had been timing intercourse around an assumed schedule that did not match when she was ovulating.
After reviewing her menstrual calendar and investigating further, Dr Iloabuchi advised a change in timing. She reported that the couple subsequently conceived.
The lesson is to pay attention to your own pattern. Menstrual tracking provides useful information for a consultation, especially when cycles are irregular or unusually long.
A calendar can help identify questions. A clinician can help interpret the answers.
Some obstacles to conception are difficult to discuss even between partners.
Dr Iloabuchi spoke about reduced sexual desire, erectile difficulties and problems with ejaculation. Embarrassment, cultural expectations or treating sex as a forbidden subject can make these issues harder to acknowledge.
She described situations in her practice where a woman had undergone investigations but struggled to persuade her partner to seek assessment.
Silence leaves both people without the information they need.
Sexual difficulties can have physical, hormonal, emotional or relationship dimensions. Existing conditions such as diabetes and high blood pressure may also be relevant to sexual health.
An honest conversation can begin the process, followed by confidential medical advice where needed.
Dr Iloabuchi also encouraged couples to preserve affection and connection while trying to conceive. When every intimate moment becomes a test of whether pregnancy will happen, the relationship itself can come under pressure.
Waiting indefinitely can reduce the time available to investigate a problem and consider treatment.
Dr Iloabuchi explained that the timing of assessment depends particularly on the woman’s age. For couples having regular unprotected intercourse, evaluation is generally recommended after 12 months without pregnancy when the woman is under 35, and after six months when she is 35 or older.
At 40 or older, she advised starting the conversation promptly. Known reproductive problems or irregular cycles can also justify seeking advice sooner.
She highlighted another important point: a previous pregnancy does not guarantee future fertility. A couple who conceived easily before can experience difficulty later.
A primary care doctor or gynaecologist can help begin the assessment. Depending on the findings, a urologist or a specialist in reproductive medicine may be needed.
Seeking help provides information and options. It does not mean that every couple will require in vitro fertilization (IVF).
Dr Iloabuchi challenged claims that particular sexual positions, rubbing a pregnant woman’s belly or eating animal genitalia can improve the chances of conception.
She also questioned products and supplements promoted as guarantees of pregnancy.
Her emphasis was on caring for the body: eating well, exercising, avoiding tobacco, addressing excessive alcohol use and managing existing health conditions.
These habits support health, but they cannot guarantee pregnancy or replace an investigation when one is needed.
She recommended preparing for pregnancy, including taking an appropriate prenatal supplement containing folic acid. Folic acid helps reduce the risk of certain birth defects; it should not be mistaken for an infertility cure.
She also acknowledged how isolating fertility difficulties can become. Exercise, walks, reconnecting as a couple and other ways of managing stress may support wellbeing during a demanding period.
Couples need reliable information, appropriate care and room to support each other without additional pressure.
“You address it together as a couple and do what needs to be done.”
