The kidneys are the body’s hard-working filters, processing about 50 liters of blood daily to remove waste, toxins and excess fluid. Despite their vital role, many of our daily habits can harm them without even realizing it. The reported prevalence of kidney disease in different regions of India ranges from <1% to 13%, with a recent data from the International Society of Nephrology Kidney Disease Data Center reporting a prevalence of 17%. Kidney damage doesn't always happen suddenly - it's usually the result of long-term neglect. Below are 6 habits that can damage your kidneys, and learn how to reverse them before it's too late.
There is not enough water
Water helps the kidneys to remove toxins and prevents the formation of kidney stones. Chronic dehydration puts additional pressure on the kidneys, reducing their efficiency and increasing the risk of infections. The report, published in the journal Karger, states: “Dehydration, defined as excessive loss of fluid from the body, is known to be associated with acute renal dysfunction.”
Make hydration a priority. Aim to drink at least 8-10 glasses of water daily, unless otherwise advised by your doctor. Add fruit like lemon or cucumber to your water for added flavor and benefits. Urine should be pale yellow, indicating adequate hydration.
Eating too much sugar
Excessive sugar consumption is linked to obesity and diabetes, which are major causes of kidney disease. High sugar levels can damage the small blood vessels in the kidneys, impairing their ability to filter blood effectively.
Cut back on sugary snacks, sodas, and processed foods. Switch to natural sweeteners such as honey, also controlled. Monitor your blood sugar regularly and eat a balanced diet rich in vegetables, lean protein and whole grains.
Processed food is a common part of our diet
Processed foods are high in sodium and preservatives, which can lead to high blood pressure, a major risk factor for kidney damage. Excess salt also forces the kidneys to work overtime to maintain a healthy electrolyte balance. As published in the Clinical Kidney Journal, “excessive energy intake is a major factor driving the global obesity epidemic, which in turn is associated with an increase in NCDs, including CKD.”
Gradually reduce your intake of processed and packaged foods. Cook more meals at home using fresh ingredients. Choose herbs and spices to flavor dishes instead of salt, and read labels to identify hidden sodium content.
Prolonged sitting
Prolonged sitting reduces circulation and can lead to obesity and high blood pressure, both of which put strain on the kidneys. Lack of physical activity is also associated with chronic inflammation, which has a negative impact kidney health.
According to a study published in Sports Medicine, “prolonged sitting is associated with a greater risk of kidney disease spectrum, proteinuria, CKD, dialysis (ESRD), and all-cause and kidney disease mortality.”
The study also adds that physical activity, even at a minimum level of 15 minutes per day (90 minutes per week) of moderate-intensity exercise, was associated with a reduction in these risks.’ Add movement to your day. Take short walks every hour if you have written work.
Ignoring the urge to urinate
Retention of urine for a long period can increase the pressure on the kidneys and bladder. Over time, this can lead to infections, urinary retention, and even kidney stones. Prolonged urinary retention is an important risk factor, according to a study published in 2022
Train yourself to respond quickly to nature’s call. Take regular bathroom breaks when you tend to be engrossed in work or other activities. This simple habit can prevent long-term kidney strain.
Everyday mistakes that harm your kidneys
Excessive use of painkillers
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and aspirin, can reduce blood flow to the kidneys, especially if used excessively or without medical supervision. Over time, this can lead to acute kidney injury or chronic kidney disease. According to John Hopkins Medicine, “long-term exposure to some pain relievers can damage the small filtering blood vessels in the kidneys.”
Use pain relievers only when absolutely necessary, and try to choose natural methods of pain relief, such as heat therapy or physical therapy, when possible.
