The kidneys are the body’s hard-working filters, processing about 50 gallons of blood per day to remove waste, toxins, and excess fluids. Despite their important role, many of our daily habits can harm them without us even realizing it. The prevalence of kidney disease ranges from <1% to 13% in different regions of India, and recently, data from the Kidney Disease Data Center Study of the International Society of Nephrology reported a prevalence of 17%. Kidney damage isn't always sudden—it's usually the result of long-term neglect. Here are 6 habits that can damage the kidneys and learn how to reverse their effects before it's too late.
Not drinking enough water
Water helps your kidneys flush out toxins and prevent kidney stones from forming. Chronic dehydration puts additional stress on the kidneys, reducing their efficiency and increasing the risk of infection. “Dehydration, defined as excessive loss of body fluids, is thought to be associated with acute kidney injury,” says a report published in the journal Karger.
Make hydration a priority. Aim to drink at least 8-10 glasses of water per day unless otherwise advised by a doctor. Infuse your water with fruit like lemon or cucumber for added flavor and benefits. Urine should be pale yellow, indicating adequate hydration.
Eating too much sugar
Excess sugar consumption is linked to obesity and diabetes, both of which are leading causes of kidney disease. Too much sugar can damage the small blood vessels in the kidneys, affecting their ability to filter blood effectively.
Cut down on sugary snacks, soda and processed foods. Go for natural sweeteners like honey, that too in a controlled manner. Monitor blood sugar levels regularly and maintain a balanced diet rich in vegetables, lean proteins and whole grains.
Processed food is a regular part of our diet.
Processed foods are loaded with 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 balance of electrolytes. As published in the Clinical Kidney Journal, “Excessive energy intake is a major factor driving the worldwide 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. Use herbs and spices instead of salt to flavor foods, and read labels to identify hidden sodium content.
Sitting for long periods of time
Sitting for long periods of time reduces blood circulation and can lead to obesity and high blood pressure, both of which put stress on the kidneys. Lack of physical activity is also linked to chronic inflammation, which has a negative impact. Kidney health.
According to a study published in Sports Medicine, “Prolonged occupational sitting is associated with increased risk of kidney disease, proteinuria, CKD, dialysis (ESRD) and all-cause and kidney disease mortality.”
The study also added that physical activity, even moderate exercise at as little as 15 minutes/day (90 minutes/week), was associated with a reduction in these risks. Add movement to your day. If you have a desk job, take a short walk every hour.
Ignoring the urge to urinate
Holding your urine for long periods of time can put pressure on your kidneys and bladder. Over time, this can lead to infection, urinary retention, and even kidney stones. According to a study published in 2022, prolonged retention of urine was found to be a significant risk factor.
Train yourself to respond quickly to nature’s call. Establish regular bathroom breaks if you get caught up in work or other activities. This simple habit can prevent long-term kidney stress.
Everyday Mistakes That Are Harming Your Kidneys
Overuse of painkillers
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin can reduce blood flow to the kidneys, especially when used excessively or without medical supervision. This can lead to acute kidney injury or chronic kidney disease over time. According to Johns Hopkins Medicine, “Long-term exposure to certain pain relievers can damage the small blood filtering vessels in the kidney.”
Use painkillers only when really needed and try to opt for natural pain relief methods such as heat therapy or physical therapy when possible.