Common habits that silently damage the kidneys

The kidneys play a vital role in maintaining a healthy body. They remove waste, excess fluid, and electrolytes from the blood, regulate blood pressure, produce red blood cells, and help maintain calcium balance.

But when they're damaged, waste and fluids begin to build up, and electrolyte balance becomes unbalanced, leading to complications including high blood pressure, heart disease, bone problems, and even kidney failure.

To avoid these outcomes, simple preventive steps can be taken by modifying your lifestyle and avoiding some harmful daily habits.

Here are the most common habits that harm your kidneys without you knowing:

- Overuse of painkillers

Anti-inflammatory painkillers, such as ibuprofen and aspirin, can harm the delicate kidney tubules, especially in the elderly or those with chronic conditions. Therefore, these medications should be used for short periods, at the recommended doses, and under medical supervision in those with a history of kidney disease.

- Drinking insufficient amounts of water

The kidneys need water to flush out waste. Dehydration leads to concentrated urine and increases the risk of kidney stones and urinary tract infections.

Therefore, it is usually recommended to drink between 1.5 to 2 liters per day, unless there is a health condition that requires fluid restriction.

- Excessive alcohol consumption

Alcohol affects fluid balance and can raise blood pressure, which puts strain on the kidneys. A liver damaged by alcohol also puts pressure on the kidneys.

Smoking

Cigarette smoke contains toxic substances, such as cadmium, that directly harm the kidneys. Smoking also weakens blood vessels and increases the risk of other chronic diseases, such as diabetes and high blood pressure, further exacerbating the risk of kidney damage.

- Overweight and obesity

Obesity leads to hormonal changes and chemical imbalances in the body, increasing the risk of diabetes and heart disease, two major factors in the development of kidney disease.

It is recommended to follow a healthy diet and exercise for 30 minutes, five days a week.

- Excessive consumption of processed and salty foods

Ultra-processed foods, such as processed meats, soft drinks, and packaged bread, contain high levels of salt, fat, sugars, and preservatives and have been linked to a 24% increased risk of kidney disease. Diets high in sodium also strain the kidneys and impair their ability to perform their functions.

You should not consume more than 6 grams of salt per day (equivalent to one teaspoon).

- Lack of sleep

Studies confirm that sleeping less than 6 hours or more than 10 hours is associated with an increased risk of chronic kidney disease. Ideal sleep ranges from 7 to 9 hours per day for most adults.

Although there are uncontrollable factors, such as age or family history, avoiding these bad habits can improve kidney health and prevent kidney disease.

This report was prepared by Deepa Kamdar, Senior Lecturer in Pharmacy Practice at Kingston University.