Stop Doing These 8 Things — They’re Destroying Your Kidneys

The kidneys are two of the most important organs in the human body, responsible for filtering out waste, balancing fluids, regulating blood pressure, and supporting overall health. Unfortunately, many people unknowingly engage in habits that can damage their kidneys over time, leading to serious health issues. Kidney disease is often silent, progressing without noticeable symptoms until it's too late. Therefore, it is crucial to recognize and eliminate habits that put your kidneys at risk.

In this article, we’ll go over 8 common things that are harmful to your kidneys and explain how to stop doing them to protect your kidney health. We’ll also provide tips on how to adopt healthier habits to ensure long-term kidney function.

1. Overusing Painkillers and NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, are commonly used to relieve pain, reduce inflammation, and lower fevers. While they can be effective in the short term, frequent or excessive use of these drugs can damage the kidneys. NSAIDs interfere with kidney function by blocking the production of prostaglandins, which are necessary for kidney blood flow.

How to Stop:

• Avoid frequent use of over-the-counter painkillers: If you find yourself relying on pain medications regularly, consult your doctor for a more sustainable solution.
• Use the lowest possible dose: When painkillers are necessary, always follow your doctor’s advice and use the minimum effective dose.
• Consider natural alternatives: For mild pain, try natural remedies like turmeric (which contains curcumin), ginger, or peppermint.

2. Dehydration

Your kidneys rely on an adequate supply of water to function properly. Dehydration can cause your kidneys to work harder to filter waste, and chronic dehydration may lead to kidney damage. Without enough water, your kidneys cannot efficiently remove waste and regulate fluid balance.

How to Stop:

• Drink plenty of water: Aim for 8-10 glasses of water a day, or more if you’re physically active, to keep your kidneys hydrated.
• Watch your urine color: Your urine should be pale yellow. Dark yellow or amber urine can indicate dehydration.
• Avoid sugary drinks: Sugary sodas and sweetened beverages can increase your risk of dehydration. Stick to water or herbal teas.

3. Excessive Salt Intake

A high-sodium diet is one of the biggest culprits behind kidney damage. Excess salt can cause high blood pressure, which puts strain on the kidneys. Over time, high blood pressure can damage the blood vessels in the kidneys, leading to kidney disease.

How to Stop:

• Cut back on processed foods: Many packaged foods, fast foods, and canned items are high in sodium. Choose fresh, whole foods whenever possible.
• Use herbs and spices: Instead of reaching for the salt shaker, flavor your food with herbs, spices, lemon, or vinegar.
• Check food labels: Always check sodium content on food packaging, and aim to consume no more than 2,300 mg of sodium per day (or less, especially if you have high blood pressure).

4. Excessive Alcohol Consumption

Drinking too much alcohol can be harmful to the kidneys. Alcohol is processed by the liver, but excessive consumption can lead to liver and kidney damage over time. Additionally, alcohol dehydrates the body, which further stresses the kidneys.

How to Stop:

• Limit alcohol intake: Stick to the recommended limits: no more than one drink per day for women and two drinks per day for men.
• Stay hydrated: If you drink alcohol, make sure to drink water between alcoholic beverages to avoid dehydration.
• Opt for healthier alternatives: Replace alcohol with water, sparkling water, or herbal teas when possible.

5. Not Getting Enough Sleep

Chronic lack of sleep can affect kidney function by increasing stress hormones, causing inflammation, and contributing to high blood pressure. Poor sleep can also lead to increased fluid retention, which puts extra strain on the kidneys.

How to Stop:

• Improve sleep hygiene: Establish a regular sleep schedule and aim for 7-9 hours of sleep each night.
• Create a restful environment: Make sure your bedroom is dark, quiet, and cool to promote restful sleep.
• Avoid electronics before bed: The blue light from phones and screens can interfere with your sleep cycle. Try to disconnect from electronics at least an hour before bedtime.

6. Ignoring Urge to Urinate

Holding in urine for long periods may not seem harmful, but it can lead to kidney damage over time. When you suppress the urge to urinate, your bladder can become overstretched, causing damage to the urinary system. This can lead to urinary tract infections (UTIs), bladder issues, and even kidney damage if left untreated.

How to Stop:

• Listen to your body: Go to the bathroom when you feel the urge to urinate. Don’t hold it in for extended periods.
• Practice healthy bathroom habits: Always empty your bladder fully, and don’t strain when urinating.
• Stay hydrated: Drinking enough water helps ensure that your urinary system works properly and prevents infections.

7. Consuming Too Much Protein

While protein is essential for a healthy diet, excessive protein intake, particularly from animal sources like red meat, can put strain on the kidneys. When protein is metabolized, it produces waste that the kidneys must filter. Over time, a high-protein diet can overwhelm the kidneys and lead to kidney damage, especially in individuals with pre-existing kidney conditions.

How to Stop:

• Moderate protein intake: Aim for a balanced diet that includes lean proteins, such as chicken, fish, tofu, or legumes, and avoid excessive amounts of red meat.
• Incorporate plant-based proteins: Consider increasing plant-based protein sources like beans, lentils, and quinoa.
• Consult a nutritionist: If you have kidney disease or risk factors, speak to a registered dietitian about how to balance your protein intake properly.

8. Ignoring Health Conditions Like Diabetes and High Blood Pressure

Chronic conditions like diabetes and high blood pressure are two of the leading causes of kidney damage. High blood sugar levels and elevated blood pressure put additional stress on the kidneys, leading to kidney disease over time.

How to Stop:

• Manage your blood sugar levels: If you have diabetes, monitor your blood sugar levels regularly and follow a treatment plan recommended by your healthcare provider.
• Control your blood pressure: If you have high blood pressure, take steps to lower it through a healthy diet, exercise, and medication if necessary.
• Regular checkups: If you have risk factors for kidney disease, such as diabetes or hypertension, make sure to see your doctor for regular kidney function tests and screenings.

Conclusion

Your kidneys play a crucial role in maintaining your overall health, and protecting them should be a top priority. By eliminating or reducing the eight harmful habits discussed above, you can significantly reduce your risk of kidney damage and improve kidney function. The key to kidney health lies in proper hydration, a balanced diet, sufficient sleep, and managing underlying health conditions.

Start by incorporating small, positive changes into your daily routine, and soon you’ll be on your way to maintaining strong, healthy kidneys for years to come. Remember, prevention is always better than cure, so take the necessary steps today to protect your kidneys and improve your quality of life.