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It’s important to remember that our kidneys play a vital role in maintaining overall health. They filter out waste, excess fluid, and electrolytes like sodium and potassium. Additionally, kidneys help regulate blood pressure, promote red blood cell production, and maintain calcium balance in the body.
When the kidneys are damaged, their ability to filter waste and perform other functions is compromised. This can lead to the accumulation of toxins, fluid retention, and electrolyte imbalances. It may also cause a range of health issues, from hypertension to heart disease and weakened bones. Kidney damage can gradually progress to chronic kidney disease and kidney failure, according to Science Alert.
Dipa Kamdar, a researcher and senior lecturer at Kingston University in the UK, discussed seven harmful habits that can negatively impact kidney health.
Use of Painkillers
Common over-the-counter anti-inflammatory pain relievers, such as ibuprofen and aspirin, can damage the kidney tubules—tiny tubes that return filtered nutrients and fluids back to the bloodstream.
People who already have chronic kidney disease should avoid painkillers unless prescribed by a doctor. To minimize the risk of side effects, pain relievers should be taken for the shortest time possible and at the recommended dosage.
Insufficient Water Intake
Water is essential for the kidneys to remove waste. Individuals who do not drink enough water are at risk of kidney damage, especially in hot weather. Dehydration leads to concentrated urine with higher levels of minerals and other waste, increasing the risk of kidney stones and urinary tract infections, both of which can harm the kidneys.
Excessive Alcohol Consumption
Alcohol dehydrates the body, altering the normal functioning of the kidneys. High doses of alcohol can lead to increased blood pressure, which also damages the kidneys.
Smoking
This harmful habit directly harms the kidneys. Cigarette smoke contains toxic chemicals, such as cadmium, that can damage the kidneys.
Moreover, smoking contributes to oxidative stress (when harmful molecules known as free radicals damage the body’s cells), promotes the narrowing of blood vessels, and damages their lining. All of these factors can lead to kidney problems.
Smoking also increases the risk of other diseases that can harm the kidneys, such as diabetes and hypertension.
Obesity
Obesity indicators, such as waist circumference, are linked to an increased risk of heart disease and diabetes—two of the most common causes of kidney disease. Obesity can also directly harm the kidneys by disrupting the chemicals in fat tissue.
Unhealthy Diet
Ultra-processed foods, such as hot dogs, sugary sodas, and packaged bread, are associated with the development of obesity, heart disease, and type 2 diabetes.
Recently, researchers discovered a direct link between these foods and kidney disease. American researchers studied the diets of 14,000 adults over 24 years. Those who consumed a lot of ultra-processed foods had a 24% higher risk of developing kidney disease.
A diet high in salt is also a threat to kidney health, especially for those who already have kidney issues. Typically, the kidneys filter excess water from the blood, maintaining sodium and potassium balance. A high-salt diet disrupts this balance, reducing kidney function and causing hypertension. This puts stress on the kidneys and can lead to kidney disease.
Poor Sleep
Some researchers link kidney disease to poor quality and insufficient (or excessive) sleep duration. According to a recent study, sleeping less than 6 hours or more than 10 hours a night can harm the kidneys. Experts recommend that a healthy night’s sleep should last between 7 to 9 hours for optimal body function.
