The kidneys are the body’s hardworking filters, processing about 50 gallons of blood daily to eliminate waste, toxins, and extra fluids. Despite their vital role, many of our everyday habits can harm them, without us realising it. The reported prevalence of Kidney disease in different regions of India ranges from <1% to 13%, and recently, data from the International Society of Nephrology’s Kidney Disease Data Center Study reported a prevalence of 17%. Kidney damage isn’t always sudden—it’s usually the result of long-term neglect. Following are 6 habits that can damage the kidneys and also learn how to reverse their effects before it’s too late.
Not drinking enough water
Water helps your kidneys flush out toxins and prevent the formation of kidney stones. Chronic dehydration puts extra pressure on the kidneys, reducing their efficiency and increasing the risk of infections. A report published in the journal Karger said, “Dehydration, which is defined as an excessive loss of bodily fluids, is known to be linked to acute renal dysfunction.”
Make hydration a priority. Aim for at least 8-10 glasses of water daily unless advised otherwise by a doctor. Infuse your water with fruits like lemon or cucumber for added flavour and benefits. The urine should be pale yellow, which indicates proper hydration.
Eating too much sugar
Excessive sugar intake is linked to obesity and diabetes, both of which are leading 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 like honey, that too in a controlled manner. Regularly monitor the blood sugar levels and maintain a balanced diet rich in vegetables, lean protein, and whole grains.
Processed food is a regular part of our diet
Processed foods are packed with sodium and preservatives, which can lead to high blood pressure—a major risk factor for kidney damage. The 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 main factor driving the worldwide epidemic of obesity, which in turn is linked to the increase of NCDs, including CKD.”
Gradually reduce the intake of processed and packaged foods. Cook more meals at home using fresh ingredients. Go for herbs and spices to flavour the dishes instead of salt, and read labels to identify hidden sodium content.
Sitting for longer periods
Prolonged sitting reduces blood circulation and can lead to obesity and high blood pressure—both of which strain the kidneys. Lack of physical activity is also linked to chronic inflammation, which negatively impacts kidney health.
According to a research published in Sports Medicine, “Prolonged occupational sitting is associated with a greater risk of the spectrum of kidney disease, proteinuria, CKD, dialysis (ESRD), and mortality for all causes and kidney diseases.”
The study also added that physical activity, even at a minimal level of 15 min/day (90 min/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 a desk job.
Ignoring the urge to urinate
Holding your urine for extended periods can increase pressure on your kidneys and bladder. Over time, this can lead to infections, urinary retention, and even kidney stones. According to a study published in 2022, holding urine for long time had proven to be an important risk factor
Train yourself to respond quickly to nature’s call. Establish regular bathroom breaks if you tend to get caught up in work or other activities. This simple habit can prevent long-term kidney strain.
Daily mistakes that are damaging your kidneys
Overusing painkillers
Nonsteroidal anti-inflammatory drugs (NSAIDs) like 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. As per John Hopkins Medicine, “Long-term exposure to certain painkillers can damage the small filtering blood vessels in the kidney.”
Only use painkillers when it is actually required and try to opt for natural pain relief methods, such as heat therapy or physical therapy, when possible.