10 Common Habits That May Damage Your Kidneys
Kidney diseases are silent killers, which can largely affect your quality of life. There are several ways to reduce the risk of developing kidney disease.
Here a list of ten common habits that you might not realize are putting pressure on your kidneys and might eventually damage your kidneys.
1. Overusing Painkillers
Over the counter pain medicines, such as NSAIDs (nonsteroidal anti-inflammatory drugs e.g. drugs like ibuprofen, diclofenac), may alleviate your aches and pains, but they can harm the kidneys if taken regularly, especially if you already have kidney disease. Reduce your regular use of NSAIDs and never go over the recommended dosage.
If you have kidney disease or decreased kidney function, taking just a few doses can do harm to your kidneys. If in doubt, check with your doctor or pharmacist.
2. Abusing the Salt Shaker
Diets high in salt are high in sodium, which can increase blood pressure and, in turn, harm your kidneys.
The recommended sodium intake is 5-6 grams of salt per day. This includes the salt already in your foods. (around a teaspoon). To reduce your salt intake, try and limit the amount of processed and restaurant food and do not add salt to food.
It will be easier to control your salt intake if you prepare the food yourself with fresh ingredients.
Flavor your foods with herbs and spices instead of salt. Over time, you may find it easier to avoid using added salt (sodium) on your food.
This can help to maintain an ideal body weight, reduce your blood pressure, prevent diabetes, heart disease and other conditions associated with Chronic Kidney Disease.
3. Eating Processed Foods
Processed foods are significant sources of sodium and phosphorus. Many people who have kidney disease need to limit phosphorus in their diets. Some studies have shown that high phosphorus intake from processed foods in people without kidney disease may be harmful to their kidneys and bones. Try adopting the DASH diet to guide your healthy eating habits.
4. Not Drinking Enough Water
Staying well hydrated helps your kidneys clear sodium and toxins from the body. Drinking plenty of water is also one of the best ways to avoid painful kidney stones.
The right level of fluid intake for any individual depends on many factors including exercise, climate, health conditions, pregnancy and breastfeeding.
Those with kidney or heart or liver diseases may need to restrict their fluid intake, but for most people, this means 8 cups, approximately 2 liters (3 to 4 pints) of water per day for a healthy person in a comfortable climate condition.
Consult your doctor on the appropriate fluid intake for your condition.
5. Missing Out on Sleep
A good night’s rest is extremely important to your overall well-being and, it turns out, your kidneys. Kidney function is regulated by the sleep-wake cycle which helps coordinate the kidneys’ workload over 24 hours. So, not having enough sleep might damage your kidneys.
6. Eating Too Much Meat
Animal protein generates high amounts of acid in the blood that can be harmful to the kidneys and cause acidosis – a condition in which kidneys cannot eliminate acid fast enough. Protein is needed for growth, upkeep and repair of all parts of the body but your diet should be well balanced with fruits and vegetables.
7. Eating Too Many Foods High in Sugar
Sugar contributes to obesity which increases your risk of developing high blood pressure and diabetes, two of the leading causes of kidney disease. In addition to desserts, sugar is often added to foods and drinks that you may not consider “sweet.” Avoid condiments, breakfast cereals, and white bread which are all sneaky sources of processed sugar. Pay attention to the ingredients when buying packaged goods to avoid added sugar in your diet.
8. Lighting Up
Sure, smoking isn’t good for your lungs or your heart. But did you know that smoking may not be good for your kidneys either?
Smoking slows the flow of blood to the kidneys. When less blood reaches the kidneys, it can decrease their ability to function normally. People who smoke are more likely to have protein in the urine – a sign of kidney damage.
Smoking also increases the risk of kidney cancer by about 50 per cent.
9. Drinking Alcohol in Excess
Regular heavy drinking – more than four drinks a day – has been found to double the risk chronic kidney disease. Heavy drinkers who also smoke have an even higher risk of kidney problems. Smokers who are heavy drinkers have about five times the chance of developing chronic kidney disease than people who don’t smoke or drink alcohol to excess.
10. Sitting Still
Sitting for long periods of time has now been linked to the development of kidney disease. Although researchers don’t know yet why or how sedentary time or physical activity directly impact kidney health, it is known that greater physical activity can help to maintain an ideal body weight, reduce your blood pressure, improve glucose metabolism and reduces the risk of Chronic Kidney Disease.
The concept “On the move for kidney health” is a worldwide collective march involving the public, celebrities and professionals moving across a public area by walking, running and cycling. Why not join them – by whatever means you prefer! Check out the events section of the WKD website for more information.
No matter which of these bad habits you currently have, it’s not too late to unlearn these damaging behaviors.
Get your kidney function checked if you have one or more of the ‘high risk’ factors that might damage your kidneys.
- you have diabetes
- you have hypertension
- you are obese
- you have a family history of kidney disease