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Daily Habits That May Harm Your Kidneys: How to Protect Your Renal Health

Discover the daily habits that could be harming your kidneys and learn how to protect your renal health. From smoking and painkiller misuse to
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Daily Habits That are Destroying Your Kidney
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Two bean-shaped organs, the kidneys are each roughly the size of a fist. One is on either side of your spine, directly below the rib cage. Every minute, healthy kidneys filter about half a cup of blood, eliminating wastes and surplus water to create urine. Two skinny muscle tubes called ureters, one on each side of your bladder, carry urine from your kidneys to the bladder. Urine is stored in your bladder. Your urinary tract includes your kidneys, ureters, and bladder.

Wastes and surplus fluid are removed from your body by your kidneys. Additionally, they eliminate acid that is created by your body’s cells and keep the levels of water, salts, and minerals in your blood—such as sodium, calcium, phosphorus, and potassium—in a healthy range. Your body’s neurons, muscles, and other tissues might not function properly if this equilibrium is lost.

Your kidneys also produce beneficial hormones that help:

  • keep an eye on your blood pressure
  • Creates red blood cells
  • keep your bones healthy and strong

Here are some of the daily Habits that might be destroying your Kidney:


Atherosclerosis (the constriction and hardening of the arteries) and smoking have been related. All important organs, including the kidneys, have their blood flow impacted by blood channel narrowing and hardening. Smoking is a recognized risk factor for hypertension, which places additional strain on the kidneys and can eventually cause renal damage.

Smoking damages kidney cells and encourages the development of malignant tumors, which increases the risk of kidney cancer (renal cell carcinoma). Smoking can worsen kidney damage in people with diabetes because it makes diabetic nephropathy, a condition that affects the kidneys in people with diabetes, worse.

The number of endothelium cells in your blood can be doubled by smoking two cigarettes each day, according to a study in Clinical Pharmacology and Therapeutics. A symptom of artery damage, this. Numerous research published since 2003 are cited in the Clinical Journal of the American Society of Nephrology as supporting the association between smoking and impaired kidney function.

Getting too little Sleep

Chronic sleep deprivation can raise blood pressure, which over time puts strain on renal blood vessels and causes kidney disease. The kidneys need adequate rest to carry out their vital tasks, hence poor sleep habits have been linked to impaired kidney function. Additionally, a lack of sleep can lead to inflammation throughout the body, including the kidneys, which may accelerate the onset or progression of renal disease. Insufficient sleep can also affect how glucose is metabolized, increasing the risk of diabetes, a serious risk factor for kidney disease. Lack of sleep can increase your susceptibility to infections that can harm your kidneys. Sleep is also essential for keeping a healthy immune system.

Prioritizing quality sleep is crucial to promoting kidney health and general well-being. Depending on personal needs, aim for 7-9 hours of sleep each night. You can greatly enhance your sleep quality and support kidney health by providing a pleasant sleeping environment, adhering to a regular sleep schedule, and using proper sleep hygiene.

Consuming too much Salt

Although the body needs salt, you should keep your sodium intake to a minimum. A high salt diet can increase blood pressure and put undue stress on the kidneys. According to a scientific study, people with high blood pressure may be more susceptible to developing chronic renal disease if they consume too much sodium. A reduction in glomerular filtration rate (GFR), a measurement of kidney function, has been associated with heavy salt consumption. This drop in GFR indicates a decline in renal function. Additionally, consuming too much salt might raise the possibility of kidney stones developing, which can be painful and uncomfortable and, if ignored, can harm the kidneys.

It’s noteworthy to note that the same study discovered that consuming too little sodium can raise your risk of renal disease. The American Heart Association advises consuming no more than 2,300 mg of sodium (or 1 tsp of salt) each day. To safeguard kidney health, it is advisable to prioritize a balanced diet with moderate salt intake, along with other healthy lifestyle habits.


We take pharmaceuticals far too frequently, in incorrect dosages, and at the wrong times. It is really simple to take a tablet to relieve discomfort. However, you should use caution, especially if you use painkillers to treat chronic pain. The organs in your urinary system may become toxic from drug misuse, according to the Korean Journal of Physiology and Pharmacology. Some people, particularly those with preexisting renal problems or risk factors, have been found to have an elevated risk of developing or worsening chronic kidney disease (CKD) when they use painkillers long-term.

A kidney condition known as nephrotic syndrome, which is characterized by elevated protein levels in the urine, low protein levels in the blood, and edema, can be brought on by several medicines, particularly NSAIDs.According to a different study, opioid usage and renal disease may be related. Every pharmaceutical medication has adverse effects, and some of them can injure the kidneys.

Drinking less Water

For sustaining optimal kidney function and general well-being, it’s imperative to drink enough water. The kidneys are essential for removing wastes and poisons from the blood as well as for maintaining fluid and electrolyte balance. Numerous harmful effects may result from inadequate hydration. First, as urine concentration rises, there is a greater chance that kidney stones will form because minerals and salts may crystallize and form stones in the urinary tract. Getting enough fluids may reduce the chance of developing chronic kidney disease by assisting the kidneys in excreting waste products like urea and salt from the body.

The ideal amount of fluid intake differs for each person and is influenced by several variables. Exercise intensity and type, weather patterns, and health factors like pregnancy or breastfeeding are a few examples. Additionally, some individuals with renal illness, particularly those whose kidneys have stopped functioning and who are receiving treatments like dialysis, must extremely carefully control their fluid intake.

Too much Alchohol Consumption

Dangerous toxins are removed from your blood by your kidneys. Alcohol is one of these drugs. Alcohol use can alter renal function and reduce the kidneys’ capacity to filter blood. Your kidneys perform a variety of critical functions in addition to filtering blood. Keeping the appropriate amount of water in your body is one of these tasks. Your kidneys’ capability to perform this is impacted by alcohol. Alcohol dehydrates (drys out) the body, which can interfere with normal organ and cell function, including kidney function.

Your blood pressure may be affected by drinking too much alcohol. High blood pressure is more common in those who drink excessively. Alcohol can also have an impact on blood pressure meds. Liver disease can also be brought on by chronic drinking. This enhances the kidney’s function. For your kidneys to effectively filter your blood, the rate of blood flow to them is typically maintained at a set level.

Make sure you can consume alcohol by seeing your doctor before doing so. Even if it is risk-free, drinking should still be done in moderation. One to two drinks per day for men and one drink per day for women and those over 65 is a good rule of thumb.

Not getting enough Excercise

Blood pressure levels are correlated with sedentary activity. An important factor in kidney damage and the development of renal disease is high blood pressure. Obesity and type 2 diabetes are both significantly increased by inactivity. Obesity and diabetes both increase the chance of developing chronic kidney disease (CKD) and place an additional load on the kidneys. Poor circulation brought on by decreased physical activity can jeopardize the kidneys’ capacity to get enough oxygen and minerals for healthy functioning. The body’s cells can become less receptive to insulin as a result of inactivity, which can raise the chance of developing diabetes. Diabetes is a substantial risk factor for renal disease, as was already mentioned. The kidneys’ capacity to remove waste and poisons from the blood is gauged by GFR. Reduced kidney function has been linked to sedentary behavior and a lower GFR.

A lack of exercise and harmful lifestyle decisions might be the outcome of poor mental health, which can also influence general well-being. Through the activation of stress hormones, ongoing stress, and anxiety can also hurt kidney health. It’s essential to maintain an active lifestyle and engage in regular physical activity to support overall health, including kidney health

Ignoring the Signs or Symptoms

Ignoring symptoms of a disease or a problem is very reckless for your body. That is why it is important for every human being to be attentive. Here are some of the common signs to identify kidney problems

  • Nausea
  • Loss of appetite
  • Fatigue
  • Edema- swelling of feet and ankle
  • High blood pressure (hypertension)
  • Need to urinate more often, especially at night
  • Decreased mental sharpness
  • Problems with sleep
  • Blood in urine
  • Protein in urine
  • Erectile dysfunction in men
  • Twitching in the muscles and cramps
  • Persistent itching
  • Chest pain, if fluid builds up around the lining of the heart
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