7 everyday habits that could be damaging your kidneys
Using painkillers
Frequent use of over-the-counter anti-inflammatory painkillers can harm the kidney tubules—small structures that help return filtered nutrients and fluids to the bloodstream. These medications may reduce blood flow to the kidneys and cause inflammation, increasing the risk of damage, especially in older adults or individuals with pre-existing health conditions.
Not having enough water
For the kidneys to remove waste from the body, they need to drink enough water.
Not drinking enough water, particularly in hot weather, can lead to dehydration, which causes urine to become more concentrated with minerals and waste.
This makes it more likely to develop kidney stones and infections of the urinary tract, both of which have the potential to harm kidney function.
Consumption of alcohol
The kidneys are responsible for balancing the body's fluids, but alcohol interferes with this process by dehydrating the body and impairing kidney function. Consuming an excessive amount of alcohol can also strain the kidneys and raise blood pressure. While alcohol is widely linked to liver disease, it indirectly impacts the kidneys too, as they must work harder when liver function is impaired.
Smoking
While smoking is frequently linked to heart disease and cancer, it can also directly harm the kidneys in a number of ways. Cadmium, a harmful chemical found in cigarettes, can cause kidney damage. Additionally, smoking increases oxidative stress, narrows blood vessels, and damages their lining—factors that contribute to kidney injury.
Overweight
A healthy body mass index (BMI) ranges from 18.5 to 24.9, with higher values indicating overweight or obesity. However, BMI on its own is not always accurate. Waist circumference is a useful indicator of abdominal fat, which has been linked to an increased risk of heart disease and diabetes—both major contributors to kidney disease. Additionally, obesity may directly impact kidney health by altering the balance of chemicals in fat tissue.
Less healthy food choices
Industrially produced ultra-processed foods (UPFs) frequently contain artificial colors, flavors, and preservatives in addition to added fats, sugars, salts, and other ingredients to enhance flavor and extend shelf life. Examples include processed meats like sausages, fizzy drinks, and packaged breads. Recent studies have also linked these foods to an increased risk of kidney disease, despite the fact that they have long been linked to health issues like obesity, heart disease, and type 2 diabetes.
Poor sleep
Some research suggests a connection between sleep patterns and kidney health. Studies have indicated that poor sleep quality and irregular sleep duration can raise the risk of developing chronic kidney disease. Although results vary, it may have a negative impact on kidney function to consistently sleep less than six hours or more than ten hours each night. For most individuals, the ideal sleep range is between seven and nine hours per night.
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