Common Habits That May Harm Your Kidneys

It’s not too late to unlearn these damaging behaviors. This article is intended to help prevent kidney disease. If you’ve been told to limit your potassium or phosphorus or are on dialysis, discuss your personal dietary needs with your dietitian or nephrologist. Here is a list of common habits that you might not realize are putting pressure on your kidneys. 

1. Eating Butter

Butter contains saturated fat, which increases your risk for heart disease. The National Kidney Foundation notes that heart disease is a major risk factor for kidney disease and vice versa.

2. 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. Those with kidney problems or kidney failure may need to restrict their fluid intake, but for most people, drinking 1.5 to 2 liters (3 to 4 pints) of water per day is a healthy target.

3. Eating Red meat

 Red meat contains a large quantity of protein. While the body needs some protein to grow, heal and stay healthy, too much protein makes one’s kidneys work harder.

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. Want an easy way to start eating less meat? Go Meatless Monday every week, and get regular tips and recipes by following #MeatlessMonday and learning more at MeatlessMonday.com.

4. 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.

5. Drinking Excessive Alcohol

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.

Alcohol can be considered the most socially acceptable drug, many see it as a “depressant”, alcohol can also badly damage one’s kidneys by changing the way they function.

6. Table salt

alt is essential for our health. It helps regulate our blood pressure, control fluid balance, and helps our muscles and nerves function correctly. However, even though it’s an important part of our diet, too much can cause a lot of damage.

Diets high in salt are high in sodium, which can increase blood pressure and, in turn, harm your kidneys.  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. 

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. Smoking

smoking too much can cause harmful effect to the kidney and illnesses in the body system. One cigarette alone contains over 4800 chemicals, and 69 of those are known carcinogens.

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? People who smoke are more likely to have protein in the urine – a sign of kidney damage.

9. 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 is associated with  improved blood pressure and glucose metabolism, both important factors in kidney health. 

10. Overusing Painkillers

Over the counter pain medicines, such as Paracetamol may alleviate your aches and pains, but they can harm the kidneys, especially if you already have kidney disease. Reduce your regular use of paracetamol and never go over the recommended dosage.

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