World Kidney Day: 10 Habits That Are Slowly Damaging Your Kidneys

World Kidney Day: 10 Habits That Are Slowly Damaging Your Kidneys

The kidneys play an important role in ridding the body of waste and poisons. In addition to controlling blood pressure, generating hormones, and manufacturing and maintaining electrolyte balance, they play an important role in the health of human beings. Yet, most people take their kidneys for granted, and as a result, they engage in behaviors that might cause kidney damage over time. In recognition of International Kidney Day, here are ten common practices that can be detrimental to your kidney health and some suggestions for improving your kidney health.

  • Inappropriate Salt Intake

The kidneys play a crucial role in regulating the concentrations of electrolytes like salt throughout the body. Yet, excessive salt intake has been linked to hypertension and an increased risk of renal disease. Taking in no more than 5 grams of salt each day, or roughly a teaspoon, is advised.

  • Insufficient Hydration

A decrease in blood flow to the kidneys and the subsequent accumulation of waste products and toxins are two mechanisms by which dehydration can cause damage to the kidneys. Hydration is crucial to maintaining proper kidney function, and experts advise consuming at least eight glasses of water daily.

  • Smoking

The kidneys are not immune to the harm that comes from a lifetime of smoking. Research shows that cigarette smokers are more likely to get kidney damage. Fortunately, this risk can be reduced and overall renal health can be improved by giving up smoking.

  • Alcohol abuse

The kidneys are also negatively affected by heavy alcohol consumption, which can cause dehydration, hypertension, and eventual renal failure. Alcohol consumption should be limited to no more than two drinks per day for men and one drink per day for women.

  • Urinary Tract Infections

Kidney failure can result from untreated urinary tract infections (UTIs). In order to prevent further damage to your kidneys, you should seek medical help right away if you have symptoms like a burning feeling when peeing, frequent urination, or murky urine.

  • Misuse of Pain Relievers

Common pain relievers, such as ibuprofen and aspirin, can cause kidney damage if taken often or for extended durations. Some drugs can cause kidney damage or even failure by lowering blood flow to the organ. Before starting any new medicine, it’s important to talk to your doctor and follow their recommendations for how much to take.

  • Inappropriate Food Choices

Kidney disease risk is raised when the diet is high in processed foods, saturated fats, and sugar. Rather, eat a diet rich in fresh produce, lean proteins, and whole grains to help your kidneys work properly.

  • Not Exercising Enough

Kidney disease risk factors include hypertension and diabetes, both of which are exacerbated by inactivity. Maintaining a healthy weight, lowering blood pressure, and enhancing general kidney health are all possible with consistent physical activity.

  • Holding Your Urine

When urine is held in for too long, it can cause damage to the urinary system and bladder, which can spread to the kidneys. It’s smart to honor nature’s signals and stop for a bathroom break whenever you need to.

  • Neglecting Regular Health Checkups

Having your kidney function checked regularly is essential for maintaining excellent health. Regular examinations like this can detect kidney diseases in their early stages, when they are easier to treat. Regular checks, at a minimum once a year, are suggested for adults.

Whole health and well-being depend on the function of the kidneys. We can help protect our kidneys and make sure they continue to perform at their best by making simple lifestyle adjustments, such decreasing our salt intake, increasing our water intake, giving up smoking, and increasing our physical activity.


Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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