Everyday habits that can damage your kidneys

Your kidneys may be small, but they play a vital role in keeping your body healthy. They filter waste and excess fluids from your blood, help control blood pressure and produce hormones that support strong bones and red blood cell production. Despite their importance, many people unknowingly adopt habits that can slowly damage their kidneys over time. The good news is that you can change these habits to protect your kidneys and stay healthy.

This blog will discuss some common habits that may harm your kidneys and share some simple ways to look after them.

Common habits that may harm your kidneys

Many everyday habits may seem harmless, but over time, they put extra stress on your kidneys and lead to serious problems.

Smoking

Smoking not only increases the risk of cardiovascular diseases but also narrows the blood vessels present in the kidneys, causing arteriosclerosis in the renal arteries.

A habit that damages arterial branches, smoking also reduces blood flow in the kidneys and expedites the loss of kidney function. Therefore, to protect your organs, it's in your interest to quit smoking at the earliest.

Not urinating enough

This is another habit which is significantly bad for kidney health. If you don't urinate enough, the body and the kidneys retain all the toxins meant to be flushed out.

Over time, this could lead to kidney stones that are quite painful. Also, it could result in the developing of urinary incontinence, a condition which leads to leaking urine during coughing or sneezing.

Not drinking enough water

For the kidneys to properly function, they need to remain hydrated. This is possible only when you drink enough water. Lack of adequate water in the system leads to toxins accumulating in the blood. An easy way to find out if you are drinking enough water or not is to check your urine. If your urine is dark, it means the water intake is insufficient.

Consuming too many sweets

It's hard to resist the temptation for sweets, but eating too many of them too often can damage your kidneys. As per a study, consuming a lot of sweets could lead to a rise in the levels of uric acid, leading to cardiorenal diseases in the long run. If you have diabetes, consuming sweets can worsen the problem. Therefore, make sure to consume food that is low in sugar. For packaged foods, read the label before consumption.

Too much salt intake

This is another habit that can have a detrimental effect on your kidneys. Several people have the habit of adding extra salt to their food while eating. Consuming too much salt can raise blood pressure and may even lead to kidney stones. Hence, make sure to limit your daily salt intake for better kidney health. If you are an adult, you shouldn't consume more than one teaspoon of salt per day.

Skipping exercise

Regular exercise not only keeps your body in top shape but also has a positive impact on your kidneys. Exercise keeps your blood pressure and diabetes in check, and weight loss positively affects renal function.

Therefore, make sure to take some time out of your schedule and exercise regularly to maintain a healthy body weight.

Swallowing painkillers often

Most people, even in the slightest of pain, consume painkillers. While they do help to subdue the pain, taking these pills frequently can adversely affect the kidneys. Consuming painkillers, known as non-steroidal anti-inflammatory drugs (NSAIDs), can often make the body hold onto fluids, and this can damage the kidneys in the long run. Before consuming them, it's essential to check with your doctor first.

Not eating right

To keep your kidneys healthy, plan your meals properly. Note that eating healthy doesn't necessarily mean that you are eating right. If your kidneys are strained, then it's essential to avoid food that is high in phosphorus, such as tomatoes, phosphorus-rich oatmeal, oranges, fish, meat and colas.

For a healthy kidney diet, consume plenty of fresh vegetables and fruits like peaches and apples, among others. Also, drinking rice milk can have a good effect on your kidneys.

Heavy alcohol consumption

Kidneys help the body filter out harmful substances, and alcohol is one of them. Therefore, heavy alcohol consumption can put a lot of pressure on your kidneys and can damage them in the long run.

Note that alcohol causes dehydration, and excess levels can cause organs, including the kidneys, to become dehydrated, affecting their performance.

10 habits for healthy kidneys

Now that you know which habits to avoid, here are some positive habits you can start today to keep your kidneys strong:

1. Stay well hydrated: Drinking enough water each day helps your kidneys do their job. Aim for about 6-8 glasses a day, unless your doctor tells you otherwise.
2. Eat a balanced diet: Focus on fresh foods like vegetables, fruit, fish, lean meat, whole grains, nuts and seeds. Limit salty, sugary and fatty foods as much as possible.
3. Keep a healthy weight: Having extra weight can increase your risk of high blood pressure and diabetes, which are bad for your kidneys. Try to stay active and eat smaller portions if you need to lose weight.
4. Control your blood pressure: Get your blood pressure checked regularly. If it is too high, follow your doctor’s advice about diet, exercise and any medicines you need to take.
5. Manage your blood sugar: If you have diabetes, control your blood sugar carefully with a healthy diet, exercise and medication if needed. Uncontrolled diabetes is one of the biggest causes of kidney failure.
6. Exercise regularly: Try to move more during the day, even simple activities like walking. Aim for moderate exercise five days a week. Exercise helps control blood pressure and weight, which protects your kidneys.
7. Get enough sleep: Most people need 7-8 hours of good-quality sleep every night. Better sleep means better health for your kidneys and your whole body.
8. Quit smoking: Quitting smoking improves blood flow, lowers blood pressure and helps your kidneys function better. If you are struggling to stop, consider seeking support.
9. Limit alcohol: Try to drink alcohol only in moderation. Excessive drinking can damage many organs, including your kidneys.
10. Pay attention to warning signs: Unusual tiredness, swelling in the ankles or changes in your urine may be early signs of kidney problems. These symptoms should never be ignored.

If you or someone in your household notices worrying symptoms, don’t delay seeing a doctor. A health insurance policy for family can help cover the cost of appointments and tests, making it easier for everyone to get the care they need.

Conclusion

Your kidneys work hard for you every day, filtering waste and keeping your body in balance. But they can be damaged by habits you might not even think about. However, small, daily changes, like staying hydrated, eating well, and getting regular sleep, can have a big impact over time.

Regular health check-ups are just as essential as they help catch any issues early. With the right health insurance, these checks become easier and more affordable. If you'd like support with choosing the right cover, you can get simple, helpful advice about health insurance by filling out the form on this page.

FAQs

• How much water should I drink each day?

Most people should aim for around 6-8 glasses of water per day, unless their doctor has told them otherwise.

• Can you reverse kidney damage?

Some kidney problems can be improved if found early, but long-term damage is often permanent. That is why prevention is so important.

• Are herbal supplements safe for the kidneys?

Some herbal products can be harmful to your kidneys. Always check with a doctor before taking any supplements.

• Is coffee bad for your kidneys?

Moderate amounts of coffee are usually fine for most people, but too much caffeine can raise blood pressure, which may harm your kidneys over time.

• What foods are best for kidney health?

Fresh vegetables, fruit, whole grains, fish, lean meats, nuts and seeds are good choices. Try to limit processed, salty and sugary foods.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.