Certain daily habits can gradually damage your kidneys. A urologist explains common lifestyle mistakes to avoid the risk of kidney disease.
The kidneys are important organs that filter waste from the blood, balance fluids and electrolytes, and help regulate blood pressure. Despite its importance, kidney health is often ignored until problems begin to appear. Global estimates indicate that almost 10% of the world’s population is affected by chronic kidney disease, and the disease often progresses silently over time. Although the causes of diabetes and high blood pressure are widely known, daily lifestyle habits can also secretly have a negative impact on kidney function.
Lifestyle habits that increase the risk of kidney disease
Small daily choices can have a big impact on long-term kidney health, says Dr. Sharab Agrawal, chief of urology and andrology. Here are 7 habits to avoid.
1. Too much salt
Consuming too much salt is one of the most common habits that puts stress on your kidneys. The World Health Organization recommends limiting salt intake to less than 5 grams per day, but many people exceed this amount due to processed foods, packaged snacks, and restaurant meals.
“When you consume too much sodium, your body retains extra water to dilute the sodium. This increases blood pressure and can damage the delicate blood vessels in your kidneys that filter waste products,” says Dr. Agrawal. A study published in the Journal of Clinical Hypertension suggests that high salt intake may accelerate the decline in kidney function, especially in people with high blood pressure.
2. Overuse of painkillers
Analgesics are often used to treat headaches, joint pain, and muscle pain. However, frequent use of certain drugs, especially nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and diclofenac, can have a negative effect on kidney function over time.
These drugs affect substances called prostaglandins, which help maintain proper blood flow to the kidneys. Excessive use can reduce blood flow and increase the risk of kidney damage. Agrawal said people with existing kidney problems and the elderly should be especially careful and avoid self-medication for long periods of time.
3. Not drinking enough water
Hydration plays an important role in supporting kidney function. Drinking enough water helps your kidneys eliminate toxins and waste products through your urine.
Drinking too little water can cause your urine to become dark, increasing your risk of kidney stones and other complications. A study published in the journal Public Health Nutrition found that low water intake increases the risk of kidney stone formation. Maintaining proper hydration throughout the day helps keep your kidneys functioning efficiently.
4. Frequent consumption of ultra-processed foods
Ultra-processed foods such as instant noodles, packaged snacks, sugary drinks, and processed meats are often high in sodium, preservatives, and phosphorus additives. Consuming these foods regularly can put extra strain on your kidneys.
A study published in the American Journal of Kidney Disease suggests that people who consume large amounts of processed foods may be at higher risk of developing chronic kidney disease. Excess phosphorus additives, often found in packaged foods, can negatively impact kidney function over time. Choosing fresh, whole foods more often can reduce this risk.
5. Bad sleeping habits
“Sleep plays an important role in maintaining overall health, including kidney function. During sleep, the body regulates various processes that support organ health,” says Dr. Agrawal.
A study published in Kidney International shows that getting less than six hours of sleep each night may increase your risk of kidney disease. Lack of sleep can disrupt the body’s natural circadian rhythms, which affects kidney function and regulation of vital processes.
Dr. Agrawal suggests that maintaining a consistent sleep schedule and ensuring you get enough rest can improve your kidney health in the long term.
6. Eating too much food with added sugar
Excess sugar in the diet can indirectly affect kidney health. Foods and drinks high in sugar, such as desserts, sugary drinks, packaged juices, and sugary snacks, can increase your risk of obesity. Obesity increases the likelihood of developing high blood pressure and type 2 diabetes, the two main causes of chronic kidney disease.
Many people also consume hidden sugars in not-so-sweet packaged foods, such as sauces, breakfast cereals, and flavored yogurts. According to Dr. Agrawal, reducing added sugar and checking food labels can help lower your long-term risk of kidney-related complications.
7. Excessive drinking
Although drinking alcohol from time to time won’t harm healthy kidneys, excessive alcohol consumption can put a lot of strain on your kidneys. The kidneys help regulate fluid balance in the body, and alcohol can interfere with this process by causing dehydration.
Heavy drinking can also increase blood pressure, a major risk factor for kidney disease. In addition, alcohol can damage the liver and put additional strain on the kidneys to maintain the body’s balance. Over time, this extra stress can affect kidney function.
