It's not just alcohol or medical conditions that affect the kidneys; many seemingly harmless daily habits can also silently damage them over time.
Globally, nearly 10% of the world's population is affected by chronic kidney disease, which often develops silently over time. Commonly cited causes of kidney damage include diabetes and hypertension, but daily lifestyle habits can also silently harm kidney function without many people noticing.
Lifestyle habits that increase the risk of kidney disease include:
1. Eating too much salt is harmful to the kidneys
Eating too much salt is a common habit that can harm the kidneys. When you consume too much sodium from processed foods, packaged foods, or heavy seasoning, your body retains water to balance the concentration, leading to increased blood pressure. If this continues, it can damage the microvessels in the kidneys – the organs responsible for filtering waste products.
Numerous studies have shown that high salt intake is linked to impaired kidney function, particularly in people with hypertension. The World Health Organization recommends that adults consume less than 5 grams of salt per day to reduce the risk of cardiovascular and kidney disease.
Regularly using too much salt when preparing or consuming processed foods can damage the kidneys over time.
2. Abuse of painkillers
Pain relievers are commonly used for headaches, joint pain, or muscle aches. However, regular use of certain medications, particularly nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or diclofenac, can damage the kidneys over time.
These medications affect substances called prostaglandins, which help maintain proper blood flow to the kidneys. When used excessively, they can reduce blood flow and increase the risk of kidney damage. Therefore, people with pre-existing kidney problems or older adults should be especially cautious and avoid self-medicating with these drugs for extended periods.
3. Not drinking enough water
Adequate hydration plays a crucial role in supporting kidney function. Drinking enough water helps the kidneys eliminate toxins and waste through urine. When fluid intake is too low, urine becomes more concentrated, which can increase the risk of kidney stones and other complications.
A study published in the journal Public Health Nutrition showed that low water intake is associated with a higher risk of kidney stone formation. For the kidneys to function effectively, it is necessary to maintain adequate hydration throughout the day, with an intake of 1.5-2 liters of water.
4. Regularly consuming processed foods
Processed foods such as instant noodles, packaged snacks, sugary drinks, and processed meats often contain high levels of sodium, preservatives, and phosphorus additives. Regularly consuming these foods can put additional strain on the kidneys.
A study published in the American Journal of Kidney Disease suggests that people who consume a lot of processed foods may be at a higher risk of developing chronic kidney disease.
Additives containing excess phosphorus, often found in packaged foods, can negatively impact kidney function over time. Regularly choosing fresh, whole foods can help reduce the risk of kidney disease from this unhealthy habit.
5. Regularly not getting enough sleep
Sleep plays a crucial role in maintaining overall health, including kidney function, because during sleep, the body regulates many processes that support the health of its organs.
A study published in the journal Kidney International indicated that sleeping less than six hours per night may increase the risk of kidney disease. Furthermore, poor sleep quality can disrupt the body's natural circadian rhythm, affecting kidney function and the regulation of essential processes. To improve sleep quality, individuals should maintain a regular sleep schedule and ensure adequate rest to support better kidney health in the long term.
6. Eating too much added sugar
Excess sugar in the diet can indirectly harm kidney health. Therefore, consuming foods and drinks high in added sugar, such as desserts, sugary drinks, packaged juices, and sugary snacks, can increase the risk of obesity. Obesity increases the likelihood of developing high blood pressure and type 2 diabetes, two leading causes of chronic kidney disease.
In fact, many people also consume hidden sugars in packaged foods that aren't very sweet, such as sauces, breakfast cereals, and flavored yogurt. Therefore, to reduce the risk of long-term kidney-related complications, it's necessary to reduce added sugar intake and check food labels when consuming them.
7. Excessive alcohol consumption damages the kidneys
Although the kidneys help regulate fluid balance in the body, excessive alcohol consumption can put significant strain on their function. Furthermore, heavy drinking can increase blood pressure, a major risk factor for kidney disease. In addition, alcohol can damage the liver, forcing the kidneys to work harder to maintain balance in the body. Over time, this increased strain can impair kidney function.
According to the Ministry of Health 's recommendations, men should not drink more than 2 units of alcohol per day, women no more than 1 unit, and ideally should not drink more than 5 days a week. One unit of alcohol is equivalent to approximately 10g of pure ethanol, which is equivalent to about 330ml of beer (5%), 100ml of wine (about 13–14%), or 30ml of spirits (40%).