The kidneys play a crucial role in keeping the body healthy: they help produce red blood cells, regulate blood pressure, detoxify your internal organs, remove excess water and control the levels of all essential minerals contained in the blood. This is why it is really important to reduce the risk of kidney disease by breaking certain bad habits and replacing them with positive ones.
1. Not Drinking Enough Water
The kidneys must be properly hydrated to perform their functions. If you don't drink enough, toxins build up in the blood, as there isn't enough fluid to drain through the kidneys. For most people, 1.5 to 2 liters of water a day is enough to keep the kidneys healthy. An easy way to see if you are drinking enough water is to check the color of your urine, which should be very clear.
2. Consume Soda
Consuming two or more sodas a day (diet or regular) is associated with an increased risk of kidney disease. Protein in the urine (proteinuria) is an early sign of kidney damage, but when discovered at this stage, the disease can still be reversible.
3. Withhold Urine
Retention of urine in the bladder is a bad habit. If you often resist the urge to urinate, it remains in your body for a longer period of time and the bacteria begin to multiply much faster. Sometimes this can lead to serious consequences like kidney infections and urinary incontinence.
Smoking has been linked to arteriosclerosis. The narrowing and hardening of the blood vessels affects the blood supply to all vital organs, including the kidneys. In fact, those who smoke have an up to three times greater risk of developing disorders, even more when they have hypertension and diabetes.
5. Consume too much salt
Consuming too much can increase blood pressure and put too much strain on the kidneys. You should not consume more than 5.8 grams of salt daily. If you eat too many salty products, these organs have to work harder to get rid of the excess.
6. Lack Of Exercise
Regular physical activity is generally associated with better blood pressure and normal glucose metabolism, both of which are important factors in maintaining the health of your kidneys. Sitting for long periods of time without moving can increase your risk of kidney disease by 30%. Try to lead an active lifestyle at home: exercise at least 2-3 times a week and don't miss any opportunity to go for a walk.
7. Abusing Medications
All pharmaceutical drugs come with side effects, and many of them cause kidney damage. Overuse of these can cause damage and even total kidney failure. Over-the-counter pain relievers decrease blood flow to your kidneys and decrease their function, especially if you already have kidney disease. Therefore, don't forget that pain relievers should only be taken for a short period of time and in as low a dose as possible.
8. High protein diet
Eating foods rich in protein forces your kidneys to work more because it increases glomerular pressure and hyperfiltration; furthermore, the by-product of protein digestion is ammonia - a toxin that the kidneys must work hard to neutralize. More protein means more stress on the kidneys, which can, over time, contribute to decreased kidney function.
9. Sleep Disruption
Your sleep and activity cycles regulate and coordinate kidney function, and the tissues of this organ are renewed only when you are sleeping. So if you don't get enough sleep, you disrupt this process and increase your risk of harm. Not getting enough sleep can also cause atherosclerosis or hardening and clogging of the arteries. This condition could lead to high blood pressure that can overload the kidneys and cause failure over time.
10. Alcohol Consumption
Alcohol is a powerful toxin that stresses the kidneys and other organs. Excessive alcohol consumption can cause serious kidney damage, so you should limit the amount of your favorite drinks. Too much alcohol will store uric acid in the kidney tubules, causing tubular obstruction and increasing the risk of kidney failure. Alcohol also dehydrates your organs and impairs normal kidney function. The recommended daily amount of alcohol is one drink for women and the elderly, and two for men.