The kidneys are vital organs responsible for cleansing the blood, filtering out excess fluids, and eliminating waste through urine. They are located just below the rib cage on either side of the spine, in the upper abdominal area.
Beyond filtration, the kidneys also regulate mineral balance and produce hormones that are essential for several bodily functions. For this reason, keeping them healthy is crucial for overall well-being.
When the kidneys are not functioning properly, the body often sends warning signs. Symptoms such as dizziness, changes in urine color or volume, anemia, fatigue, nausea, breathing difficulties, itchy skin, or sudden body pain may indicate kidney issues.
While these signs shouldn’t be ignored, it’s important not to panic. Adopting simple daily habits can significantly support kidney health. However, if you experience persistent symptoms or pain in the kidney area, it’s best to seek medical advice for accurate diagnosis and treatment.
The following habits are known to strengthen kidney health and reduce the risk of damage. Let’s explore the common mistakes that harm the kidneys—and how to avoid them.
1. Empty the Bladder Timely:
We all have a habit of delaying the urge to urinate while we are doing some work or in some place where you’re unable to urinate. But maintaining this full bladder for a long time will cause damage to your kidneys.
The urine that remains for a long time in the bladder will enhance the growth of harmful bacteria which can cause kidney infections or urinary tract infection. Also, a full bladder will increase the pressure on the kidneys which in turn results in renal failure. So, respond to the call of nature and stay healthy.
2. Intake of Sufficient Water:
Drinking plenty of water will help the kidneys to flush out the toxins easily from the body, or else they damage your kidneys. Staying hydrated will increase the blood flow to the kidneys and thereby it eliminates toxins from the body.
So, drink at least 10 – 12 glasses of fluid daily to maintain healthy kidneys and hydrated body. But remember that drinking too much of water will put a slight load on kidney’s function.
3. Limit your Protein Diet:
We all are aware that proteins are good and essential for your health but excessive intake of protein-based foods like red meat will raise the risk of getting kidney problems.
Kidneys metabolize the diet and expel nitrogen as the byproduct from protein foods. But high protein diet will raise the metabolic load and thereby increase glomerular pressure and hyperfiltration which in turn causes kidney problems. So, limit your protein intake for the overall health of the body, including kidneys.
4. Reduce Salt Consumption:
Whenever you consume salt in high quantities, then the kidneys need to work more to excrete the excess salt and thereby less working on its functionality. This might cause water retention in the body and increases blood pressure and thus risk of getting kidney disease.
So, consume salt for not more than 5 grams a day (about 1 teaspoon) to prevent damage to your kidneys and other health problems.
5. Quit Smoking:
Smoking is injurious to health, we all know this thing. Smoking damages each and every organ of the body (including kidneys). It increases blood pressure and heart rate which in turn reduces the blood flow and narrows the blood vessels in the kidneys.
So, quit smoking and the use of tobacco products will disrupt the kidney functioning and increase the risk of getting kidney diseases. Take some suggestions from your family doctors or professionals to eliminate this habit and stay healthy.
6. Reduce the Use of Analgesics:
Most of us are having the habit of taking over the counter pain relievers (analgesics) to get rid of pain, inflammation, and fever but do you know that they damage different organs (including kidneys) in your body?
It is proved in research that analgesics reduce your blood flow to the kidneys and disturb the functioning of your kidneys. So, avoid taking painkillers without consulting your doctor and have it, if it’s necessary. Or else the long term usage will cause acute renal failure or chronic kidney problems.
7. Avoid Excessive Alcohol Intake:
Drinking alcohol will not damage your liver but also cause certain damage to the kidneys why because this toxic substance puts a lot of stress on these organs. Excessive intake of alcohol will cause uric acid deposits in renal tubules which lead to tubular obstruction and kidney failure.
Alcohol causes dehydration which is another defect that disrupts the kidney’s functionality. If you don’t have this habit then it’s good for health but if you have then drink it in moderation.
8. Get Enough of Sleep:
A sound sleep of about 7 – 8 hours daily is essential for overall health but due to our busy lifestyles, we are not getting that enough sleep. Do you know that renewal of organ tissues occurs at night while you sleep?
If you don’t get enough sleep then there will be an interruption in the renewal process which in turn damages not only kidneys but all other organs. Studies have suggested that sleepless nights raise the blood pressure levels and clog the arteries.
So, have some healthy sleeping habits and also maintain a good balance between rest and work for a healthy life.
9. Cut Down your Caffeine Content:
Intake of too much caffeine content will cause high blood pressure which in turn puts pressure on your kidneys. Regular over usage of caffeine will damage your kidneys and a little to your heart.
Caffeine increases the calcium excretion in urine and also cause kidney stone problem. So, drink 2 cups of coffee and 3 cups of tea per day. It’s recommended to limit your intake of other caffeine sources such as energy drinks, cocoa, chocolate, soft drinks, certain medications (made from caffeine extract), etc. to get rid of kidney problems.
10. Don’t Ignore Common Infections:
Ignoring certain infections like flu, cough, tonsillitis, cold, pharyngitis, etc. might be some symptoms of kidney damage. People suffering from kidney disease become more sensitive to weather changes and gets sick too often.
Hence avoid ignoring the infections caused due to bacteria or virus, as it damages your kidneys if not treated on time. So, when you’re suffering from these common infections, get treatment properly and quickly by consulting your doctor. Rest your body till you feel better.
Consider these things as a part of your lifestyle habits to maintain healthy kidneys and thereby healthy body.
