Are your habits ruining your kidney health? Nephrologist explains what you need to change now

Causes of kidney ailments: Chronic conditions like diabetes or high blood pressure. High blood sugar levels or hypertension slowly damages the kidneys’ tiny blood vessels (Image: Canva)

Kidneys are among the most vital organs of your body. These bean-shaped organs work tirelessly 24/7 — filtering waste, balancing fluids, and keeping your blood pressure in check. Trouble is, many are unknowingly sabotaging them every single day.

Skipping water, the first mistake

Your body might forgive the odd day of not drinking enough water, but do it regularly and your kidneys pay the price. “Inadequate hydration affects your kidneys’ ability to flush out toxins,” warns Dr Mohit Khirbat, Consultant, Nephrology, CK Birla Hospital, Gurugram. “It can lead to kidney stones or infections. Many people assume tea or soft drinks count — but nothing beats good old-fashioned water. Keep a bottle nearby and sip regularly, especially in warm weather or during exercise,” he adds.

Also read | Chronic Kidney Disease: Easy ways to keep your kidneys healthy, from diet tweaks to hydration tips

Salt, sugar and sabotage

Processed snacks, takeaways, and even the so-called healthy granola bar could be hiding kidney enemies. “Too much salt pushes your blood pressure up. That puts strain on your kidneys over time. Likewise, excessive sugar consumption leads to obesity and diabetes—two of the top causes of chronic kidney disease,” says Dr Khirbat. He advises watching out for added sugars in surprising places like sauces, cereals, and packaged drinks. A simple switch to whole foods can go a long way.

The painkiller trap

Reaching for a painkiller might seem harmless, but long-term use of NSAIDs (like ibuprofen) may harm kidney function. “If you already have kidney issues, these drugs can reduce blood flow and worsen the damage,” Dr Khirbat says, adding, “Don’t self-medicate. Always consult your doctor before using painkillers regularly, especially if you're managing other conditions.”

Sleep, stress, and loo habits

Yes, even your loo habits matter. Holding in urine for too long may not seem serious — but it can raise bladder pressure and eventually affect kidney function. “Empty your bladder when your body tells you to. Skipping sleep is another hidden risk: poor rest contributes to hypertension and weakens kidney function. Aim for 7–8 hours of quality sleep—not just quantity, but proper rest without blue light or constant interruptions,” the expert says.

Also read | Diet guide: 13 nutrient-packed foods that are great for your kidney health

Don't ignore the warning signs

One of the most dangerous habits is ignoring chronic conditions like diabetes or high blood pressure. “Uncontrolled diabetes or hypertension slowly damages the kidneys’ tiny blood vessels,” says Dr Khirbat. Regular health check-ups, sticking to prescribed medication, and basic lifestyle control can delay or prevent damage.

Prevention is the best medicine

According to Dr Khirbat, it’s easier to protect your kidneys now than to treat them later. “Simple steps like staying hydrated, eating mindfully, avoiding unnecessary drugs, and taking chronic conditions seriously can help reduce your risk,” he says.

FAQs on How to Keep Kidneys Healthy:

1. How much water should I drink daily to keep my kidneys healthy?

It's generally recommended to drink at least 8 glasses of water a day, but individual needs can vary based on factors like climate, physical activity, and overall health. Always listen to your body and aim to stay well-hydrated.

2. What types of foods should I avoid to protect my kidneys?

Avoid foods high in salt, sugar, and unhealthy fats. Processed and packaged foods often contain hidden salts and sugars, which can strain your kidneys. Opt for whole foods like fruits, vegetables, lean proteins, and whole grains.

3. Can exercise help maintain kidney health?

Yes, regular exercise can help manage weight, reduce blood pressure, and improve overall health, which in turn supports kidney function. Aim for at least 30 minutes of moderate exercise most days of the week.

4. Is it safe to take painkillers if I have kidney issues?

If you have kidney problems, it’s crucial to consult your doctor before taking painkillers, especially NSAIDs like ibuprofen. These can reduce blood flow to the kidneys and potentially worsen kidney function.

5. How often should I get my kidneys checked?

If you have risk factors such as diabetes, high blood pressure, or a family history of kidney disease, regular check-ups are important. Your doctor can recommend the appropriate frequency for kidney function tests based on your individual health needs.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.