Nephrologist reveals 7 most common daily habits that cause damage to your kidneys

Habits that are damaging your kidneys (Picture Credit: Pexels)

Your kidneys humbly toil around the clock to filter toxins, balance fluids and maintain blood pressure. But plenty of everyday routines are silently putting the squeeze on these essential organs. Here are seven common habits that secretly hurt your kidneys.

Kidneys are some of the hardest working organs in your body. They filter about 200 liters of blood a day, removing waste, balancing electrolytes and maintaining appropriate hydration levels in the body. But although your kidneys are vitally important, kidney health frequently slips off the radar until things start to get bad.

The good news is, many of the sources of kidney damage are preventable. Daily activities, from what you eat and drink to how you medicate your body, can either support or undermine the health of these vital organs. Knowing about such risk factors and making small changes in lifestyle can help in maintaining kidney function and prevention against chronic kidney disease (CKD).

Dr. Niharica Verma, a Delhi-based nephrologist associated with ICare Health shares, “Almost every kidney disease progresses silently and don’t cause any symptom until the kidneys are seriously damaged which could even mean complete renal failure.”

“By the time patients become symptomatic — and that can manifest with swelling, fatigue or change in urination — such substantial damage often has already been done,” she adds.

Here are seven everyday practices that Dr. Verma says could be secretly damaging your kidneys.

The kidney’s filtering power to eliminate toxins is seriously diminished during dehydration. If you are consistently dehydrated, you may be at risk for kidney stones, or kidney infections. Dr. Verma recommends 2–3 liters throughout the day, with more if you are active or live in a hot place.

Heavy use of non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can restrict blood flow to the kidneys. “Painkillers might alleviate pain temporarily but can be detrimental to kidney tissues in the long run,” Dr. Verma says. Use them only in emergencies.

Excessive dietary sodium makes the kidneys work harder, raising blood pressure, which is a leading cause of kidney disease. Processed foods are major culprits. Choose fresh herbs and natural spices to season size instead.

The uncontrolled diabetes and hypertension is putting your Kidney at risk. Dr. Verma stresses the importance of checkups and taking medications as prescribed to help safeguard against long-term damage to the kidneys.

Stuffing the bladder and kidneys with urine too often can mess up those internal organs’ flow and even end in infection or renal stones. Try to go away empty every time you feel the need; an empty bladder helps keep things functioning properly.

Protein itself is critical for supporting muscle health, but too much protein — particularly from red meat and ultra-processed sources — can put strain on kidneys over time. Fruits, vegetables and plant-based proteins can help to balance your diet.

Lack of sleep throws off the kidney’s natural renal cycle and hormone regulation. For maximum kidney function, Dr. Verma advises a minimum of 7–8 hours sleep per night.

The health of our kidneys is mostly in the hands of the lifestyle we adopt. As Dr. Verma says, protecting your kidneys today means a healthier tomorrow.

Yes. Dehydration reduces kidney function and can lead to kidney stones and other damage over time.

Yes. High salt intake raises blood pressure, which strains and damages the kidneys.

Frequent or long-term use of painkillers like ibuprofen can reduce blood flow to the kidneys and cause damage.

Yes. Poor sleep affects kidney function and increases the risk of high blood pressure and diabetes.

Yes. Smoking reduces blood flow to the kidneys and speeds up kidney disease progression.