Kidney Health: 6 Habits That Seriously Damage Your Kidneys and How to Reverse Them |

The kidneys are the body’s hard-working filters, processing about 50 liters of blood every day to remove waste, toxins and extra fluid. Despite their crucial role, many of our daily habits can be harmful without us realizing it. The reported prevalence of kidney disease in different regions of India ranges from <1% to 13%, and recently data from the Kidney Disease Data Center Study of the International Society of Nephrology reported a prevalence of 17%. Kidney damage is not always sudden; it is usually the result of long-term neglect. Below are six habits that can damage the kidneys, and also learn how to reverse their effects before it's too late.

Not drinking enough water

Water helps your kidneys flush out toxins and prevent the formation of kidney stones. Chronic dehydration puts extra strain on the kidneys, decreasing their efficiency and increasing the risk of infections. A report published in the journal Karger states: “Dehydration, defined as excessive loss of body fluids, is known to be associated with acute renal dysfunction.”
Make hydration a priority. Aim for at least 8-10 glasses of water per day, unless otherwise advised by a doctor. Add fruits like lemon or cucumber to your water for extra flavor and benefits. The urine should be light yellow, indicating good hydration.

Eating too much sugar

Excessive sugar intake is linked to obesity and diabetes, both leading causes of kidney disease. High sugar levels can damage the small blood vessels in the kidneys, affecting their ability to filter blood effectively.

Cut back on sugary snacks, soft drinks and processed foods. Switch to natural sweeteners such as honey, that too in a controlled manner. Check blood sugar levels regularly and eat a balanced diet rich in vegetables, lean proteins and whole grains.

Processed food is a regular part of our diet

Processed foods are packed with sodium and preservatives, which can lead to high blood pressure, a major risk factor for kidney damage. The excess salt also forces the kidneys to work overtime to maintain a healthy electrolyte balance. As published in the Clinical Kidney Journal: “Excessive energy intake is a major factor driving the global epidemic of obesity, which in turn is linked to the increase in NCDs, including chronic kidney disease.”
Gradually reduce the intake of processed and packaged foods. Cook more meals at home with fresh ingredients. Choose herbs and spices to flavor dishes instead of salt, and read labels to identify hidden sodium content.

Sitting for long periods of time

Sitting for long periods reduces blood circulation and can lead to obesity and high blood pressure, both of which put a strain on the kidneys. Lack of physical activity is also linked to chronic inflammation, which has a negative impact kidney health.

According to a study published in Sports Medicine, “Prolonged sitting at work is associated with increased risk for the spectrum of kidney disease, proteinuria, chronic kidney disease, dialysis (ESRD), and all-cause and kidney disease mortality.”
The study also added that physical activity, even at a minimum level of 15 min/day (90 min/week) of moderate-intensity exercise, was associated with a reduction in these risks.” Add movement to your day. Take a short walk every hour if you have a desk job.

Ignoring the urge to urinate

Holding your urine for long periods of time can increase pressure on your kidneys and bladder. Over time, this can lead to infections, urinary retention and even kidney stones. According to a study published in 2022, prolonged urine retention was found to be an important risk factor
Train yourself to respond quickly to nature’s call. Provide regular bathroom breaks if you tend to get caught up in work or other activities. This simple habit can prevent long-term kidney strain.

Excessive use of painkillers

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin can reduce blood flow to the kidneys, especially if used excessively or without medical supervision. Over time, this can lead to acute kidney injury or chronic kidney disease. According to John Hopkins Medicine, “Prolonged exposure to certain painkillers can damage the small filtering blood vessels in the kidney.”
Only use painkillers when absolutely necessary and try to opt for natural pain relief methods where possible, such as heat therapy or physiotherapy.