Your kidneys play an important role in your body’s overall health. They help to remove waste and extra fluid from your body. They also remove acid to maintain a healthy balance of water, salts and minerals. Without a healthy balance, your nerves, muscles and other tissues in your body may start to not function normally. Thus, it is extremely important to keep your kidneys healthy. Below are common habits that you may not realize are harming your kidneys.
1. Overusing painkillers
Over the counter pain medicines, such as NSAIDs (nonsteroidal anti-inflammatory drugs), may alleviate your aches and pains, but they can harm the kidneys, especially if you already have kidney disease. Reduce your regular use of NSAIDs and never go over the recommended dosage.
2. Consuming too much salt
Diets high in salt have a lot of sodium, which can increase blood pressure and in time affect renal function.A study by the San Giovanni Bosco Hospital, Italy found that too much salt has a direct tissue effect on the kidney, inducing hypertrophy and fibrosis. Too much salt may also cause kidney stones.
3. Eating processed foods
Processed foods are significant sources of sodium and phosphorus. Many people who have kidney disease need to limit phosphorus in their diets. Some studies have shown that high phosphorus intake from processed foods in people without kidney disease may be harmful to their kidneys and bones. Try adopting the DASH diet to guide your healthy eating habits.
4. Not drinking enough water
Staying hydrated is beneficial for your health for multiple reasons, especially for your kidneys. Staying well hydrated aids your kidneys in their effort to clear sodium and toxins from your body. Drinking enough water is also one of the best ways to avoid kidney stones. Drinking about 1.5 to 2 liters of water per day is a healthy target for an average adult.
5. Missing out on sleep
A good night’s rest is extremely important to your overall well-being and, it turns out, your kidneys. Kidney function is regulated by the sleep-wake cycle which helps coordinate the kidneys’ workload over 24 hours.
6. Eating too much meat
Animal protein generates high amounts of acid in the blood, which can be harmful to the kidneys and cause acidosis.
Acidosis is a condition in which kidneys cannot eliminate acid fast enough.
7. Eating too many foods high in sugar
Sugar contributes to obesity which increases your risk of developing high blood pressure and diabetes, two of the leading causes of kidney disease. In addition to desserts, sugar is often added to foods and drinks that you may not consider “sweet.” Avoid condiments, breakfast cereals, and white bread which are all sneaky sources of processed sugar. Pay attention to the ingredients when buying packaged goods to avoid added sugar in your diet.
8. Alcohol in excess
Drinking more than four drinks of alcohol a day is considered to be heavy or excess drinking. Regular, heavy drinking has been found to double the risk of chronic kidney disease. Frequent smokers who also engage in heavy drinking have an even higher risk of possible kidney problems. Restrict your alcohol consumption back to less than four drinks a day to prevent kidney problems in the future.
9. Sitting still
Sitting for long periods of time has now been linked to the development of kidney disease. Although researchers don’t know yet why or how sedentary time or physical activity directly impact kidney health, it is known that greater physical activity is associated with improved blood pressure and glucose metabolism, both important factors in kidney health.
The kidneys do so much for our bodies to ensure they are happy and healthy. The above listed are ways that you can start to help them and you stay that way.
