15 Habits that Damage Our Healthy Kidneys:
It's hard to notice when we do our kidneys damage. Even if 80% damaged, kidneys can
still do their job, and so we rarely realize they're on their last leg. Often, even common
daily habits can cause your kidneys continual damage, and when you finally discover
something's wrong, it's too late.
Our kidneys are incredible organs that work very hard. By themselves, they absorb
minerals and nutrients, produce hormones, act as a filter for toxins in our blood,
produce our urine and maintain a normal acid to alkaline ratio. We cannot live without
our kidneys functioning properly. The Chinese, for example, have looked at the kidneys
as a site of essential life force for centuries.
If you're serious about looking after yourself, then taking care of your kidneys should
be one of your primary concerns. If you want to make sure your kidneys thrive and
continue to serve you in the coming years ahead, here's a helpful list of habits you
should definitely avoid:
1. Drinking Sodas
A study conducted on employees working at Osaka University in Japan found that
drinking 2 or more soda drinks a day (either diet or regular) may well be connected to a
higher risk of kidney disease. The study included 12,000 people, and those who drank
larger quantities of soda were found to have protein in their urine, which is one of the
first signs of kidney damage. However, early detection can reverse the disease with
proper treatment.
2. A Deficiency in Vitamin B6
The healthy function of our kidneys also depends on a healthy diet, especially one that
contains certain nutrients. According to a study performed at the University of
Maryland, a vitamin B6 deficiency increases the risk of the formation of kidney stones.
For healthy kidney function, a person should have at least 1.3 milligrams of vitamin B6
in their food every day. The best sources for this vitamin are fish, beef liver, potatoes,
starchy vegetables, chickpeas and non-citrus fruits.
3. Smoking
Perhaps not surprisingly, smoking has been linked to arthrosclerosis - the narrowing
and hardening of blood vessels - which influences the blood supply going to all the
major organs, including the kidneys. According to a study published in Clinical
Pharmacology and Therapeutics, just 2 cigarettes a day are enough to double the
number of endothelial cells (the cells that line our blood vessel walls) present in your
bloodstream. This is a sign of arterial damage.
In addition, the Journal of the American Society of Nephrology references a number of
different studies conducted in the last decade that link smoking to decreased kidney
function.
4. Lack of Exercise
Another good way of protecting your kidneys is to get some exercise. A comprehensive
study published in 2013 in the Journal of the American Society of Nephrology found
that postmenopausal women who exercised had 31% (!) less risk of developing kidney
stones.
5. Magnesium Deficiency
Magnesium is what helps our body to properly absorb and assimilate calcium. If we
don't get enough magnesium, we get overloaded in calcium and, once again, develop
kidney stones. To prevent this from happening, add some leafy vegetables, seeds, nuts
or beans to your diet. Another good source of magnesium is fresh avocados.
6. Disrupted Sleep
I just love a good night's sleep and, as it turns out, so do my kidneys. According to
Science Daily, a chronic disruption in our sleep can cause kidney disease. According to
Dr. Michael Sole, Cardiologist and Professor of Medicine and Physiology at the
University of Toronto, kidney tissues get renewed during the night while we're
sleeping, so when we can't sleep without constant interruptions, the kidneys suffer
direct damage.
7. Not Drinking Enough Water
One of the most important things for our kidneys is for them to get hydrated enough to
perform their functions. If we don't get enough water in our system, toxins start
accumulating in our blood because there isn't enough fluid to take them through the
kidneys. The National Kidney Foundation recommends drinking at least 10-12 glasses
of water every day. An easy way to check if you're drinking enough is to make sure
your urine is a light color or clear. If it's dark, you're not drinking enough.
8. Not Emptying Your Bladder Fast Enough
When you hear the call to pee, you should listen to it. Obviously we're not always at a
place where we can pee right away, but if you 'hold it in' on a regular basis, it will
increase the pressure of urine on your kidneys, which can lead to renal failure or
incontinence.
9. Having Too Much Sodium in Our Diet
Salt is an important nutrient, but a disaster when taken in excessive amounts. Overconsumption of sodium will raise your blood pressure and put a lot of strain on your
kidneys. We recommend limiting yourselves to no more than 5.8 grams (0.2 ounces) of
salt per day. So put down that salt shaker!
10. Consuming Too Much Caffeine
We usually drink more caffeine than we think we do. There's coffee, tea, soft drinks and
sodas - before you know it, your body is full of caffeine every day, which causes your
blood pressure to shoot through the roof and your kidneys to suffer damage.
11. Abusing Pain-Killers
Many of us have a daily routine of taking medications. When we suffer from pain, our
first reaction is usually to swallow a pill. They do help the pain, but you should think
twice before taking too many. All pharmaceutical drugs have side effects, and many of
them cause kidney or liver damage. Check out some natural painkillers you can find or
make at home. That said, some drugs SHOULD be taken, which brings us to my next
point...
12. Not Taking Certain Drugs You Need to
If you suffer from high blood pressure and/or type 2 diabetes, two very common
conditions these days, you will probably also suffer kidney damage. Don't leave these
conditions untreated and take your daily meds to reduce your blood pressure and
control your insulin levels. Without them, you're almost guaranteed to suffer kidney
damage.
13. Consuming Too Much Protein
According to a study conducted at Harvard University, an overdose of protein in our
diet can cause our kidneys damage. When we digest protein, our body produces a
byproduct - ammonia. Ammonia is a toxin that your already-hardworking kidneys
need to neutralize. This means that the more protein we consume, the harder we work
our kidneys, which can eventually lead to kidney failure.
14. Not Treating Common Infections
We all get lazy sometimes and ignore a simple cold or a flu, which can push our body to
the brink of exhaustion. Studies have shown, however, that people who do not rest or
treat their infections often end up with kidney disease.
15. Consuming Too Much Alcohol
Now this is a no brainer. The toxins in alcohol not only damage the liver, many believe,
but they are also something your kidneys simply hate to deal with. According to
Kidney Health Australia and the American Kidney Fund, one good way of avoiding
kidney failure is drinking alcohol in moderation.
Mahesh Bhatt