Revealed: These Everyday Habits That May Damage Your Kidneys- Research

By Bimbo Adesanya

According to the World Health Organisation(WHO),kidney diseases have risen from the world’s 13th leading cause of death to the 10th. The statistics is frightening .Mortality has increased from 813 000 in 2000 to 1.3 million in 2019.

In 2019, region wide kidney diseases account for: 254,028 total deaths, 131,008 deaths in men, and 123,020 deaths in women.

The age-standardized death rate due to kidney diseases was estimated at 15.6 deaths per 100,000 populations.

According to the National Kidney Foundation, kidney disease kills more than 90,000 Americans annually. That’s more than breast cancer or prostate cancer. Based on this development, if we want to live long, healthy lives, we need to take care of our kidneys. But our daily habits might be preventing us from doing that.

It’s not too late to unlearn these habits. Simple changes to your diet, supplements, and sleep will prevent kidney disease in the future. New habits may also prevent other illnesses such as diabetes. For the sake of your kidneys, consider changing these everyday habits.

Use Herbs Instead Of Salt

Eating excessive amounts of salt upsets the balance in your blood, which makes your kidneys struggle to remove water. According to 2018 research in the Journal of Clinical Hypertension, this could lead to kidney disease. Unfortunately, many Western diets tend to overindulge in salt.

The U.S. Department of Agriculture recommends that people limit their salt intake to one teaspoon per day, or 2,300 mg. That’s about one-third less than most people consume. Watch out for high sodium in pre-cooked and processed foods, as this is where kidney damage can sneak up on you.

Don’t Take Too Many Pain Relievers

According to a study in the New England Journal of Medicine, heavy use of pain relievers like Advil results in 5,000 cases of kidney failure in the U.S. each year. But how much is too much? Researchers noted that the most dangerous time to take painkillers is after fasting. If you take pain relievers with food occasionally for a headache, you should be fine.

According to Stanford medical professor Dr. Grant Lipman, pain relievers decrease the blood flow to your kidneys. Over time, this could cause your kidneys some serious strain. Dr. Lipman says that one in five marathon runners will develop the risk of kidney damage.

Treat Yourself When You Get Sick

The Center for Disease Control estimates that most people get two to three colds a year. Although these common illnesses are annoying, don’t ignore them. The longer you’re sick, the more antibodies your body will produce. Over time, these antibodies may inflame your kidneys.

Don’t be one of the 72% of Americans who go to work while sick. Be very cautious of bacterial infections such as strep throat and ear infections, because these have the highest risk of straining your kidneys. Take care of yourself to get well as soon as possible.

Don’t Hold It In

Believe it or not, holding in your pee is a primary cause of kidney problems. Dr. Cheamandeep Bali of Toronto Naturopathic Health Clinic told Huffington Post that ignoring nature’s call causes many health problems. The longer that urine stays in your body, the more bacteria it produces. When bacteria travels to your kidneys, you’re in trouble, Dr. Bali says.

Urologist Mark Gordon says that most people use the restroom eight to 10 times a day. Sometimes, you have to hold in your urine, but don’t make that a routine. If you have to go, you have to go.

Run Away From Processed Foods, Its Dangerous

To stay fresh for longer, processed foods often contain high amounts of sodium, which will damage your kidneys. But that’s not the only kidney-harming nutrient in processed food, according to NEPHCURE Kidney International. Other culprits include potassium and phosphorus.

While kidneys usually filter through potassium levels, too much potassium can put a strain on kidneys. The same goes for phosphorus. People with weak or ailing kidneys have to limit the amount of potassium and phosphorus they consume. If you eat processed foods sparingly, you won’t have this problem.

Steer Clear Of Soda

Unlike other drinks, soda provides no nutrients other than sugar. A typical 12-ounce soda has as much sugar as three and a half donuts. Researchers agree that drinking two or more sodas a day doubles your risk of kidney disease.

And it’s not just the sugar. In 2007, researchers noted that cola increases kidney risk due to its phosphoric acid. This acid threatens to mess with gene mutation to damage kidneys over time. Limiting your soda intake to one a day will drastically improve your health. Better yet, restrict your soda splurge to once a week.

Stick To Your Prescription

Take your daily medications as prescribed. Even if you feel better, stopping or pausing your medication can hurt your kidneys. In particular, blood pressure and pain medications put a strain on your kidneys if you take them sporadically. Some can cause a “rebound” where a patient experiences a second heart attack or kidney failure.

Kidneys benefit from routine. If you change your medication every day, you’ll throw your entire body off. Talk to your doctor about whether your medication could harm your kidneys. Some antibiotics pose a substantial threat to kidney health.

Research Your Supplements Before You Take Them

If you take daily supplements or vitamins, beware. High doses of certain supplements have been reported to harm your kidneys. A 2012 review by the American Society of Nephrology pinpoints the main culprits: cranberry, willow bark, wormwood oil, licorice, geranium, and vitamin C.

In particular, high doses of vitamin C and cranberry increase your risk of kidney stones. If you have a pre-existing condition, such as diabetes or an auto-immune disorder, consult your doctor before taking supplements. Even natural supplements like turmeric will hurt your kidneys if combined with certain medications.

You’re Exercising, Right?

Regular exercise isn’t just for dieters. It’s also for those who care about kidney health. The National Kidney Foundation states that exercise lowers blood pressure, improves sleep, and enhances muscle function. In other words, exercise reduces all the major risk factors for kidney disease.

You don’t have to go hard to see the benefits. During a 2019 study, people with kidney disease benefited from 150 minutes of moderate exercise per week. That’s a little over 20 minutes of walking, gardening, dancing, or biking per day. Plus, exercise releases endorphins to help you feel happier.

Don’t Go Too Hard At The Gym

It is possible to “exercise yourself to death.” Rhabdomyolysis, often called Rhabdo, is a syndrome caused by muscle breakdown. When several muscles are injured, they release enzymes that hurt your kidneys. In 40% of cases, this can result in kidney failure.

Rhabdomyolysis is dangerous but rare. Dr. Maureen Brogan of New York Medical College says that most cases occur during the first class. For instance, if a person goes to hard during their first time cycling, they’re at a higher risk. Muscles need to build up slowly, so don’t push yourself too hard.

Lighten Up On The Energy Drinks

Researchers are demanding that the FDA regulate energy drinks, which they have yet to do. Why? Because a study in Frontiers in Public Health links kidney disease to energy drinks, especially in children. Excess caffeine produces high blood pressure and stress, all of which lead to kidney damage.

Another concern revolves around the amino acid taurine. Often found in energy drinks and sports supplements, taurine tackles the kidneys head-on and is potentially dangerous to those with chronic kidney disorders. Until more research is done, err on the side of caution and limit your energy drinks.

Are You Drinking Enough Water?

One of the kidney’s main roles is to filter water, so you must keep it hydrated. The National Hydration Council reported that most kidney stones result from chronic dehydration. When you’re dehydrated, your urine has a higher concentration of minerals. These minerals can form crystals inside your kidney that grow into stones.

According to the National Kidney Foundation, there’s no hard rule on how much water you should drink. The Institute of Medicine estimates nine cups a day for women and 13 for men. But your recommended water intake varies depending on how thirsty you feel.

Too Much Red Meat Is Possibly Toxic

While eating red meat is healthy on occasion, consuming too much will hurt your kidneys over time. The Journal of the American Society of Nephrology confirms that red meat is “possibly kidney toxic.” The reason is still unclear, but researchers suggest that red meat may produce too much dietary acid.

On the flip side, plant-based proteins repair kidney injury. According to the research, replacing one serving of red meat per week lowers your risk of kidney disease by 62%. It’s a tiny change that could impact your health in the long run.

It’s Good To Stand Up More Often, When Possible

If you have a sedentary job, you’ll want to watch out. Sitting for extended periods of time every day, results in a higher risk of kidney disease. During a 2018 study in PLoS One, researchers found that an extra hour of physical activity per day reduces your chances of kidney failure significantly.

Researchers still don’t understand why sitting encourages kidney disease. Dr. Thomas Yates of the University of Lancaster suggests that exercise leads to lower blood glucose and cholesterol. High blood sugar and blood pressure both contribute to kidney failure. Standing instead of sitting will improve your kidney health.

Don’t Light Up

Most people know that smoking hurts your lungs and heart. But did you know that it damages your kidneys, too? During a 2000 study in Annals of Internal Medicine, chronic smokers (current and former) had a higher risk of kidney disease. Substance abuse creates creatinine that injures your kidneys.

To make matters worse, this kidney damage does not create symptoms. So people might be poisoning their kidneys without even knowing. The one bright side is that former smokers have less damage than current smokers. It’s never too late to quit.

Skip The Butter

A recent health trend advocates for replacing margarine with butter. In terms of your kidneys, this isn’t a good option. Butter contains saturated fats which, in high amounts, can damage your kidneys. According to the National Kidney Foundation, these fats raise LDL cholesterol (the “bad” kind) that harm your kidneys.

You can enjoy butter in small amounts, but don’t eat it every day. If you use margarine instead, look for one with no trans fat or “hydrogenated” fats. Trans fats are worse than saturated fats in raising LDL cholesterol.

Try Not To Overeat, Even During The Holidays

During holidays and celebrations, many people treat themselves by eating too much. But over eating strains your kidneys, according to Dr. Sreedhar Mandayam of Baylor College. The more you eat, the harder your kidneys work to sift through all the food, says Dr. Mandayam.

The worst overeating combination involves a lot of protein, carbohydrates, and fat. Unfortunately, most Thanksgiving and Christmas dinners include these. You can indulge occasionally, but take care not to overeat regularly. Limit your portion sizes and only eat when you’re hungry, not tired or bored

Work To Lower Stress

Chronic stress leads to kidney disease. For years, researchers have agreed that stress harms your kidney health, although they still don’t understand why. In Advances in Chronic Kidney Disease, scientists speculate that stress raises blood pressure, which scars your kidneys over time.

When people feel stressed, their eating and sleep often decline, which can become a cause for kidney problems. If you’re struggling with chronic stress, tackle it first by contacting a mental health professional. It could be the root of your other health problems.

Substitute Sugar

In moderate amounts, sugar isn’t a problem for your kidneys. The issue arises when your blood sugar rises too high. According to the American Diabetes Association, high blood sugar and diabetes force the kidneys to filter too much blood. Overworking can cause the kidneys to develop diseases over time.

Researchers from the University of Montreal found a symbiotic relationship between diabetes and kidney disease. Diabetes causes kidney disease, and kidney disease can cause diabetes. Get your blood glucose checked regularly to prevent the chance of both diseases, and limit your sugar intake.

When You Stay Up Late, Your Kidneys Are Overworked

In 2016, researchers from the University of Chicago linked poor sleep to a higher risk of kidney disease. Participants who slept 6.5 hours a night had a 19% higher chance of kidney failure. The reason is that your sleeping cycle tells your kidneys when to work and when to rest.

Researchers for the National Kidney Foundation explain that when you stay up late, your kidneys continue to work hard. Over time, chronic sleep disruption can tire out these organs. Remember that you need between seven and nine hours per sleep every night.

Artificial Sweeteners Aren’t Much Better

While a packet of Splenda may lower your calorie count, a growing body of research suggests that it harms your body. During a 2009 study, researchers discovered that drinking diet soda (an artificially-sweetened drink) increases the risk of kidney disease by 30%.

According to the researchers, less than two artificially-sweetened drinks per day won’t hurt your kidneys. Although more research needs to be done on the topic, it’s better to be safe than sorry. Replace your artificial sweeteners with honey or Stevia if you want a sweet iced tea.

Only Drink In Moderation

Drinking forces your kidneys to filter more harmful substances. If you drink frequently, you’ll cause your kidneys to overwork. The National Kidney Foundation defines over-drinking as “more than four drinks daily.” One drink equals a single glass, 12-ounce bottle, or shot.

On the other hand, a 2005 study discovered drinking in moderation may benefit your kidneys. Participants who had at least seven drinks per week (one or two glasses every day) experienced a 30% lower risk of kidney dysfunction. If you are a drinker, limit your servings to stay healthy.

Don’t Use Bodybuilding Medications

Athletes who use steroids may gain muscle, but they’ll cripple their kidneys. During a 2009 study, researchers found that nine out of ten bodybuilders developed kidney scarring from bodybuilding medications. When the athletes stopped using these steroids, their kidneys healed over time.

The American Society of Nephrology advises against steroids. They can raise your cholesterol, lower protein in your blood, and cause swelling–all of which harm kidneys. While you can take steroids for some kidney treatments, don’t take bodybuilding medications recreationally.

Some Heartburn Drugs Hurt You Over Time

While some heartburn medications are safe to take every day, proton pump inhibitors (PPIs) aren’t. Research in Kidney International suggests that PPIs, which suppress the acid in your stomach, may impair your kidneys over time. Regularly taking PPIs raises your risk of chronic kidney disease by 26%.

Fortunately, H2 Blockers (a different type of heartburn medication) didn’t produce these effects. If you need to take daily heartburn medication, talk to your doctor about switching to an H2 Blocker. If you only take PPIs occasionally–perhaps once every couple of days–you don’t have to worry.

Check Your Blood Pressure Regularly

Blood pressure is called “the silent killer” because it doesn’t produce symptoms. The American Heart Association recommends getting your blood pressure checked every two years. If you don’t, you’re putting yourself at risk for kidney disease. High blood pressure ruptures the blood vessels inside of your kidneys.

Once your blood vessels fail, your kidneys can’t regulate blood pressure. Then, your blood pressure rises very quickly. Don’t ignore your doctors’ recommendations to get your blood pressure checked. It’s quick and prevents several diseases

Do You Really Need Another Cup Of Coffee?

Regularly drinking coffee doesn’t harm your kidneys. But if you have several cups a day, you may want to consider the risks, according to the National Kidney Foundation. Caffeine creates sudden spikes in blood pressure. Although research has yet to conclude the effect this has on kidneys, you may want to be wary.

Dr. Jessica Saville of the National Kidney Foundation recommends drinking less than four cups of coffee per day. Remember that coffee additives, such as cream or flavored syrup in lattes, increases the amount of sugar and fats in your diet. These also injure your kidneys over time.

Limit Shellfish In Your Diet

Eating too much seafood–especially shellfish–will beat at your kidneys over time. In the 2014 Journal of the American Society of Nephrology, researchers found a toxic chemical called domoic acid. Also called “Amnesic Shellfish Poisoning,” domoic acid injures your kidneys.

According to the research, low quantities of domoic acid still do harm. To put this in perspective, you would need 100 times the quantity to hurt your brain, but it still hurts your kidneys. If you eat a lot of seafood, you may want to cut back. You have a higher risk of kidney disease than most people.

How MRIs, CT Scans And X-Rays May Hurt You

While getting an MRI isn’t a habit, it’s still an action that could contribute to kidney harm. The tests themselves aren’t an issue, but the contrast dye used could cause problems. The effect of these dyes resulted in a new disease called Contrast Induced Nephropathy (CIN).

According to the National Kidney Foundation, CIN causes the kidneys to shut down for two to three days. Fortunately, CIN is reversible, and only certain contrast dyes increase the risk of this illness. Talk to a health professional if you’re worried about contracting CIN.

Source: Daily Mail