Top 11 Worst Habits That Harm Kidney Health

Many people turn to pain relievers for issues like menstrual cramps, headaches, or stress-induced fatigue. However, some painkillers can be toxic to the kidneys, either by directly affecting their function or due to poor excretion, leading to a buildup that impacts kidney performance.

Some drugs to be cautious about:

• Overdosing on paracetamol can cause acute kidney failure. Paracetamol, a common painkiller, is typically safe but can lead to kidney failure if taken in very high doses (15g/day) or over prolonged periods, often seen in those who misuse it for persistent headaches without proper medical guidance.
• Certain non-steroidal anti-inflammatory drugs (NSAIDs) like meloxicam and diclofenac can reduce blood flow to the kidneys, subsequently lowering their filtering function.

Therefore, when using pain relievers, it is crucial to consult with a doctor to avoid any harmful effects on your kidneys and other organs.

Regular alcohol consumption doubles the risk of developing kidney disease. This happens because the kidneys filter and remove toxins from the blood, but alcohol impairs this ability. Additionally, alcohol can cause uric acid buildup in the renal tubules, leading to blockages that increase the risk of kidney failure and other kidney diseases. Excessive alcohol intake also disrupts the balance of electrolytes and hormones that affect kidney function.

Furthermore, drinking large amounts of alcohol raises blood pressure, a common cause of kidney disease. In Vietnam, particularly among men, alcohol is often consumed in social settings and celebrations. Excessive drinking can lead to alcohol addiction, with individuals constantly craving alcohol, replacing meals with alcohol, and drinking it excessively. Breaking this harmful habit can significantly improve kidney health.

If you want to protect your kidney health, you should start cutting out these sugary drinks from your diet immediately. A 2016 study published in the American Journal of Nephrology found that among 2,382 volunteers participating in the Tehran Lipid and Glucose Study, those who drank more than four bottles of soda per week were twice as likely to develop kidney disease compared to those who consumed half a bottle or less per week.

Some harmful substances in carbonated soft drinks that increase kidney disease risk:

• Phosphate - a substance that contributes to kidney stones.
• Fructose - increases the kidney’s sensitivity to angiotensin II, a protein that regulates salt balance. This leads to the reabsorption of salt in the kidneys, causing kidney disease.

Holding urine is an unhealthy habit that can be detrimental to kidney health. Urine accumulates in the bladder located in the pelvic area. When holding urine, toxins build up in the bladder. More dangerously, individuals who regularly hold their urine may experience issues such as painful urination, frequent urination, fever, and chills, which arise due to impaired kidney function. Therefore, when feeling pressure in the bladder, it is important to urinate immediately to avoid kidney-related diseases.

It is difficult to determine exactly how long holding urine can impact health, as this depends on individual factors, dehydration status, water intake, and bladder function. However, the longer urine is held, the more it allows bacteria to grow and puts excessive strain on the bladder. Overstretching the bladder not only increases urination frequency but can also cause urinary retention, and in severe cases, when urine backs up into the kidneys, it can lead to kidney failure or even death. To protect kidney function, it is important to avoid long periods of holding urine and seek medical attention immediately if any symptoms occur.

Blood pressure is a major factor that directly affects kidney function. Just like salt, coffee can elevate blood pressure, thereby placing additional strain on the kidneys. Consuming excessive coffee daily can lead to permanent kidney damage over time. Instead of reaching for coffee to fight fatigue, consider healthier alternatives such as light exercise, eye massages, listening to music, or playing a game.

Furthermore, the caffeine in coffee blocks the brain's adenosine, which leads to fatigue and stimulates adrenaline release. If you drink too much coffee, these effects intensify, leading to anxiety. Habitual coffee drinkers may also face an increased risk of insomnia-related conditions.

Chronic high blood pressure can damage and destroy blood vessels throughout the body, reducing blood flow to the kidneys. A sudden spike in blood pressure can also damage the glomerular filter in the kidneys, preventing them from properly removing waste and excess water.

Hypertension is a leading cause of chronic kidney disease. In modern society, high blood pressure has become a growing risk, exacerbated by the pressures of work and life. To prevent this, it's essential to regularly monitor your blood pressure, adopt a healthy sleep schedule, avoid late-night work, and reduce stress that could lead to hypertension.

Not drinking enough water is a top habit that harms the kidneys. Without proper hydration, toxins accumulate in the blood and are not effectively filtered by the kidneys, increasing the risk of kidney stones. The kidneys need adequate water intake to perform their functions properly. A simple way to check if you're drinking enough water is by observing the color of your urine. If it's yellow, you might be dehydrated.

When the body is dehydrated, urine becomes more concentrated. As the concentration of bilirubin increases, the urine turns darker yellow. This concentration can sometimes lead to the formation of kidney stones, such as calcium oxalate and uric acid stones. Over time, this can damage the kidneys and lead to reduced kidney function, potentially causing further kidney diseases. Digestive health is also affected, particularly the stomach, if you habitually drink water while eating. Scientists have found that water dilutes digestive enzymes, increases insulin levels, and promotes fat accumulation in the body.

A sedentary lifestyle increases the risk of kidney disease by up to 30%. Regular physical activity helps regulate blood pressure and glucose metabolism, both essential for kidney health. Prolonged sitting or lying down can reduce circulation and hinder urine flow, allowing minerals in urine to settle and form kidney stones. Additionally, lack of movement reduces calcium absorption, which leads to excess calcium being excreted in urine and contributing to stone formation.

It’s important to establish an active lifestyle by exercising at least 2-3 times a week. You can also make kidney-friendly drinks like fruit juices or herbal teas to prevent bacterial growth in the kidneys. Maintaining a balanced diet, not skipping meals, and eating moderate portions of meat, fish, and vegetables while avoiding fatty, oxalate-rich, and high-salt foods will further protect your kidney health.

One of the worst habits to mention is eating too much salt. When you consume excessive salt, your body becomes very thirsty, leading you to drink more water. This increases blood circulation to the kidneys, causing them to work harder. If this continues, it may lead to kidney failure. Additionally, salt is one of the primary causes of kidney stones.

The safe amount of salt for an adult is around 1,500 mg per day. The key is to reduce salt intake, such as cutting back on fish sauce, dipping sauces, and lowering the salt used during cooking. For children, it is important to teach them to eat low-salt foods starting from when they begin solid foods by preparing bland meals for them.

Vitamin C plays a vital role in boosting immunity and detoxifying the body. However, instead of drinking fresh fruit juices rich in vitamin C, many people opt for effervescent vitamin C tablets. Regular use of these tablets can increase the likelihood of kidney stones, as some of the vitamin C is excreted in the urine as oxalate, a key component of kidney stones.

Some effervescent vitamin C tablets should not be used regularly:

• UPSA C tablets contain 1,000 mg of vitamin C and 283 mg of salt, formed during the effervescence reaction. These should not be used by people with kidney disease or those on a salt-restricted diet (high blood pressure).
• UPSA C calcium tablets contain 500 mg of potassium salts, which should be avoided by those with high calcium in the blood, urine with stone deposits, or a history of kidney stones.

Protein is an essential nutrient for the body's growth and development. During protein metabolism, byproducts such as nitrogen, urea, and uric acid are produced, which increase the levels of uric acid in the blood and raise its pH. To balance this, the body draws calcium from the bones to form calcium phosphate, helping to neutralize the pH. However, the continuous extraction of calcium weakens bones, leading to osteoporosis. The calcium excreted through the kidneys can also accumulate over time, potentially leading to kidney stones, especially for those with impaired kidney function.

Those at risk of consuming excess protein:

• Bodybuilders who not only consume protein from meat but also supplement with protein-enhancing products.
• People on weight-loss diets who avoid carbohydrates and fats, relying on protein to sustain energy.
• Individuals who have an imbalanced diet, particularly those who dislike vegetables but consume large amounts of meat.

While protein is crucial for energy, the right amount depends on age, gender, and physical activity level. It's important to consider the optimal time and amount to supplement protein for the body.