Chronic Diseases

5 Simple Things You Do That Could Damage Your Kidneys

Unfortunately, many of us do not realize that certain seemingly harmless activities actually contribute to kidney disease or injury.

Medically Inspected by: Loreta D. Dayco, MD, Edilberto B. Garcia, Jr., MD, and Maria Christina H. Ventura, MD

The kidneys are bean-shaped organs found at the back below the ribs and are responsible for various important physiological functions. One of its main roles is to filter toxins out of our blood and transform them into urine for excretion. It is also responsible for producing certain hormones that are important in other bodily processes.

When our kidneys get impaired, toxins may accumulate in the blood and serious complications that affect other organ functions may ensue. According to the Department of Health, kidney disease is the 9th leading cause of death for the past several years. Thus, it is important to keep them healthy while you can.

Unfortunately, many of us do not realize that certain seemingly harmless activities actually contribute to kidney disease or injury. As a precaution, here are a few everyday habits you might need to watch out for to avoid inflicting damage to your kidneys.

Excessive soda consumption.

One study suggests that too much soda may contribute to the development of chronic kidney problems. In particular, the study said that drinking two or more glasses of cola was associated with a higher chance of developing chronic kidney disease. Another study found that women who frequently drank diet soda had a 30 percent reduction in kidney function in the span of 20 years versus women who did not.

Excessive salt intake.

One of the components of salt is sodium, and having too much of it in your diet may increase your blood pressure. Increased levels of blood pressure may result in the constricting of your blood vessels. When blood vessels are constricted, the kidneys may not be able to properly clean out the toxins and result to waste buildup.

Excessive strenuous physical activity.

While engaging in physical activities is generally good for our health, too much of it may also cause problems. One rare condition called rhabdomyolysis happens when our muscle cells burst due to too much exertion. When this happens, their contents escape into the bloodstream and may lead to kidney injury. Signs of rhabdomyolysis include muscle cramps or aches, dark-colored urine, and feeling too fatigued to complete tasks. If you experience these symptoms, consult with your doctor for proper diagnosis and management.

Sitting for too long.

While too much physical exercise is bad, too little of it may also be detrimental to your health. Sitting down for too long may also affect your kidneys. One study found that women who were seated for less than three hours each day were 30 percent less likely to develop chronic kidney disease than women who reported sitting down for more than eight hours a day.

Lack of sleep.

Over the years, several studies have linked the development of kidney complications to lack of sleep. According to the U.S. National Kidney Foundation, the tasks of kidneys are regulated by the sleep-wake cycle, so any disruption to this may impact how our kidneys work.

How to take care of your kidneys

Given the important contribution of kidneys to our daily functioning, proper care is needed to make sure they stay healthy. Here are a few ways to keep your kidneys in tip-top shape:

Incorporate at least one physical activity into your routine. A healthy amount of exercise is recommended to maintain cardiovascular health and prevent complications resulting to kidney damage.
Opt for water instead. Water is essential in helping your kidneys flush out the toxins so make sure to stay hydrated throughout the day.
Regulate your blood pressure. Avoid diets high in cholesterol and activities that may cause your blood pressure to exceed the normal reading. You may also consult with your doctor for any medication you can take that may help you manage high blood pressure.
Avoid salt consumption, or make sure your intake is done in moderation.
Practice good sleep hygiene. Make sure your sleeping environment is comfortable, quiet, and cool. During the day, stay active and skip naps to improve your sleep.

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