Everyday Habits That May Be Damaging Your Kidneys
Your kidneys work continuously to filter waste and regulate fluid, salts, and minerals. The good news is that several everyday habits can be changed to help protect them.
1. 💊 Taking painkillers too often
Regular or excessive use of NSAIDs such as ibuprofen and naproxen can damage the kidneys, particularly in people who already have kidney disease, diabetes, or high blood pressure. Taking NSAIDs while dehydrated can also increase the risk of acute kidney injury.
2. 🧂 Eating too much salt
A high-sodium diet can raise blood pressure, and high blood pressure can damage the kidneys. Much of the sodium in modern diets comes from processed, packaged, and restaurant foods, not just the salt shaker.
3. 🚬 Smoking
Smoking can worsen kidney damage and contributes to cardiovascular problems that also affect kidney health. Quitting is one of the lifestyle changes recommended for protecting kidney function.
4. 💧 Becoming dehydrated
Severe dehydration—particularly during vomiting, diarrhea, fever, or other illness—can reduce blood flow to the kidneys and contribute to acute kidney injury.
That doesn’t mean you need to force huge amounts of water every day. Drink enough to stay appropriately hydrated, with individual needs depending on your health and circumstances.
5. 🩸 Ignoring high blood pressure
High blood pressure is an important cause and accelerator of kidney disease. Keeping it under control is one of the most important things you can do for your kidneys.
6. 🍬 Poorly controlled diabetes
Persistently high blood glucose can damage the blood vessels that filter blood in the kidneys. If you have diabetes, keeping your glucose in the target range helps protect kidney function.
7. 🍺 Drinking too much alcohol
Excessive alcohol consumption can raise blood pressure and contribute to weight gain, both of which can increase kidney-related risks.
8. 🛋️ Being physically inactive
Regular physical activity helps with weight, blood pressure, and blood glucose—all important factors in kidney health.
9. 😴 Consistently getting too little sleep
Poor sleep can make it harder to manage blood pressure and blood glucose. NIDDK recommends aiming for around 7–8 hours of sleep for adults.
10. 💊 Taking supplements or medicines without checking
Some over-the-counter medicines, supplements, and herbal products can affect kidney function or interact with other medications. It’s particularly important to check with a pharmacist or doctor if you already have kidney disease.
🧪 Don’t wait for symptoms
One of the biggest problems with kidney disease is that early disease may have no symptoms. People with diabetes, high blood pressure, heart disease, or a family history of kidney failure are at higher risk and may benefit from kidney testing.
