9 Common Habits That Can Damage Your Kidneys

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Research shows that over 20 million Americans have kidney disease. And there are many undiagnosed cases. Kidney damage is mostly caused bad habits that we engage in the long term.

In one study, researchers found people with unhealthy habits have a 300 percent higher risk of kidney disease compared to people with healthy habits.

Here are 9 bad habits that damage your kidneys.

Holding in urine

Regularly holding in urine can damage your kidney. You’re supposed to urinate when the brain signals. Holding in can cause kidney stones and other kidneys.


Research shows that smokers have a higher risk of chronic kidney disease. This is partly because smoking narrows blood vessels and increases blood pressure.

Smoking poses a higher risk of kidney damage for people with diabetes.

Not keeping track of blood pressure

Did you know that hypertension is one of the causes of kidney damage? Tracking blood pressure levels will reduce the risk of hypertension and consequently the lower risk of kidney disease.

Being inactive

Exercising improves circulation and helps manage conditions like hypertension and diabetes. Being inactive will only make things worse.

In fact, losing weight can reduce the risk of kidney damage. So make sure you exercise at least 3 times a week.

Overindulgence in sugary foods

Eating lots of candy or drinking a lot of soda can ruin your kidney and overall health. This study shows that high intake of sugar can increase uric acid and then lead to cardiorenal disease.

Avoid processed foods since most of them contain sugar. Eat high fiber unprocessed foods to maintain a healthy kidney.

Excess or regular intake of alcohol

The kidneys help remove toxic substances from our bodies. So when you drink excess alcohol, the kidneys have to work extra hard to get rid of the alcohol.


Being dehydrated lowers the performance of the kidneys. This might lead to building up of toxins in the kidney. Make sure you drink enough water each day.

High salt intake

High salt intake can cause hypertension and damage your kidneys. Limit your intake to 2.5 grams a day.

Eating junk

Eating unhealthy foods makes the kidney work harder than it usually does. Here are foods that are food for your kidney.

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  • nworder

    2.5 grams of salt would not be enough for most people – this would be just over 1 gram of sodium ? 6-10 grams of salt a day is reqd depending on climate and exercise.
    It is the mineral with the highest daily requirement together with potassium – the two being the main alkalising minerals .

  • Salt is a good electrolyte, it is necessary: Sea salt is the best. “Pan-suola” as sold in Finland, is a poison….

  • MrCoffee

    There should be a warning label for newborns!