Kidney health is extremely important, yet oftenoverlooked, with over 20 million Americans potentially harboring undetected kidney damage.Kidneys act as the body's natural filtration system, removing waste and excess fluid. Whenthe kidneys become compromised, waste builds up, leading to issues like high blood pressure,fatigue, and even kidney failure. In this video, we will explore 13 common habits that canseriously impact kidney health over time. Number 1: Eating Too Much Salt To process highsalt intake, the kidneys must work harder to filter more blood and remove extra sodium andfluid. This can lead to higher blood pressure, inflammation, and scarring of the kidney'sdelicate blood vessels and tissues over time. The American Heart Association recommends limitingsodium intake to 2,300 milligrams per day,.
Equal to approximately 1 teaspoon of salt. Startpaying closer attention to nutrition labels, avoid prepackaged and processed foods high in sodium,and use more fresh herbs and spices to flavor food instead of salt. Number 2: Not DrinkingEnough Water When you don't drink enough fluids, the concentration of waste products in yourblood rises, making the kidneys work harder. Dehydration also increases the risk of developingkidney stones or urinary tract infections. Most healthy adults should aim to drink at least 2 to3 liters of fluids per day. Pay attention to your thirst cues and be sure to drink more on hot daysor with increased activity. Plain water is best, but unsweetened teas, coconut water, and fruitsand vegetables with high water content can contribute to your fluid intake as well. Number3: Smoking Smoking constricts blood vessels,.
Restricting blood flow to the kidneys. Thisimpairs their ability to filter waste effectively. The chemicals in cigarette smoke also cause damageand inflammation within the kidneys, significantly raising the risk of chronic kidney disease.Quitting smoking and avoiding secondhand smoke is one of the best things you can do for overallhealth and kidney health. If you currently smoke, talk with your doctor about quitting strategieslike nicotine patches, counseling, medications, or local smoking cessation resources. Number 4:Ignoring Urination Urges Delaying urination causes urine to pool in the bladder, allowing bacteriato grow. This leads to urinary tract infections that can spread to the kidneys. Holding in urinealso places extra pressure on the kidneys. Show your kidneys some care by promptly attendingto the call of nature, aiming not to surpass.
A 4-hour interval between bathroom breaks. Be sureto fully empty your bladder each time for optimal kidney health. Number 5: Overusing Pain RelieversCommon over-the-counter pain relievers like NSAIDs and Paracetamol are harmful to the kidneys whenoverused. These drugs can reduce blood flow, cause toxicity, inflammation, and interfere withthe kidneys' natural filtration abilities. Too frequent use has been linked with acute kidneyfailure and disease. Use pain relievers only when truly needed, at the lowest effective dose.Chronic sufferers should explore alternative pain relief options like yoga, massage, acupuncture,and heating pads. Check with a doctor before taking any new medications, especially ifkidney disease runs in your family. Number 6: Ignoring High Blood Pressure Uncontrolled highblood pressure damages the blood vessels in.
The kidneys. This reduces their ability towork properly. Monitoring blood pressure and keeping it within a healthy range is crucialfor reducing strain on these organs. Get your blood pressure evaluated regularly and followyour doctor's treatment plan, which may include lifestyle changes and medications. Keepingblood pressure optimized will go a long way in preserving kidney function. Number 7: NotGetting Enough Sleep Chronic sleep deprivation throws off your circadian rhythms, which helpregulate kidney function. Without proper rest, kidneys work less efficiently to filter waste fromthe bloodstream. Over time, poor sleep impacts the kidneys' blood flow and natural cycles. Aim for7-9 hours of quality sleep per night to support healthy kidney function. Adopting a consistentsleep schedule, limiting electronics before bed,.
And creating an optimal sleep environmentcan all encourage better sleep. Number 8: Eating Too Much Processed Food Packaged snacksand frozen meals are notoriously high in sodium, phosphorus, and unhealthy preservatives. Thesesubstances must be filtered out by the kidneys and can accumulate over time, forming kidneystones and causing damage. Processed foods also contribute to high blood pressure, diabetes, andweight gain―all risk factors for kidney disease. Avoid eating processed foods high in chemicals,sodium, and phosphorus. Be sure to thoroughly read nutrition labels when grocery shopping.Focus your diet on nutrient-dense whole foods like fruits, vegetables, lean protein, wholegrains, and healthy fats instead. Number 9: Not Exercising Enough Living a sedentary lifestyleincreases the risk of obesity, heart disease,.
And diabetes―some of the leading causes of kidneydisease. Regular exercise helps manage these conditions by lowering blood pressure, reducinginflammation, and keeping weight under control. However, extreme over-exercising and takingsupplements to aid performance can also damage the kidneys. Aim for 150 minutes of moderate or 75minutes of vigorous exercise per week, in addition to twice-weekly strength training. This helpsreduce risk factors for kidney disease while avoiding extreme forms of exercise that couldlead to harm. Activities like walking, jogging, swimming, and cycling are great for the kidneys.Number 10: Consuming Too Much Sugar Excess sugar consumption leads to weight gain, diabetes, andcardiovascular disease. All of these conditions damage the kidneys by causing inflammation andblockages within kidney arteries and structures..
Sugary foods also put a strain on the kidneys bycausing blood pressure spikes and fluid retention. Limit added sugar to no more than 25 grams or6 teaspoons per day for women and 36 grams or 9 teaspoons for men. Cut out sugary sodas andlimit sweets to occasional treats. Be mindful of “hidden” sugars in condiments, packaged foods, andfancy coffee drinks as well. Number 11: Drinking Too Much Alcohol While an occasional drink maybe fine, excessive alcohol intake stresses the liver and causes hormonal imbalances. Both ofthese factors can lead to high blood pressure, nerve damage within the kidneys, and a higher riskof kidney disease. Illicit drugs also directly damage kidney blood vessels and tissues. If youdrink, do so only in moderation by sticking to one drink or less per day for women and two drinksor less per day for men. Avoid binge drinking and.
Illicit drug use altogether to keep your kidneyshealthy. Number 12: Poorly Managing Diabetes Poorly managed diabetes poses a significant riskto kidney health. Over time, elevated blood sugar levels can cause damage to the small blood vesselsin the kidneys, leading to a condition known as diabetic nephropathy. This condition impairs thekidneys' ability to filter waste products and excess fluids from the blood, ultimately resultingin kidney damage or failure. Regular monitoring of blood sugar levels, a healthy diet, and propermanagement of diabetes with medications and lifestyle changes are crucial in preventing kidneycomplications associated with diabetes. Number 13: Consuming too much caffeine Excessive caffeineintake can contribute to dehydration, potentially compromising kidney function. Moderation incoffee and other caffeinated beverages is.
Advised to maintain proper hydration levels andsupport overall kidney health. The kidneys play an incredibly important role in overall health andlongevity, yet many overlook kidney health until problems arise. By avoiding these 13 detrimentalhabits, monitoring risk factors, staying hydrated, and making kidney-friendly lifestyle choices,you can keep your kidneys functioning smoothly for years to come. Tell us, what habits will youstart today to preserve your kidney function? Share your thoughts in the comments below! Don'tforget to like, share, and subscribe to our channel for more videos on health and wellness.Until next time, take care and stay healthy.