10 Habits You Need To Avoid Which Can Damage Your Kidneys

Kidneys are an extremely vital body part of a human body. They not only produce red blood cells (RBCs) but also help in detoxifying the internal organs. Eliminating excess water, controlling mineral levels in the blood, and regulating blood pressure are other essential functions of the kidneys. Hence, there are certain habits you need to avoid which can damage your kidneys.

Reducing the risk of damaging your kidneys is essential since they perform significant functions in your body. Because if kidneys fail then waste products will pile up inside your body. This has a chance of causing severe medical conditions. Also, if the symptoms are ignored and proper treatment is not provided, then it can lead to permanent kidney failure.

Here, we will talk about those habits you need to avoid which can damage your kidneys:

Resisting the urge to pee

It is one of the important habits you need to avoid which can damage your kidneys. If you do not empty your bladder in regular intervals, then it can result in severe kidney problems. When you resist the urge to urinate, your urine remains in the bladder for an extended period. What happens next? Bacteria start multiplying at a much faster rate. And consequently, result in kidney infections and urinary incontinence. If you continue with this habit, it will create severe problems in the future.

Sitting for long hours

Yes, you read it right! The corporate life demands to sit in front of our systems for long hours. This is not good for one’s health. Regular physical activity helps to improve blood pressure and healthy glucose metabolism. And both these activities are essential for maintaining healthy kidneys. Sitting for long hours without much movement increases the risk of kidney diseases by 30%. If you spend more than 8 hours a day sitting in one place, then it can lead to severe conditions of the kidney. It is better to lead an active lifestyle at home. You can exercise 2-3 times a week. Or talk a walk around your neighborhood. In short, it is better to make your body do some physical exercise to continue its smooth functioning.

Too much work-out

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~Common story…I was working out like a beast, diet was 100%, but I was getting more and more beat down. Bad mood 24/7, stopped sleeping but tired, and although I was constantly eating, always hungry. ⁣⁣⁣⁣ ⁣⁣⁣⁣ My weight was up and I had missed my period. If all this wasn't a red flag, THAT FREAKING SHOULD BE. ⁣⁣⁣⁣ ⁣⁣⁣⁣ So I added weekly refeeds into my diet, hoping to up my carbs enough to boost my metabolism again and stimulate my hormones, but nothing worked. ⁣⁣⁣⁣ ⁣⁣⁣⁣ Feeling so defeated I knew I had to take a break. I was not to step foot in a gym for 10 days. I slept in, made breakfast every morning. I didn't stress about my diet, indulging when I wished, ate out. ⁣⁣⁣⁣ ⁣⁣⁣⁣ When my hiatus ended, I was certain this had been my issue. ⁣⁣⁣⁣ ⁣⁣⁣⁣ After a month of upping my calories, two weeks off plan, and breaking from the gym, my measurements hadn't increased at all! ⁣⁣⁣⁣ ⁣⁣⁣⁣ I felt amazing. I was sleeping better, had energy, better mood, with a pep in my step. I was 8 pounds lighter. I had busted through my wall. ⁣⁣⁣⁣ ⁣⁣⁣⁣ My body was telling me it needed a break. I was over working, and under eating. It wasn't until I started feeding myself, and laying off the gym that my body started responding again. ⁣⁣⁣⁣ ⁣⁣⁣⁣ This is the perfect example of why you shouldn't HAVE to spend your life in the gym. YOU CAN DO TOO MUCH.⁣⁣⁣⁣ ⁣⁣⁣⁣ I was so deathly afraid of refeeds, or maintenance calories and losing all the hard work I had put in. Summer was right around the corner so I ignored, and push harder. ⁣⁣⁣⁣ ⁣⁣⁣⁣ Diet breaks are like 1 step backwards but 2 steps forward. I had taken a step backwards, but I had now jumped ahead two. ⁣⁣⁣⁣ ⁣⁣⁣⁣ Do not be afraid to put your journey aside and focus on yourself. It will be there when you are ready to get back on the horse. ⁣⁣⁣⁣ ⁣⁣⁣⁣ Listen to your body, when it is pissed it will fight. Mine was telling me, you are doing TOO much. ⁣⁣⁣⁣ ⁣⁣⁣⁣ Schedule those breaks, recharge and refuel and just relax and enjoy life. I know I respond well to that.⁣⁣⁣ ⁣⁣⁣ Check out my blog post over on the site all about my journey through over training and diet breaks. Could this be you? . www.willsquatforpizza.com Kelly Collier Nutrition

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Working out is good. But you must have heard, ‘Too much of anything is terrible.” So working out for very long hours can cause Rhabdomyolysis. It is a condition which causes injury to your muscles, and the content of the dead fibers can flow in your bloodstream. This can lead to several health complications. The worst result is that of kidney failure. You can look out for symptoms like muscle pain and dark-colored urine. These are an indication that your increased training time is getting your side effects and you need to regulate your time for your kidney health. Also, visit the doctor as soon as possible in such cases.


Anti-inflammatory drugs are safe until taken in high amounts. Regular intake of painkillers can lead to severe kidney damage or sometimes even kidney failures. This happens because over-the-counter analgesics tend to decrease the blood flow to your kidneys. This affects the proper functioning of the kidneys. Make sure that if ever you suffer from kidney disease then you should take painkillers only for a short period and also the lowest possible dose. If your pain aggravates, it is better to go and see a doctor for yourself. Conditions worsen if you are already suffering from kidney disease and keep consuming painkillers.

Not drinking enough water

Not drinking enough water

This is another critical habits you need to avoid which can damage your kidneys. A human body needs to stay hydrated to help in the normal functioning of the kidneys. It allows kidneys to produce urine by removing excess sodium and toxins from the body. If you do not drink ample amount of water every day, it can lead to the formation of kidney stones. Doctors usually recommend drinking 1.5-2 liters of water to keep the good health of the kidneys. Also, note that it is pure water which counts and not other forms of liquid consumption. You can self-diagnose the health of your kidneys by keeping a check on the color of your urine. It should be light yellow. If it is any darker color, it is a symptom of kidney damage. In such a case, you should consult a doctor at the earliest.

Missing out on sleep

A night of good sleep is not just right for you to be fresh but also for your kidney health. Disrupted sleep cycles regulate and coordinate the kidney functions. How? Kidney tissues are renewed only when a human body is sleeping. So if you do not get proper sleep, you are interrupting this body process and increasing the risk of getting kidney disease. Not only this, but irregular sleep cycles also account to cause Atherosclerosis. In this, your arteries are hardened or clogged thereby leading to high blood pressure. Because of this, kidneys can be overloaded, and it can also result in kidney failure. Hence, make sure you get the right amount of sleep before you start your day.

Drinking diet soda

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Soda or Pop? —Random but I grew up calling it soda and always thought people were cool who called it pop.??‍♀️? . Fun fact – “There are no studies that indicate any long-term health risks from drinking diet soda. Diet Soda (defined as calorie free carbonated beverages sweetened with aspartame, sucralose, acesulfame-potassium, or other non-caloric or minimally caloric sweeteners) is not harmful to health, well-being, or body composition.” . I drank this growing up and swore up and down that it was the reason I had my love handles.. come to find out, it had nothing to do with it: . “There is no evidence that diet soda inhibits fat loss, or that it even spikes insulin levels to levels that would be detrimental to health. . Current research that attempts to link diet soda with health issues did not have equal caloric consumption. Excess caloric consumption has a direct correlation with many health issues not diet soda specifically. . Many people who have bad diets consume diet soda in an attempt to do "less damage" – this results in an incorrect conclusion that diet soda leads to an unhealthy condition.” . BUT WHAT ABOUT THE ASPARTAME?? . “Concern of aspartame appears to be overblown for the most part. Its ability to 'cause headaches' is not well known and highly confounded with placebo/hypochondriacs, as well as being an under-researched topic. . What about those studies that I read saying diet soda was bad? . “Most likely that was a survey or epidemiological research. This is research that aims to find correlations (relationships) between two variables, and sets up future studies to find which variable causes what.” . Don’t get me wrong.. I drink at least 100oz of water a day and have a Diet Coke once in awhile. Water is still important and soda is not a substitute for it—But don’t feel guilty have a soda once in awhile. Enjoy! . Read more?? https://examine.com/nutrition/is-diet-soda-bad-for-you/ . . . . . #dietsoda #dietcoke #nutritionfacts #mythsbusted #sodafacts #nutritionmythsbusted #nutritionmyths #weightlossfacts #nutritiontruth #fridayyy #enjoylife #lifesshort #simplepleasures #nutritioncoach #tgif #tgifridays

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Did you know that health experts are of the opinion that consuming diet soda is related to kidney problems? If you are a consistent consumer of diet soda, you should probably think of quitting this habit. It declines the kidney functioning to a significant extent.

Eating too much meat

Eating too much meat

Why? Because overeating meat can generate a lot of acid in your blood. This can cause Acidosis which is a condition in which your kidneys will be unable to keep your body’s pH level in balance. It can also worsen with time causing severe digestive issues and chronic kidney disorders. Daily intake of protein should be around 1-1.6 grams per kilogram. If you are exceeding this amount then, your kidney is at risk. You can replace meat with more fruits and vegetables or include varieties of protein items like eggs, fish, beans, and nuts to balance your diet.

Too much salt and sugar

Too much salt and sugar

Know that the kidneys metabolize 95% of the sodium you consume with foods. Hence, if you chose to eat too many salty products, then your organs will have to work quite hard to get rid of the excess sodium. The kidneys will be unable to function properly which will lead to excess retention of water in the body. This will consequently increase the blood pressure. Hence, cut down on any excess salty items you have been consuming all this while.
Besides, too much sugar is also not good for the health of your kidneys. Excess sugar may lead to obesity and an increased risk of diabetes. And these two are leading causes of kidney failures.
Note that, the recommended intake of salt is approximately 3.75 grams per day and for sugar, it is 25-38 grams. Also, you need to pay attention to the ingredients of the items you buy for yourself.

Do not ignore common infections

It is something many of us tend to do in our lifetime. We ignore common infections like cold, cough, flu, tonsillitis, etc. It can be a problem if the illnesses last for long. It is because the proteins made by the body to fight these illnesses usually settle on the filtering parts of the kidneys. This can lead to inflammation of the kidneys especially if the disease is not cured at the earliest. You can always avoid bacterial infections by treating them properly. Do take a break from your everyday schedule, get enough sleep, and take antibiotics if needed. But do not let you ignore your health because of your work or other programs.

Thus, these are the everyday habits you need to avoid which can cause damage to your kidneys. Do you have any of them? If yes, then it’s time to work on those habits to avoid future consequences.