Kidney Health: Gurugram Doctor Shares 5 Daily Habits That Quietly Damage Your Kidneys
According to a study published in The Lancet in 2020, there were an estimated 697.5 million cases of kidney disease worldwide in 2017. Nearly one-third of these patients reside in China and India, with over 115 million people affected in India alone. In March last year, the Lok Sabha was informed about the prevalence of kidney disease in the country. Citing data from the Indian Council of Medical Research (ICMR) and findings from The Lancet (2020), the Minister of State in the Ministry of Health and Family Welfare stated that the age-standardised prevalence of Chronic Kidney Disease (CKD) in India increased by 5.6% between 1990 and 2017.
Did You Know That Kidney Diseases Can Be Avoided by Paying Attention to Daily Habits?
Your kidneys are essential organs that filter waste, control electrolytes, maintain blood pressure, and balance fluids within the body. The World Health Organization (WHO) and the International Society of Nephrology state that nearly 10% of the world's population is living with chronic kidney disease (CKD), often called a silent killer. While diabetes and hypertension are common known causes of kidney damage, studies show that some daily habits can gradually harm your kidneys over time.
Dr. Shalabh Agrawal, Director of Urology & Andrology at CK Birla Hospital in Gurugram, shared with TOI Health five common habits that do serious damage to the kidneys without immediate signs.
Excessive Salt Consumption
A diet rich in salt is strongly associated with kidney stress and hypertension. The World Health Organization recommends no more than 5 grams of salt per day, but many people exceed this due to processed foods, packaged snacks, and restaurant meals. Excessive salt causes the body to retain water to dilute sodium, increasing blood pressure and damaging the small blood vessels in the kidneys that filter blood. Research in the Journal of the American Society of Nephrology indicates that increased salt consumption can accelerate the decline in kidney function among hypertensive patients.
Overuse of Painkillers
The overuse of non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and diclofenac has been linked to kidney injuries. According to the National Kidney Foundation, these drugs reduce blood flow to the kidneys by interfering with prostaglandins, substances responsible for adequate kidney blood flow. This overuse is particularly risky for older individuals or those with pre-existing kidney conditions.
Lack of Water Intake
Adequate water intake ensures the elimination of toxins through urine. Insufficient water can reduce urine volume, leading to a higher concentration of minerals in the kidneys. Studies suggest that low water intake may increase the risk of kidney stones, further compromising kidney health.
Frequent Consumption of Ultra-Processed Foods
Ultra-processed foods, such as packaged snacks, instant noodles, sweet drinks, and processed meats, contain high levels of sodium, phosphorus, and preservatives. A study in the American Journal of Clinical Nutrition found that high consumption of processed foods is associated with an increased risk of chronic kidney disease. The phosphorus additives in these foods are believed to negatively affect kidney function.
Chronic Sleep Deprivation
Sleep is crucial for proper kidney function. Research by the National Institutes of Health (NIH) indicates that poor sleep quality or sleeping fewer than six hours per night can elevate the risk of kidney disease. Sleep deprivation disrupts the body's natural circadian rhythm, which is essential for kidney health.
Kidney damage is a gradual process, often without immediate signs. However, various studies emphasize that lifestyle choices significantly impact kidney condition over time. To maintain kidney health, consider:
- Reducing salt consumption
- Taking medications correctly
- Drinking adequate fluids
- Limiting ultra-processed foods
- Getting sufficient sleep
Healthy lifestyle habits are vital for supporting proper kidney function and preventing long-term damage.
