6 everyday habits that could damage your kidneys over time

Several everyday habits, including delaying urination, drinking too little water and self-medicating with antibiotics, could increase the risk of kidney damage if practised repeatedly over time.

Kidney failure occurs when the kidneys lose their ability to adequately remove waste and excess fluid from the blood.

Chronic kidney disease (CKD) can develop gradually over several years, often without obvious symptoms in its early stages.

According to a recent publication by msn.com, kidney damage may progress unnoticed because the kidneys can compensate for declining function until the disease becomes advanced.

Below are six habits that could affect kidney health and the measures people can take to reduce the risk.

1. Poorly controlled blood pressure and blood sugar

Persistently high blood pressure and blood sugar levels can damage the blood vessels and tiny filtering structures in the kidneys, reducing their ability to remove waste from the blood.

High blood pressure and diabetes are among the leading risk factors for chronic kidney disease.

People living with these conditions are advised to follow their doctors’ treatment plans, monitor their levels and undergo kidney function tests when recommended.

2. Routinely holding urine for too long

Regularly delaying trips to the bathroom can keep the bladder full for extended periods and may increase the risk of urinary tract infections.

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In some cases, an infection can spread to the kidneys, and repeated kidney infections may eventually affect kidney function.

Although occasionally postponing urination may not cause harm, making it a regular habit is best avoided.

3. Not drinking enough water

Dehydration can affect the kidneys by reducing blood flow to these organs. Severe dehydration may lead to acute kidney injury, while concentrated urine can increase the risk of kidney stones in some people.

According to WebMD, drinking water regularly throughout the day can help prevent dehydration, particularly during hot weather or after heavy sweating.

However, fluid requirements vary depending on a person’s health, physical activity and environment. People with certain kidney or heart conditions may also need to follow specific fluid recommendations from their doctors.

4. Self-medicating with antibiotics

Taking antibiotics without medical advice or using them incorrectly can expose people to unnecessary risks, including kidney injury from certain medicines.

Some antibiotics can impair kidney function, particularly in people with existing kidney problems or when the medicines are used at inappropriate doses.

Antibiotics should therefore be taken only when prescribed by a qualified healthcare professional and used according to the prescribed instructions.

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People should avoid using leftover antibiotics or taking medicines prescribed for someone else.

5. Eating too many processed and salty foods

Diets high in sodium, unhealthy fats and calories can contribute to high blood pressure, weight gain and other metabolic conditions associated with declining kidney health.

Foods such as sausages, processed meats, instant noodles, fast food and packaged snacks can contain high amounts of sodium, particularly when consumed frequently.

Reducing salt intake and choosing fresh or minimally processed foods can help support healthy blood pressure and reduce some of the risks associated with kidney disease.

6. Consuming excessive added sugar

Frequent consumption of sugary drinks, sweets and other foods high in added sugar can contribute to weight gain, obesity and insulin resistance, increasing the risk of type 2 diabetes.

Diabetes is a major cause of chronic kidney disease because persistently elevated blood sugar can damage the kidneys’ filtering structures.

Excessive sugar consumption can also contribute to conditions such as high blood pressure that place additional strain on the kidneys.

The American Heart Association recommends limiting added sugar to no more than 25 grams, or approximately six teaspoons, daily for most women and 36 grams, or about nine teaspoons, for most men.

Why early testing matters

Kidney disease may not produce noticeable symptoms until significant damage has occurred.

Warning signs such as swelling, changes in urination and persistent fatigue can appear when the condition is already advanced, although these symptoms can also have other causes.

People with diabetes, high blood pressure, a family history of kidney disease or previous kidney damage should discuss appropriate screening with their healthcare providers.

Blood tests can assess how well the kidneys filter waste, while urine tests can detect signs of kidney damage before symptoms develop.

Adopting healthier habits, managing existing medical conditions and undergoing recommended kidney function tests can help reduce the risk of complications and support long-term kidney health.

MRA/VPO

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