10 Habits That Damage Your Kidneys and Liver

Did you know that even if your kidneys are only working at 20%, you can still lead a pretty normal life? It’s crazy how our kidneys can quietly get weaker without us even noticing. Simple things we do every day can actually harm our kidneys, and by the time we realize it, it might be too late to protect your kidneys.

Our kidneys and liver are like superheroes inside us, doing all sorts of important jobs like making hormones, cleaning our blood, and keeping everything in balance. In Chinese beliefs, they’re seen as essential for our life energy.

To protect your kidneys and liver means taking care of yourself. If you want them to keep working well for a long time, it’s important to avoid certain habits. But don’t worry, it’s still not too late to make a change! Here are some common habits that could be tough on your kidneys and liver. Also, read ways to clean your kidneys.

1. Not Drinking Enough Water Damage Your Kidneys

Adequate hydration is crucial, as chronic dehydration can lead to lasting harm. A general guideline is to consume half your body weight (in pounds) in ounces of water daily. For instance, a person weighing 180 pounds should aim for approximately 90 ounces per day. However, it’s important not to exceed a gallon of water daily.

While water is the optimal choice, other beverages like tea and coffee are acceptable. I typically advise my patients that up to 24 ounces of their daily fluid intake can consist of alternatives to water, though this recommendation may not apply universally. Individuals with conditions such as heart failure, advanced kidney disease, chronic edema, or those undergoing dialysis may have specific fluid restrictions.

Studies indicate that individuals with stage 3 chronic kidney disease (CKD) can potentially slow down the progression of kidney disease by maintaining adequate hydration with water. It’s advisable to limit the consumption of artificially sweetened sodas and other beverages, if you want to protect your kidneys.

2. Insufficient Physical Activity hurt Your Kidneys

Exercise serves as another effective means, if you’re determined to protect your kidneys and liver. A notable study published in 2013 in the Journal of the American Society of Nephrology revealed that postmenopausal women who engaged in regular exercise experienced a 31% lower risk of developing kidney stones. In general, maintaining a healthy weight diminishes the likelihood of kidney stones, so it’s essential to stay active.

3. Unhealthy Dietary Habits

Processed foods pose significant harm due to their phosphorus content and the presence of various chemicals that strain the kidneys’ filtration capabilities. Opting for fresh fruits and vegetables over canned varieties is advisable.

While protein is essential for the body, an excessively high intake of animal protein can be detrimental. Animal-based protein tends to produce elevated levels of acid in the body. Instead, prioritizing plant-based protein sources is recommended. Typically, a daily protein intake of around 0.8 grams per kilogram of body weight is advised.

So if you want to protect your kidneys and liver, you should know a diet overly reliant on protein can be damaging, excessive sugar consumption is also detrimental. Diabetes stands as the primary cause of kidney failure in the US. Managing diabetes and moderating carbohydrate intake can help slow the progression of kidney disease. An ideal diet comprises a balance of healthy fruits, vegetables, whole grains, and plant-based protein, coupled with ample water intake.

4. Excessive Alcohol Consumption

Consuming alcohol in excess is directly linked to liver damage, with risks escalating for complex liver diseases, especially when drinking occurs outside of meal times.

Moderate alcohol consumption is generally manageable for the liver. However, excessive intake can lead to the accumulation of fats, commonly referred to as fatty liver, a hallmark of alcoholic liver disease.

Alcohol metabolism produces triglycerides, contributing to the development of fatty liver, which can progress to more severe conditions. According to the National Institute of Alcohol Abuse and Alcoholism, heavy alcohol consumption significantly contributes to morbidity rates.

In progressive alcoholic liver disease, initial stages involve fatty liver or steatosis, which, without intervention, can advance to alcoholic hepatitis and potentially culminate in liver failure. The irreversible stage, alcoholic cirrhosis, manifests as tissue scarring, indicating permanent liver damage.

5. Sitting Too Much

Recent research has established a connection between extended periods of sitting and the onset of kidney disease. While the precise mechanisms underlying how sedentary behavior or physical activity directly influence kidney health remain unclear, studies indicate that higher levels of physical activity correlate with enhanced blood pressure and glucose metabolism, both pivotal factors to protect your kidneys and liver.

6. Smoking

The habit of smoking has been associated with atherosclerosis, a condition characterized by the narrowing and hardening of blood vessels, which can impede the blood supply to vital organs, including the kidneys. A study published in Clinical Pharmacology and Therapeutics reveals that even as few as two cigarettes per day can double the number of endothelial cells in the bloodstream, indicating arterial damage. Numerous studies cited in the Clinical Journal of the American Society of Nephrology since 2003 consistently link smoking to a decline in kidney function.

7. Using Herbal and Dietary Supplements (HDS)

While herbal and dietary supplements (HDS) can transition from being highly recommended to absolutely necessary in some cases, it’s crucial to understand their impact on the liver.

The prevalence of using dietary supplements, whether from herbal or synthetic sources, is notable in the US. Physicians may suggest these supplements upon detecting specific deficiencies. However, before incorporating herbal and dietary supplements (HDS) into your regimen, it’s essential to assess their compatibility to protect your kidneys.

HDS-induced liver injury refers to the chemical damage or toxicity (hepatotoxicity) in the liver resulting from the consumption of HDS. Instances of hepatotoxicity and associated liver injuries linked to HDS have been on the rise, likely correlated with increased reliance on such supplements.

For instance, individuals using body-building HDS have reported symptoms like itching and prolonged jaundice, indicative of liver disease.

8. Vitamin B6 Deficiency

Maintaining a healthy diet is crucial for promoting optimal kidney function. Research conducted at the University of Maryland Medical Center indicates that a deficiency in vitamin B6 heightens the risk of developing kidney stones. To support kidney health, it’s recommended to consume a minimum of 1.3 milligrams of vitamin B6 daily.

Rich sources of vitamin B6 include fish, chickpeas, beef liver, potatoes, starchy vegetables, and non-citrus fruits. Incorporating these foods into your diet can help ensure adequate intake of this essential nutrient to protect your kidneys.

9. Frequent Sleep Disruption

Quality sleep is not only enjoyable but also vital if you want to protect your kidneys. Chronic sleep disruption has been linked to the onset of kidney disease, as reported by Science Daily. Dr. Michael Sole, a Cardiologist and founding director of the Peter Munk Cardiac Center, as well as Professor of Medicine and Physiology at the University of Toronto, explains that kidney tissue undergoes renewal during the night.

Therefore, interruptions in sleep can directly harm this organ. Prioritizing uninterrupted sleep can contribute significantly to maintaining kidney health.

10. Frequent Dining Out

Regularly dining out can pose risks to the health of your liver. Apart from liver disease stemming from excessive alcohol consumption, other factors contribute to adverse effects on the liver, collectively termed nonalcoholic fatty liver disease (NFLD).

The global prevalence of NFLD surged from 391.2 million cases in 1990 to approximately 882.1 million cases in 2017, as reported by Japanese researchers. Dietary habits, nutritional imbalances, and overall lifestyle choices are significant contributors to NFLD, particularly in Western countries.

Regarding dietary patterns, dining out has played a role in the substantial increase in food portions over the years. Buffets featuring all-you-can-eat options, colossal food challenges, and other trends promoting large food servings have heightened the risk of liver disease among Americans.

Final Words

Your liver’s function is pivotal, often delineating the boundary between life and death. Thus, if you engage in these ten habits frequently, it’s high time to transition to healthier alternatives.

Leave behind alcoholic beverages, poor dietary choices, smoking and unmonitored drug usage to protect your kidneys and liver.