7 habits you should quit soon if you want healthy kidneys

Things you do every day can cause your kidneys to weaken over time - Photo: FREEPIK

The things you do every day can gradually weaken your kidneys over time, even leading to chronic kidney failure if not changed soon, according to Science Alert .

Use painkillers

Common over-the-counter anti-inflammatory pain relievers such as ibuprofen and aspirin can damage kidney tubules. People with chronic kidney disease should avoid these medications unless prescribed by a doctor and have their kidney function monitored.

To reduce the risk of side effects, use pain relievers for the shortest possible time and at the recommended dose on the package.

Not drinking enough water

Water is essential for the kidneys to remove waste. People who do not drink enough water can damage their kidneys, especially in hot weather. Concentrated urine from dehydration has a higher concentration of waste, increasing the risk of kidney stones and urinary tract infections, which can damage the kidneys.

Some people with medical conditions such as liver disease or heart failure may need to limit their fluid intake. But for most people, it is recommended to drink 1.5 to 2 liters of water per day, which is about six to eight glasses.

Drink too much alcohol

The kidneys regulate the amount of water in the body. Alcohol can dehydrate the body, which can change the way the kidneys work. Drinking too much alcohol can also increase blood pressure, which can damage the kidneys.

Smoking damages the kidneys

Cigarette smoke contains toxic chemicals such as cadmium, which can damage the kidneys. Smoking promotes oxidative stress and can narrow blood vessels and damage blood vessel linings, leading to kidney damage. Smoking also increases the risk of other conditions that can damage the kidneys, such as diabetes and high blood pressure.

Overweight

Waist circumference is a good measure of abdominal fat, which has been shown to increase the risk of heart disease and diabetes — two common causes of kidney disease.

Obesity can also damage the kidneys, disrupting the way chemicals in fat tissue work. Eating a healthy diet combined with exercise can help you lose weight and keep your kidneys healthy.

Some studies show that physical activity reduces the risk of kidney disease. Aim for about 30 minutes of activity a day, but build up gradually to avoid overexertion.

Unhealthy food choices

Ultra-processed foods contain ingredients such as fat, sugar, salt, and additives such as artificial colors, flavorings, and preservatives to improve flavor and extend shelf life.

A US study followed 14,000 adults for 24 years. Those who ate the most ultra-processed foods had a 24% higher risk of kidney disease. Nearly 5,000 of them developed chronic kidney disease.

A high-salt diet can also be harmful, especially for people who already have kidney disease. Limit your salt intake to no more than 6 grams, or one teaspoon, per day.

Not getting enough sleep

Some evidence suggests that sleep quality and duration are linked to kidney disease. One study found that poor sleep increases the risk of chronic kidney disease.

The ideal amount of sleep for most people is seven to nine hours per night.

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Source: https://tuoitre.vn/7-thoi-quen-nen-bo-som-neu-muon-than-khoe-manh-20250412171741952.htm