Kidneys — the fist-sized organs located at the bottom of our rib cage, on both sides of our spine — are known to perform several important functions. They help to keep the body disease-free and play a crucial role in eliminating waste and toxins. Their function has an impact on the blood pressure, fluid, and electrolyte balance.
Thus, it becomes important to be aware about the most common lifestyle choices that harm the kidneys in the long run.
Excess salt and sugar: Experts emphasize that the regular salt intake, especially in India, is way beyond the recommended limit. While the recommended salt intake is 4-5 grams per day, most vegetarians consume 8-9 grams per day and non-vegetarians consume 10-12 grams per day, observes Dr Jatin Kothari, director of nephrology and chief consultant, renal transplant medicine, Nanavati Max Hospital, Mumbai. Also, this does not mean substituting the regular table salt with rock or Epsom salt or any other forms of salt as that would increase the risk of sodium deficiency, explains Dr Kothari.
This excess salt intake increases the risk of hypertension and eventually increases the risk of kidney stones, adds Dr Kothari.
Dr Rushi Deshpande, director academics, nephrology, Jaslok Hospital, Mumbai points out, “The risk of hypertension increases is high due to the processed food. He also adds, “More than moderate levels of sugar consumption not only increases the risk of diabetes and obesity, it also increases the risk of kidney issues.” Most individuals undergoing kidney dialysis have had a history of uncontrolled diabetes, points out Dr Deshpande.
Inadequate water consumption: After salt and sugar, inadequate water consumption is another leading causes of kidney issues, especially kidney stones, explains Dr Anil Kumar BT, HOD, Sr consultant nephrologist & chief transplant physician, Gleneagles Hospitals, Kengeri, Bangalore. This is true for children too.
“Dehydration depletes the body fluids, and this reduces the blood supply to the vital organs including kidney,” explains Dr Kumar.
The recommended limit of water is up to 8 glasses every day, advises Dr Kumar. He adds, “Those working outdoors, or engaged in heavy physical exercise, athletes, those who perspire more must consume 3.5-4 liters of water every day.”
Dr Kumar cautions, “while hydration can help maintain kidney health, overhydration can reduce the filtration rate in the long run and hamper kidney health.”
Dehydration must be reversed within 24-48 hours for maintaining kidney health. If the body stays dehydrated for 3-4 days, it can lead to irreversible damage to kidneys requiring kidney dialysis, warns Dr Kumar.
Misuse of painkillers: One of the rising concerns for kidney injuries is excessive use of painkillers, explains Dr Deshpande. Painkillers are non-steroidal anti-inflammatory drugs (NSAIDs). “Regular use of painkillers for headache, body pain or any such reasons compromises the blood supply to the kidney,” warns Dr Kumar. “This decreases the Glomerular Filtration Rate (GFR), the rate of blood supply through the glomeruli (the tiny blood vessels in the kidney for waste filtering) in kidneys every minute,” adds Dr Kumar.
Further painkillers taken in a state of dehydration can cause renal shut down, warns Dr Deshpande
Excess protein intake: Most individuals, these days, consume proteins in excess. Although six-pack abs look appealing, excess protein consumed in the form of animal protein, protein powders, plant-based or other supplements can harm the kidney and affect the filtration rate.
Recommended protein intake for every individual is 1-1.5 gram per kilogram of protein per day. On average, this would indicate 60-70 grams of protein per day, advises Dr Deshpande.
Alcohol: Alcohol abuse does not directly affect kidney, but indirectly it increases the risk of cancer, says Dr Kothari. When the liver is damaged, it then damages the kidney. Alcohol increases the risk of kidney stones due to the production of high uric acid, warns Dr Deshpande.
While alcohol must be consumed in moderation, people must refrain from adulterated or home-made alcohol, lest the sub-standard ingredients can affect the kidneys, cautions Dr Deshpande.
Lack of good sleep: Although sleep and kidney health are not directly connected, those with sleep apnea are at high risk of kidney diseases, opines Dr Kothari. “Also, inadequate sleep increases the chances of hypertension, which further affects kidney health in the form of swelling in the feet and ankles, protein in the urine and chronic kidney disease,” explains Dr Deshpande.
Eating healthy food, adequate amount of water, and healthy forms of exercise and weight management helps, advise experts.
Those with pre-existing kidney conditions must maintain a healthy weight by exercising regularly, limit alcohol consumption and avoid smoking completely, explains Dr Krithika Mohan, Nephrologist & Transplant Physician, Trustwell Hospitals, Bangalore. Also, they must control comorbidities such as diabetes hypertension among others, she adds.
Takeaways
Inadequate water, excess salt and protein, misuse of protein supplements and painkillers are the key culprits that affect kidney health. Along with this, lack of sleep and alcohol abuse can harm the kidneys in the long run.
