Every thirty minutes, our kidneys filter all of the blood in your body, removing toxins from the blood, excreting them in urine, and preventing damage to all of your organs. They also produce hormones and absorb minerals. Additionally, your kidneys regulate the alkaline/acid balance in your body, preventing you from being acidic.

You may not notice the damage or the steady decline of your kidneys for years as your kidneys can still do their job with as little as 20% of their capacity. Hence, to prevent many kidney issues from occurring unexpectedly, it is very important to take care of them before it is too late.

Here are 10 common habits that can pose much pressure on your kidneys and can cause serious damage over time.

Insufficient Intake of Water

The most important function of our kidneys is to filter blood and remove toxins and waste materials that can harm our body. Lack of water in the body may lead to significant kidney damage, as blood will get so concentrated that there the blood flow to the kidneys will be reduced. In this way, the ability of kidneys to eliminate toxins from the body will be impeded, and as toxins accumulate in the body, the number of diseases and health issues will increase.

Too Much Salt In Your Diet

Your body needs sodium or salt to work properly. But the regular use of high amounts of salt may raise blood pressure and put a lot of stress on the kidneys. In this case, your kidneys need to work much harder to metabolize and excrete it, and their function is reduced, and the body retains water. And water retention may increase the blood pressure and the risk of kidney disease. No more than 5.8 grams of salt should be eaten daily, so take it easy with that salt shaker.

Frequently Delaying the Urge to Urinate

Holding in urine on a regular basis applies pressure to the kidneys and that may lead to renal failure, kidney stones and urinary incontinence. And if the urine stays in the bladder for a longer time, it increases the multiplication of bacteria in the urine. These harmful bacteria cause urinary tract and kidney infections. Hence, remember that you should never postpone your urge to urinate.

Consuming Too Much Sugar

According to some scientific studies, people who consume 2 or more sugary drinks daily are more prone to have protein in their urine, and having protein in your urine is an early sign that your kidneys are not doing their job properly.

Vitamin B6 And Magnesium Deficiencies

According to a study, vitamin B6 deficiency increases your risk of kidney stones. For optimal kidney function, you should consume at least 1.3 milligrams of vitamin B6 daily. Foods that are rich in this vitamin include fish, chickpeas, beef liver, potatoes and starchy vegetables, and non-citrus fruits.

Also, if you don’t have enough magnesium in your diet, calcium can’t get properly absorbed and assimilated, which may lead to the overload of calcium and formation of kidney stone. To prevent that, consume green leafy vegetables, beans, seeds and nuts.

High Protein Diet

Over consumption of protein, especially red meat, increases the metabolic load on your kidneys. Also, protein digestion is too often accompanied by ammonia – a toxin your already taxed kidneys need to neutralize. More protein means more pressure for the kidneys, which can, over time, lead to decreased function.

Not Getting Enough Sleep

Numerous studies have suggested that insufficient sleep leads to increased clogging of the arteries and high blood pressure, which elevated the chances for the development of kidney diseases. During the night your body repairs damaged kidney tissue, in the case of sleep deficiency, these processes will be stopped, leading to damage of kidney.

Excessive amounts of Caffeine

Too much caffeine increases the blood pressure, and applies pressure to the kidneys, leading to kidney damage. According to a study, the consumption of caffeine is directly linked to kidney stones, as caffeine increases the excretion of calcium in the urine.

Abusing Painkillers

Way too often we take medications too fast, in big doses and not in the right way. When pain occurs, even small aches and pains, it’s so easy for us to just swallow the pill. But, we must be aware that all pharmaceutical drugs come with side effects, and many cause damage to the kidneys. 

Alcohol Consumption

Alcohol is actually a legal toxin that can lead to stress on the kidneys and liver, and its excessive amounts lead to damage of the kidneys. If you consume alcohol in a large amount, the uric acid will be stored in the renal tubules, leading to the tubular obstruction which elevates the risk of kidney failure. What’s more, alcohol dehydrates the body and thus destroys the normal function of the kidneys.

To maintain your physical healthy and reduce your kidney issues, it is important to eat lots of fresh, whole foods that is full of fruits and vegetable. And if you keep the above information in mind and avoid these habits as much as you can, your kidneys will not have to undergo constant stress and it is beneficial to your general health.