These 5 Habits Can Harm Your Kidneys—Many People Are Doing Them

Mar 02, 2025 | 0 comments posted by Nature Target

The kidneys play a crucial role in maintaining overall health, performing essential functions such as filtering waste, regulating blood pressure, and supporting bone and red blood cell production. Despite their importance, many people unknowingly engage in habits that can severely damage these vital organs. From insufficient water intake to poor dietary choices, certain behaviors can put the kidneys under unnecessary strain, potentially leading to kidney disease or failure. In this article, we’ll explore the vital functions of the kidneys and highlight five common habits that can harm them, along with tips on how to protect your kidney health for the long term.

What Role Do the Kidneys Play in the Human Body?

The kidneys are vital organs in our body, performing numerous essential physiological functions. They are responsible for transporting and eliminating metabolic waste products and excess water from the body. Additionally, they help regulate blood pressure, maintain bone health, and produce red blood cells, among other functions. The kidneys are indispensable for maintaining internal environmental balance in the body.

Maintaining Bone Health and Promoting Calcium Absorption

The kidneys play an important role in bone health. They secrete active Vitamin D3, which promotes calcium absorption in the small intestine, helping to maintain normal bone development and health. Additionally, the kidneys regulate phosphate excretion, ensuring the balance of calcium and phosphate in the blood, further safeguarding bone health.

Eliminating Metabolic Waste and Maintaining Internal Balance

One of the kidneys’ most critical functions is filtering waste and excess water from the blood. As blood flows through the kidneys, the glomeruli filter metabolic waste products such as uric acid, urea, and creatinine, as well as excess water, forming urine. This urine then passes through the renal tubules, where useful substances are reabsorbed back into the blood, while waste and excess water are eliminated as urine. This process helps maintain the body’s internal balance.

Producing Red Blood Cells and Supporting Hematopoiesis

The kidneys also secrete erythropoietin, a hormone that stimulates the bone marrow to produce red blood cells. Red blood cells are essential for transporting oxygen and carbon dioxide in the body, playing a vital role in maintaining normal physiological functions.

Regulating Blood Pressure and Maintaining Vascular Health

The kidneys also help regulate blood pressure. The hormone renin, secreted by the kidneys, plays a crucial role in blood pressure regulation. It converts angiotensinogen in the blood into angiotensin I, which is further converted into angiotensin II. Angiotensin II is a powerful vasoconstrictor that causes blood vessels to constrict, increasing peripheral resistance and raising blood pressure. Additionally, the kidneys regulate the reabsorption of sodium and water, which affects blood volume and, consequently, blood pressure.

Given the kidneys' importance, when they are damaged and unable to compensate, it may lead to renal failure or even uremia, posing serious health risks.

5 Habits That Can Harm Your Kidneys—Avoid These!

Since the kidneys are so important for the body, it's crucial to be mindful of habits that can damage the urinary system and kidneys. Here are five behaviors to avoid:
Insufficient Water Intake: Not drinking enough water leads to concentrated urine, increasing the risk of kidney stones and urinary tract infections. Aim to drink enough water so that your urine is light yellow or clear, which will help reduce the risk of stones and infections.

Insufficient Water Intake: Not drinking enough water leads to concentrated urine, increasing the risk of kidney stones and urinary tract infections. Aim to drink enough water so that your urine is light yellow or clear, which will help reduce the risk of stones and infections.
Holding Urine: Chronic urinary retention can cause urine to remain in the bladder for extended periods, increasing the risk of bacterial infections and kidney stones. It's important to urinate regularly and avoid holding urine for too long.
Excessive Fatigue: Overworking the body can put it in a stressed state, which negatively affects kidney function. Make sure to balance work and rest, and avoid excessive physical strain over long periods.
Staying Up Late: Habitual late nights disrupt the body's biological clock and interfere with the kidneys' rest and repair processes. Maintaining a consistent sleep schedule and ensuring adequate sleep is vital for kidney health.
Unbalanced Diet: A diet high in protein and salt places excessive strain on the kidneys and can lead to kidney stones. Aim for a balanced diet with a reasonable amount of protein and salt, and include more vegetables and fruits to ensure nutritional balance.

How to Protect Your Kidneys?

To protect kidney health, first, develop good sleep habits by ensuring you get enough rest each night—ideally, sleep before 11 p.m. and maintain 7 to 8 hours of sleep. It's also essential to balance work and rest, avoiding long periods of heavy physical labor, and taking appropriate breaks to prevent overexertion. Always urinate when you feel the urge, and avoid holding urine for too long.

In terms of diet, try to reduce your intake of sugary drinks and milk teas, and focus on eating more vegetables and fruits for a balanced diet. Additionally, maintain a positive attitude and try to manage stress to help keep your kidneys in optimal condition.

Finally, if you notice any of the following symptoms, seek medical attention promptly: