Excessive use of painkillers and alcohol consumption are among behaviors capable of interrupting organ functions, increasing the risk of numerous health problems
In Brazil, it is estimated that chronic kidney disease affects about 10% of the population. According to an epidemiological bulletin issued by the Ministry of Health at the end of 2024, an increase of 152.8% occurred in the number of assistance record due to the condition in primary health care (APS) between 2019 and 2023.
The kidneys play a key role in maintaining general health, filtering waste, excess fluids and electrolytes such as sodium and potassium, blood. They also help to regulate blood pressure, the production of red blood cells and the balance of calcium in the body. When the kidneys are damaged, their ability to filter the waste and maintain balance is compromised, leading to the accumulation of toxins, fluid retention and the imbalance of the electrolytes. This can cause a series of health problems, from hypertension to heart disease and weakened bones. Over time, kidney lesions can evolve into chronic kidney diseases and kidney failure.
Renal lesions, therefore, can affect almost every part of the body, but there are simple changes in the lifestyle that you can do today to avoid damaging the kidneys tomorrow.
Here are seven potentially harmful habits for the kidneys that should be avoided.
Use of painkillers
Common anti -dyrolors of anti -inflammatory drugs, such as ibuprofen and aspirin, can damage kidney tubules – small kidney tubes that return nutrients and liquids filtered in the blood. The fluid and remaining residues in the kidney tubules are transformed into urine, which cause inflammation and reduces blood flow to the kidneys. It is more likely to happen in the elderly or with other health problems.
People who already have a chronic kidney disease should avoid these painkillers unless they have been prescribed by a doctor who can monitor renal function. To reduce the risk of side effects, use painkillers for the shortest time required and the recommended dose on the package.
Don’t drink enough water
Water is needed so that the kidneys remove waste. People who don’t drink enough water can be at risk of kidney damage, especially in hot climates. The concentrated urine of dehydration has higher levels of minerals and other residual products – this increases the risk of kidney stones and urine infections, which can damage the kidneys.
Some people with health problems, such as liver diseases or heart failure, may have liquid restriction. But for the general population, it is recommended between 1.5 and 2 liters of water (from about six to eight glasses) per day.
Excessive consumption of alcoholic beverages
The kidneys regulate water in the body. Alcohol can dehydrate the body, which changes the functioning of the kidneys. Excessive alcoholic beverages can also increase blood pressure, which compromises kidneys. Most people know that alcohol can contribute to liver diseases, but this, in turn, can damage the kidneys, as it means that they have to work more.
The SSN (British National Health Service) advises men and women not to drink more than 14 alcohol units per week (ideally distributed during the week with a few days without alcohol). This is equivalent to a glass of standard wine (two units) or one liter of low alcohol beer (two units) per day.
The smoothness
Most people know that smoke can contribute to cancer and heart disease. But smoke can directly damage the kidneys through various mechanisms. Cigarette smoke contains toxic chemicals, such as the cadmium, which can damage the kidneys. Smoking promotes oxidative stress (when harmful molecules free radical calls damage body cells) and can restrict blood vessels and damage the coating of blood vessels, which can lead to kidney lesions.
Smoking also increases the risk of other diseases that can damage kidneys, including diabetes and hypertension. There is no safe level of smoke, so it is better to quit smoking with the support of a healthcare profession.
Overweight
A healthy body mass index (BMI) is between 18.5 and 24.9. Any value above this is classified as overweight or obesity. However, this is not the only measure of overweight and is sometimes inaccurate. The circumference of life is a good measure of fat in the environment (central obesity), which has shown to increase the risk of heart disease and diabetes, two common causes of renal disease. Obesity can damage the kidneys directly interfering with the chemicals of the adipose tissue.
Having a healthier diet together with exercises can help you lose weight by helping to maintain healthy kidneys. Some research They discovered that physical activity reduces the risk of kidney disease – try to do 30 minutes of aerobic exercise five days a week, but slowly increase the rhythm.
Make less healthy food choices
Ultra -elaborate foods (UPF) are buildings containing ingredients such as fats, sugars, salts and additives, including dyes, aromas and artificial preservatives, to make them more tastes and extend their life.
Upf examples include meats such as sausages, drinks and packaged bread. These foods are linked to various health problems, such as obesity, heart disease and type 2 diabetes. Recently, they were also associated with kidney disease. An American study accompanied 14,000 adults for 24 years. Those who consumed many ultra -elaborate foods had a higher risk of 24% of kidney disease. About 5,000 of them developed chronic kidney disease.
Diets rich in salt (sodium) can also be problematic, especially in people who already have kidney disease. The kidneys filter excess blood from the blood, which requires a balance of sodium and potassium. A diet rich in salt compromises this balance, reducing renal function and causing an increase in blood pressure, which overload the kidneys and can lead to kidney disease.
Limit to a maximum of six grams – or a teaspoon – salt a day.
Bad sleep
There are some tests that associate the quality and duration of sleep with renal disease. A study has shown that sleeping little increases the risk of chronic kidney disease. Research differs slightly, but sleeping less than six hours or more than ten hours a day can damage the kidneys. The ideal sleep tends to come from seven to nine hours per night for most people.
Factors such as age and family history are out of control, but many habits can be changed to help control kidneys health.
Dipa Kamdar is a senior teacher in practice pharmaceutical at the University of Kingston.
This content was originally published in The conversation. To read the original text, .
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
