8 Kidney-Damaging Habits:

1. Drinking too little water

Insufficient water intake leads to concentrated urine, increasing the workload on the kidneys and the risk of infection.
It is recommended to drink 1500-1700 milliliters of water daily, except for those with heart failure or edema. Increase intake if sweating heavily.

2. Holding in urine

Holding in urine increases the risk of urinary tract infections, which can spread and cause pyelonephritis.
Recurrent episodes can damage the renal parenchyma.

3. Eating too much salt

A high-salt diet accelerates hypertension and chronic kidney disease, damaging renal blood vessels.
The World Health Organization recommends no more than 5 grams of salt per day and suggests using other seasonings for flavor.

4. Eating too much sugar

High sugar intake accelerates insulin resistance and increases the risk of diabetes.
Diabetic nephropathy is one of the most common causes of end-stage renal failure worldwide.

5. Smoking and secondhand smoke

Smoking damages blood vessels throughout the body, including renal vessels.
The Chinese guidelines for early evaluation and management of chronic kidney disease state that smoking is associated with a range of clinical kidney diseases, leading to glomerulosclerosis and tubular atrophy.

6. Taking medications indiscriminately

Long-term use of non-steroidal anti-inflammatory drugs (like ibuprofen, diclofenac) may cause glomerular ischemic necrosis.
Misuse of traditional Chinese medicines containing aristolochic acid can cause irreversible interstitial fibrosis.

7. Sitting for long periods

Prolonged sitting reduces renal blood flow and impairs waste clearance.
It can lead to weight gain and worsen insulin resistance, increasing the burden on the kidneys.

8. Excessive high-protein diet

Blindly consuming large amounts of protein powders, meal replacements for fitness, or many eggs forces the kidneys to work harder.
Proteins are processed and recycled by the kidneys and cannot be excreted directly in urine.

9. Summary Recommendations

Advice: Drink more water, urinate frequently, avoid excessive salt and sugar, refuse tobacco, use medications safely, stay active, and maintain a balanced diet.