The kidneys are organs that are essential for proper body function. These organs are placed in the upper abdominal cavity below the rib cage, against the back muscles.
The functions that the kidneys do include blood detox, filtering waste through urine, removing excess water from the body, retaining water if the body needs it etc.
These organs also regulate calcium and phosphate levels, they excrete hormones that regulate blood pressure and formation of erythrocytes, they are essential for oxygen and nutrient transportation to the whole body.
These are only some of the many functions that the kidneys have, and maintaining their health is very important. There are several symptoms of kidney malfunction such as: changes in color and amount of urine, anemia, tiredness or fatigue, itchy skin, sudden pain in the body, bad breath, vomiting, breathing issues and feeling cold most of the time.
- Insufficient water intake
Not drinking enough water can be devastating for the health of the kidneys. Since the kidneys are the organs responsible for flushing metabolic waste and regulating erythrocyte production, they need water in order to function properly.
In case of dehydration the blood becomes thicker and the blood flow to the kidneys is reduced. This leads to toxin accumulation due to the inability of the kidneys to remove the toxins.
According to the National Kidney Foundation healthy adults should drink 10-12 glasses of water every day.
- Consuming too much coffee
Consuming high amounts of caffeinated drinks can cause hypertension which will make your kidneys work harder and become damaged.
A 2002 study confirmed the link between caffeine and kidney stone formation because of the increased calcium excretion in the urine caused by caffeine.
This does not mean that coffee is always harmful. You should consume it moderately but not more than 1-2 cups of coffee and 3 cups of tea daily. You should also reduce caffeine intake through other foods and drinks such as chocolate, cocoa, soft and energy drinks and some types of medications.
- High salt consumption
Consuming large amounts of sodium can damage your kidneys and also cause other health complications. Salt makes the kidneys work much harder because these organs are responsible for the metabolism of 95% of the sodium we consume through the food.
On the long run the kidney function becomes reduced and the body starts to retain water. Water retention can lead to blood pressure which can damage the kidneys even more.
The daily sodium intake should not be more than 5 grams (1 teaspoon of salt is about 6 grams). Anything higher than this is unsafe for your overall health, particularly for your kidneys.
- Drinking too much alcohol
Moderate alcohol consumption is not that bad, but excessive drinking can be very harmful for the kidneys. Alcohol also makes the kidneys work much harder, and high amounts causes accumulation of uric acid in the renal tubules which cause tubular obstruction. This condition increases the risk of kidney failure. Moreover, alcohol consumption also leads to dehydration which affects the function of the kidneys.
Women and seniors should not drink more than 1, and men should not drink more than 2 alcoholic beverages daily.
- Lack of sleep
This is becoming a very common health issue nowadays. According to health experts, in order to maintain our overall health we should sleep at least 6-8 hours every night.
While you sleep, the organ tissues regenerate. In case of sleep deprivation, the regeneration process is disrupted and could cause organ damage, including the kidney.
Numerous studies linked sleep deprivation with hypertension and atherosclerosis; both increase the risk of kidney diseases.
You can protect your kidneys and your overall health by having healthy sleeping patterns and getting enough rest every day.