Your kidneys are two small, bean-shaped organs that sit below the ribs on either side of the spine. Roughly the size of a fist, kidneys are in charge of filtering the blood and removing toxic substances from the food we eat, expelling these toxins out in the form of waste products. Kidneys also help maintain the delicate balance of fluids in the body.
If our kidneys are not working properly, our body cannot function. The breakdown of kidneys can lead to Chronic Kidney Disease (CKD), an umbrella term that covers various conditions that damage your kidneys and decrease their performance ability.
CKD can lead to complications like high blood pressure, low blood count, weak bones, poor nutrition and nerve damage, and can increase the risk of heart and blood vessel diseases. The damage caused by CKD occurs over a long period of time, and if left untreated, may lead to eventual kidney failure, which is treated by renal dialysis and kidney transplant.
The two main causes of CKD are high blood pressure and diabetes, and the various symptoms include fatigue, insomnia, muscle cramping, swollen feet and ankles, lack of appetite, trouble concentrating, puffy eyes, itchy skin and the frequent need to urinate.
Anyone can be at risk of potential kidney disease, but maintaining a healthy lifestyle can dramatically decrease your risk. It’s important to know what can cause kidney damage, and here are the 20 that might surprise you.
6. Dairy Products
Dairy products can be a good source of many natural essentials like protein, B vitamins, calcium, phosphorus, and potassium., though there have been many research advances that are finding dairy products are doing us more harm than good. Minerals like calcium and phosphorus help build strong bones and muscles, but if you’re already at risk of kidney disease, a build-up of these minerals can cause high levels in the blood, which can increase the risk of bone and heart disease.
A common case against the popular inclusion of dairy in the food pyramid is explained by Walter Willett, MD, PhD, a professor of epidemiology and head of the nutrition department at the Harvard School of Public Health, who says “One of the main arguments for USDA recommendations is that drinking milk or equivalent dairy products will reduce the risk of fractures. But in fact, there’s very little evidence that milk consumption is associated with reduced fractures.” Many other dairy products like cheese, ice cream and butter can also contribute to high cholesterol levels and increase the risk of cardiovascular disease.
Research published by The American Society for Clinical Nutrition, Inc. has linked the use of dairy products – specifically cow’s milk – with the occurrence of insulin-dependent diabetes. Milk contains animal proteins, which is highly acidic and increases calcium secretion into the urine. When this occurs, the body must take calcium from our bones in order to neutralize the acid in our system. Not only does this cause our bones to weaken, it also puts an enormous amount of pressure on our kidneys.
With the advance of modern research, studies have further shown that most people are, in fact, lactose intolerant, meaning dairy products are naturally more difficult for our bodies to process. So, for the good of your kidneys and overall health, instead of dairy products, aim to gain equal or more nutrition from other dairy-free sources. Swap cow’s milk for an alternative like rice, coconut or almond milk, and find calcium in green leafy vegetables, seeds, and whole grains.
7. Carbonated Beverages
Carbonated beverages are drinks that have been infused with carbon dioxide gas. It’s this pressurization of carbon dioxide that creates the bubbles and fizzing that makes these drinks so refreshing, but drinking too many may increase blood pressure, reduce kidney function and heighten risk of developing kidney stones.
Research has found there to be linked between the high sugar content of fizzy drinks and cancer, with one study suggesting that drinking two of these soda drinks a week increases the amount of insulin produced by the pancreas, which can double the risk of developing pancreatic cancer. Insulin is a hormone created by the pancreas that helps move sugar from food and drink into the bloodstream, where it’s then used by cells and turned into energy. High levels of insulin in the blood can lead to a number of serious health problems, including diabetes and heart disease.
Frequent consumption of carbonated beverages can also raise the risk of heart disease and Alzheimer’s, and cause liver damage, premature aging and obesity. These drinks can contain up to 10 teaspoons of sugar in each individual can, as well as artificial sweeteners and caffeine.
Luckily, you can kick the soda habit by substituting them with other types of beverages like fruit-infused water, coconut water, green tea, lemon/lime water or vegetable juice. And if none of those are appealing, try a glass of red wine – it’s still a healthier alternative.
8. Smoking
According to data published by the National Kidney Foundation, smoking cigarettes causes 1 in 5 deaths in the US every year and is thought to be the most preventable risk factor for many harmful diseases and illnesses. One cigarette alone contains over 4800 chemicals, and 69 of those are known carcinogens.
Not only are smokers at a much higher risk of many various types of cancer like lung, bladder and mouth cancers, smoking also increases the risk of lung and heart disease, as well as pregnancy complications, stroke, and kidney problems.
Smoking harms the kidneys by increasing blood pressure and heart rate, creating added stress on kidney function. It also reduces blood flow, narrows blood vessels, and damages the arterioles – delicate branches of the arteries. A study published in the Annals of Internal Medicine found that the risk of diabetes was higher in smokers than non-smokers.
Smoking slows blood flow to all major organs, and it can also negatively affect medicines used to treat high blood pressure. Uncontrolled high blood pressure is a leading cause of kidney disease. And it’s not just the smokers who are at risk. Second-hand smoke exposure kills almost 50,000 people each year in the US. To benefit yourself and those around you, it’s best to take steps towards quitting for good.
9. Genetically Modified Foods
GMOs (Genetically modified organisms/food) are products of modern biotechnological constructs and organisms whose DNA has been modified in a way that would not occur naturally. Though this might sound similar to Frankenstein’s monster, it’s generally to allow the best parts of various foods to be crossed over from one organism to another, or between non-related species.
The benefits of GMOs include better food taste and quality and a longer shelf life, but because GMOs are still relatively new, there are some uncertainties in terms of what harm it could do to animals and humans. GMOs go through rigorous standards to ensure they’re safe for human consumption, and according to the FDA’s website, they are as safe to consume as non-genetically engineered foods.
However, more research is coming out that is shedding light on potential hazards of GMOs. A study conducted by Egyptian researchers found that rats given genetically-modified soy were found to have deadly amounts of toxicity in their kidneys, liver, blood and even DNA.
To avoid the potential risks with GMOs, aim to buy food labeled 100% organic. When buying meat, try to purchase 100% organic grass-fed, and organic eggs. Avoid processed food as much as possible, always read the labels, and ensure you know what you’re buying. It can be hard to avoid GMOs in this day and age, but with a little extra attention, you will be able to accomplish it.
10. Fluid Intake
Our bodies are made up of roughly 60% water. Fluid is important for many reasons, including the delivery of nutrients around through the blood, the replacement of fluid lost through sweating and to help many chemical reactions that happen in our body. The human body can’t store water, and as such it must be replaced daily. Most mature adults can lose almost 3 ltrs a day, so it’s important to stay hydrated. Signs of dehydration include dark urine headaches, tiredness and lack of concentration. But on the other end of the scale, excessive fluid can be just as harmful.
In a study published by Circulation, it was discovered that excessive fluid intake can increase morbidity and mortality in stage 5 CKD patients, and greater fluid retention in those patients was linked to a higher risk of cardiovascular death. Though it may seem hard to ingest too much fluid, it’s inclusive of all beverages, foods with a high-water content, and soups. It’s also worthy of note that almost all foods contain fluids, with some fruits and vegetables being approximately 90% fluid.
Some people require a higher fluid intake than others, including those on a high protein or high fiber diet, pregnant and breastfeeding women, people who are very physically active, or who are exposed to warmer conditions than most.
Drinking too much water can cause hyponatremia, also known as water intoxication. It’s rare, but it can occur when large amounts of water are consumed in a short time frame. When this happens, the kidneys cannot excrete enough fluid in order to properly filter and flush out the water. Hyponatraemia can lead to headaches and blurred visions, convulsion, swelling of the brain and possible death, though you’d need to consume many liters in a very short period of time for this to happen.
The kidneys are the unsung heroes of the human body. Without them, we can’t survive. It’s important to make the right decisions when it comes to the foods we eat and the lifestyles we lead, in order to allow them to function correctly.
