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The kidneys continuously filter waste, remove excess fluids, regulate blood pressure and help maintain bone health. Certain eating and lifestyle habits can gradually place extra strain on these organs, The Times of India quoted by Dr. Harsha Mandadi Varadaraju, a nephrologist at Amrita Hospital, said.

Eating too much salt

Adults should consume less than 5 grams of salt per day, according to the World Health Organization. But, sodium from processed foods, snacks, pickled dishes, and heavily seasoned meals can easily push intake far beyond the recommended limit.

Excess salt consumption can raise blood pressure, one of the leading causes of kidney damage. Persistently high blood pressure puts extra strain on the tiny blood vessels in the kidneys and reduces their ability to filter waste effectively.

Varadaraju recommends limiting processed and packaged foods, instant noodles and snacks. He also warns that pink salt and sea salt are not necessarily healthier alternatives because they still contain sodium.

Not drinking enough water

Long-term dehydration can make urine more concentrated, creating conditions for minerals to crystallize into kidney stones. According to Mayo Clinic, a nonprofit American academic medical center, drinking enough water is one of the simplest ways to reduce the risk of kidney stone formation.

Light yellow urine is generally a sign of adequate hydration, while dark yellow urine may indicate dehydration. Adults typically need about 1.8 – 2 liters of water per day. People who work outdoors or sweat heavily may require more.

Consuming too much protein

Many people increase their protein intake for weight loss or muscle building, but excessive consumption can force the kidneys to work harder to process protein byproducts.

According to Varadaraju, healthy adults generally need about 0.8 – 1 gram of protein per kilogram of body weight per day. People who engage in intense physical training may require more, but those with kidney disease should be cautious with high-protein diets.

Mayo Clinic warns that excessive protein intake may accelerate the decline of kidney function in people with existing kidney damage.

Eating too much processed foods

Sausages, processed meats, canned foods, soft drinks, and instant meals are often high in sodium, sugar, and additives. Frequent consumption can increase the risk of high blood pressure, diabetes, and obesity, all of which are closely linked to chronic kidney disease.

Fresh ingredients, home-cooked meals, and limiting sugary drinks are recommended to help reduce strain on the kidneys.

Eating too much potassium or phosphorus-rich food

Some foods are high in potassium or phosphorus, minerals that weakened kidneys may struggle to eliminate efficiently. People with kidney problems should seek medical advice before following diet trends found online.

Maintaining a healthy weight, exercising regularly, limiting alcohol intake, and getting routine health checkups help kidneys function well over the long term.