Your kidneys are like the unsung heroes of your body, working 24/7 to filter your blood and get rid of harmful toxins. It’s mind-blowing that they can lose up to 80% of their function, and you wouldn’t even feel it. This is what makes kidney failure such a silent and dangerous disease – it often goes unnoticed until it’s too late. Today, we’ll take a closer look at five common habits that unknowingly harm your kidneys over time. Plus, I'll share one dangerous fruit that should be avoided by those already struggling with kidney issues. (Based on insights from Dr. Veller)

Key Takeaways:

• Hydration is Key: Drink enough water throughout the day, not just when you feel thirsty.

• Watch Out for Hidden Sodium: Processed foods overload your kidneys with sodium and raise blood pressure.

• Medication Caution: Overusing pain relievers and certain supplements can damage your kidneys.

• Regular Check-ups Matter: Simple tests like a urine analysis and creatinine blood test can help catch kidney issues early.

• Gut Health is Kidney Health: A healthy gut microbiome supports kidney function and overall well-being.

5. The Dehydration Danger

Did you know that about 70% of our bodies are water? Despite this, many people walk around dehydrated without even realizing it. Most assume that drinking a glass of water when they feel thirsty is enough, but by the time you feel thirsty, your body is already starting to suffer from dehydration.

To stay properly hydrated, make it a habit to start your day with a big glass of water—before your morning coffee. This helps wake up your digestive system, kickstarts your kidneys, and can even clear your mind. You can even enhance your hydration routine by adding half a squeezed lemon, some green propolis (if available), a dash of cinnamon, or sprigs of rosemary. These additions offer extra antioxidants and anti-inflammatory benefits.

For an extra boost, try making a green juice with celery, spinach, fresh ginger, and a red apple with the skin on. This combo is an anti-inflammatory powerhouse, packed with vitamins, potassium, and magnesium.

So, how much water do you need? A simple formula to figure it out: multiply your weight in kilograms by 30 to get the minimum amount of water (in milliliters) you should aim for each day. For example, if you weigh 70 kg, you should be drinking at least 2,100 ml (a little over 2 liters) of water daily. Try to consume 75% of that amount before 5 PM to avoid waking up frequently during the night. A good sign you’re hydrated? Clear urine and soft, easy bowel movements.

4. The Hidden Sodium Trap

Too much sodium is a silent kidney killer. While many people worry about adding salt to their food for hydration, the real culprit is the hidden sodium found in processed foods. From industrial breads and deli meats to canned soups, instant noodles, cheeses, and even sweet treats like sodas and processed desserts—these foods all contribute a massive sodium load on your body, often without you even realizing it.

Over time, this overload puts unnecessary stress on your kidneys, raising your blood pressure and speeding up kidney damage. To protect your kidneys, reduce your intake of ultra-processed foods. Follow the “less packaging, more peels” rule, focusing on fresh, home-cooked meals.

And when seasoning, try herbs and spices like rosemary, turmeric with black pepper, mustard powder, or others. Opt for natural sources of potassium and magnesium found in fruits, vegetables, legumes, seeds, and nuts. These nutrients not only support kidney function but also help balance blood pressure and reduce inflammation, providing a holistic benefit to your kidneys.

3. The Medication Minefield

Sodium isn’t the only silent poison for your kidneys—overusing medications and supplements can also cause serious harm. Common pain relievers like ibuprofen, diclofenac, and naproxen are widely available over the counter, and while they’re generally safe when used as directed, overuse can silently damage your kidneys. Chronic use of these drugs can impair kidney function and lead to irreversible damage.

It’s not just anti-inflammatories either. Excessive vitamin supplements can also contribute to kidney problems. For example, high doses of vitamin C can lead to kidney stones, while excess vitamin D can cause calcium buildup in the blood, harming your kidneys. Always use medications and supplements wisely and consult with a healthcare professional if you're unsure.

2. The “I Feel Fine” Fallacy

One of the biggest mistakes people make is assuming that just because they feel fine, their kidneys are healthy. However, kidney disease is often asymptomatic in its early stages. That’s why regular check-ups are so important—even if you feel perfectly healthy.

Two simple tests—urine analysis and a blood creatinine test—can help identify kidney issues before they become serious. Creatinine levels in your blood are like an early warning signal for kidney dysfunction, and a urine test can detect proteins leaking through the kidney filters, a sign of early damage. By catching kidney problems early, you can prevent further decline and often reverse some damage.

It’s also critical to monitor your blood pressure, as high blood pressure is one of the leading causes of kidney disease. Unfortunately, high blood pressure often has no symptoms, which is why it’s known as the “silent killer.” Getting your blood pressure checked regularly is one of the best ways to prevent kidney failure.

1. The Gut-Kidney Connection

Here’s the most surprising point: your gut health is directly linked to kidney health. The trillions of microorganisms (bacteria, fungi, viruses, etc.) in your gut form a microbiome that plays a critical role in protecting your overall health. When the gut microbiome becomes imbalanced or the gut lining is damaged, it can trigger chronic inflammation, immune system dysfunction, and accelerated aging. This is how kidney disease, along with conditions like diabetes, heart disease, and even neurological issues, can begin.

To maintain a healthy gut, incorporate fermented foods like kombucha, kefir, and natural yogurt into your daily diet. Also, focus on eating fruits with edible peels, a variety of vegetables, seeds, and legumes, all of which support gut and kidney health. Avoiding ultra-processed foods and overusing antibiotics is key to protecting the microbiome and preventing long-term health issues.

The Dangerous Fruit You Need to Know About

As promised, there’s one fruit that’s harmful to those with kidney problems—carambola (or star fruit). While it’s harmless for most people, it’s packed with oxalates and a toxin called caramboxin, which can be dangerous for those with kidney failure. For people already on dialysis, consuming carambola can lead to severe poisoning, causing symptoms like vomiting, persistent hiccups, seizures, and even confusion.

Even for those with healthy kidneys, consuming large amounts of concentrated star fruit juice can be harmful. So, if you have kidney problems, it’s crucial to avoid star fruit completely, and if your kidneys are healthy, enjoy it occasionally but in moderation.