The kidneys are one of the most vital organs in the body, acting as a “purification plant” to remove toxins and maintain homeostasis. However, many young people today are unknowingly damaging their kidneys daily through seemingly harmless dietary habits. According to American medical experts, there are at least five hidden enemies of the kidneys that we need to identify and eliminate starting now.
The Importance of Kidney Function for Overall Health
The kidneys not only filter blood and excrete waste from the body but also regulate blood pressure, maintain electrolyte balance, and produce essential hormones for overall health. Once the kidneys are damaged, the body faces numerous serious issues, ranging from kidney failure to cardiovascular diseases. Alarmingly, according to the World Health Organization (WHO), the prevalence of kidney disease in Vietnam is on the rise, especially among young people due to an unhealthy lifestyle.
5 Hidden Enemies of the Kidneys
Here is a list of the top five factors that American experts warn are the leading causes of kidney damage:
Carbonated Soft Drinks
Colorful and flavorful soft drinks seem to have become a favorite beverage choice for young people. However, according to a study published in Kidney International, the high levels of fructose in these drinks can increase the risk of kidney stones and impair kidney function.
Associate Professor Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, emphasizes: “Consuming too many sugary drinks not only leads to weight gain but also increases the burden on the kidneys to filter waste products.” Therefore, it is best to minimize the consumption of carbonated soft drinks and opt for healthier alternatives such as water or green tea.
Processed Meat
Sausages, bacon, and deli meats are convenient and popular in our busy lives. However, they are the culprits containing high levels of salt and preservatives, especially sodium nitrite, which is harmful to the kidneys. Dr. Mark Houston, a cardiologist in the United States, asserts: “Preservatives in processed foods can accumulate in the body over time, causing inflammation and negatively impacting kidney function.”
Salt
Excessive salt (sodium) intake is one of the leading causes of high blood pressure, a significant risk factor for chronic kidney disease. According to the American Kidney Association, daily salt intake should not exceed 2,300 mg (about 1 teaspoon). However, the salt intake habits of Vietnamese people often far exceed this recommendation.
Dr. Le Thi Hai, Director of Vinamilk Nutrition Center, shares: “Reducing salt intake is beneficial for the kidneys and helps control blood pressure and reduce the risk of cardiovascular diseases.”
Animal-based Protein-rich Foods
While animal-based proteins from red meat, eggs, and cheese are highly nutritious, excessive consumption can lead to the excretion of excess nitrogen through the kidneys. This puts pressure on the kidneys and can cause long-term damage. Studies have shown that a diet high in animal protein is closely associated with the risk of developing chronic kidney disease.
Over-the-counter Painkillers
Non-prescription painkillers such as aspirin, ibuprofen, and naproxen are often seen as a quick fix for headaches, menstrual cramps, etc. However, abusing these drugs can directly damage kidney cells. Dr. Tran Van Phuc, a medical expert at Hanoi University Hospital, warns: “Prolonged use of painkillers without a doctor’s prescription is not advisable. Be sure to understand the side effects before taking any medication.”
Protecting the Kidneys: Adopting a Healthier Lifestyle
To safeguard our kidneys, we need to embrace a healthier and more scientific lifestyle. Here are some suggestions from the experts:
- Drink enough water: Aim for 1.5–2 liters of water daily to support efficient kidney function.
- Limit processed foods: Opt for homemade meals prepared with fresh ingredients.
- Reduce salt intake: Use natural flavor enhancers like lemon, garlic, and ginger instead of salt.
- Balance protein sources: Combine animal and plant-based proteins, favoring fish, beans, and nuts over red meat.
- Regular health check-ups: Early detection of any kidney abnormalities is key to timely treatment.
Advice from the Expert
According to Associate Professor Dr. Pham Thi Thu Huong, Head of Endocrinology and Diabetes Department at Bach Mai Hospital: “The kidneys are a precious organ that we need to take care of from an early age. Changing dietary and lifestyle habits will not only protect the kidneys but also bring overall health benefits.”
Remember, health is a priceless gift that each of us should cherish and safeguard. Don’t let small daily habits slowly destroy your body. Take action today to protect your kidneys and lay the foundation for a fulfilling life!
