The National Kidney and Transplant Institute (NKTI) is sounding the alarm on the rising incidence of chronic kidney disease in the Philippines.
According to NKTI data, one Filipino develops chronic renal failure every hour.
You probably don’t think about your kidneys all that often—until they get damaged and scream for attention.
When kidneys fail or are severely damaged, it can mean costly and life-changing dialysis or transplant.
So before it’s too late, take care of your kidneys.
This piece serves as your wake-up call to some of the everyday habits that could be quietly damaging your precious kidneys.
What Do Kidneys Actually Do?
Anything too much, (even vitamins and minerals), can be harmful to the body. The kidneys ensure optimum health by keeping track of the levels of various substances in the blood.
They are the main waste-filtering organs of the body—maintaining its fragile, homeostatic balance.
Without a healthy functioning filtering and excretion mechanism, waste and toxins build up in the bloodstream, leading to a host of problems like:
High blood pressure, uremia, heart disease, hyperkalemia, metabolic acidosis, renal osteodystrophy, and pericarditis.
It is vital that people take good care of their kidneys before it’s too late because its functions cannot be replaced by a simple pill.
Addressing severe kidney problems involves either a kidney transplant or regular dialysis—where blood is drawn from the body and cleaned by passing it through a dialyzer (artificial “kidney”), and then returned to the body.
This process takes 3-5 hours, three times a week.
Here are some of the signs that your kidneys are not at their best.
Signs That Your Kidneys Are About To Go Bust
#1 Changes in Urine
Kidneys directly control urine production, so noticeable shifts—such as increased frequency, decreased output, or strange color—can signal trouble.
If you notice your urine looks foamy or dark, it might be due to the excess protein leaking into the urine. A healthy filter prevents protein from passing into the urine.
On the other hand, “dark” urine can indicate blood leaking into the pee.
#2 Persistent Fatigue
You’re constantly drained, no matter how much you rest. When the kidneys are struggling, toxins build up in the body, making you feel fatigued and sluggish, even without a clear reason.
Anemia, a complication of kidney disease, also leads to weakness and fatigue.
#3 Swollen Feet, Ankles or Hands
Ever noticed your shoes or rings feeling too tight by the end of the day? It might be more than just those salty snacks. Kidneys regulate the balance of fluids in your body, and when they’re damaged, you can experience fluid retention.
Swollen feet, ankles, or hands are often an early sign that the organ isn’t doing its job effectively.
#4 Itchy Skin
When kidneys are failing, they struggle to remove excess waste from the blood, causing a buildup of toxins that irritate the skin.
It’s like pins and needles inside the skin. It often starts with a light touch and once you start scratching, the tingles snowball and become stronger. It usually happens in the regions of the face, back, and arms.
#5 Muscle Cramps
Damage to the organ can mess with your body’s balance of electrolytes like calcium and potassium, which can lead to muscle cramps, often in the legs.
It will also present as pins-and-needles or lead to a loss of sensation in certain parts of the body.
If you notice any of these signs, it’s crucial to get checked by a doctor. Kidney damage can progress quietly, but early intervention can prevent it from becoming a life-changing issue.
Before it’s too late, avoid doing the things that could damage your kidneys.
Here’s a list of the DON’Ts of kidney care.
Stop Destroying Your Kidneys
#1 Drinking Too Little Water
Chronic dehydration can lead to kidney stones, infections, and long-term kidney damage.
You will know the hydration level of your body by observing the quality of pee. Clear urine means your body is well-hydrated. Dark yellow means you need to drink more H2O. It’s your body telling you that it’s not getting enough hydration.
By not drinking enough water, you’re making it harder for the kidneys to flush toxins out of the body.
Hydration is more important than ever. With everyday weather getting hotter, you are losing more water than before. It’s not enough to wait when you’re thirsty. Because sometimes, you can be dehydrated and still not feel thirsty.
Carry water bottles around so you can regularly drink up. Set an hourly alarm if you have to.
#2 High Sodium Diets
When you stand in a grocery aisle, you’re either standing in an area full of sugar or salt, or both.
Like sugar, salt is in almost everything—from snacks to canned soups. Salt is in most things processed because it is an efficient and low-cost way of simultaneously preserving food and enhancing its flavor.
But while it adds flavor, too much sodium forces your filters to work overtime. Sodium makes your body retain water. This extra fluid, in turn, creates higher blood pressure, which damages the delicate blood vessels of the kidneys.
So start reading labels and avoid foods high in sodium. When cooking, replace salt with herbs and spices for flavor. You’ll be amazed at how you don’t need as much salt as you think!
#3 Overusing Painkillers
Popping over-the-counter pain relievers like ibuprofen or aspirin might seem harmless, especially for minor headaches or joint pain. However, using these medications regularly can reduce blood flow to the kidneys and cause long-term damage.
Consistent use of NSAIDs (non-steroidal anti-inflammatory drugs) is linked to chronic kidney disease.
So don’t become too dependent on pain relievers, and try other ways to relieve pain—like hot and cold packs, massage, exercise, meditation, etc.
#4 Holding In Urine
Holding in urine for too long can be harmful. When the bladder becomes too full, the risk of developing urinary tract infections (UTIs) increases. These infections, if left untreated, can travel to the kidneys, causing kidney infections that are much harder to treat.
Holding pee in could also cause kidney stones, especially for people whose urine has a high mineral content.
Long-distance drivers, for example, who regularly avoid restroom stops might find themselves dealing with frequent UTIs, eventually leading to a painful kidney infection.
So it’s best to listen to what your body is saying and go when you feel the urge to go.
#5 High Sugar Diet
Consistently high sugar levels in the blood can lead to diabetes.
High blood sugar concentrations constrict and clog the blood vessels in the kidneys, making them work harder. Over time, this leads to kidney damage and the potential loss of their filtering functions.
So it’s best to control sugar intake and stay away from sweets like ice cream, cakes, and candies.
If you have a sweet tooth, choose fruits over candies and pastries.
The discipline of controlling sugar in your diet is a long game. You might miss out on the pleasure of eating as much ice cream as you want, but your kidneys will be thankful for it in the long run.
Somebody who loves sugary beverages, desserts, and fast food might develop diabetes in their 40s—and by their 50s, might be dealing with early-stage kidney disease.
#6 Drinking Too Much Alcohol
Excessive alcohol is toxic to the kidneys—leading to dehydration and electrolyte imbalance—both putting a strain on the organs.
Long-term heavy drinking can also lead to high blood pressure—which weakens and damages the blood vessels in the kidneys, disrupting their health and function.
According to the National Kidney Foundation, one or two drinks every now and then is fine. (“One” here refers to a 12-ounce bottle of beer, or a glass of wine, or 1 shot of “hard liquor.”)
Four or more, on the regular, is bad, not just for your kidneys but for your health in general.
#7 Eating Too Much Meat
A diet high in animal protein is hard to metabolize and places a burden on the kidneys.
Although protein is essential for the body, overloading on meat places a strain on your filters and increases the risk of kidney stones.
A bodybuilder with a high-protein diet might feel invincible, but they could be unknowingly raising their risk of kidney damage, especially if they aren’t balancing it with enough water and vegetables.
So incorporate more plant-based proteins into your diet. You can have proteins from nuts, lentils, chickpeas, and tofu. Having vegetables and legumes can ease the load on your filters.
By adjusting your lifestyle now, you can prevent long-term organ damage.
Keep hydrated, watch your salt and sugar intake, be mindful of overusing medications, and treat your body kindly with a balanced diet. Your kidneys are working for you 24/7—it's time to return the favor.
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