World Kidney Day 2026: Doctors warn of daily habits that are silently damaging your vital organ

Kidney disease often develops silently. The symptoms start to show only when about 70 to 75 percent kidneys are damaged. Hence, doctors say, regular check-ups are the key to prevent the disease from progressing to a severe stage.

If you are used to popping painkillers like candies, there's some bad news for you.

Not a fan of painkillers? But love taking a dozen natural supplements daily? There's still a problem.

Why, you ask? Because you might be damaging your kidneys without even realising.

Many people don’t realise that some everyday habits can slowly harm the kidneys over time, according to Dr. Shakir Tabrez, Director - Urology, Uro-Oncology, Andrology, Kidney Transplant & Robotic Surgery, Fortis Hospital, Bengaluru.

"Frequent use of painkillers without medical advice, eating too much salt and regularly consuming packaged or highly processed foods can strain the kidneys. Excessive use of protein supplements and not drinking enough water can also put pressure on kidney function," Tabrez explained.

Another concern, he said, is the use of herbal supplements and over-the-counter medications without proper medical guidance. "Just because something is 'natural' doesn’t always mean it is safe for the kidneys," he added.

He lists several other daily habits that can quietly increase the risk of kidney problems. These include:

• Drinking very little water

• Consuming too much salt

• Excessive use of protein powders or supplements

• Smoking or heavy alcohol intake

• Frequent use of painkillers

• Ignoring symptoms like burning urination, swelling or persistent fatigue

Another common issue is skipping regular health check-ups, which leads to kidney disease being detected very late.

What causes kidney failure?

While the most common causes of kidney failure are diabetes and high blood pressure, obesity, smoking and heredity also increase the risk.

Other factors include recurrent kidney stones, repeated urinary infections and long-term use of certain medications.

"Diabetes constitutes the most common cause for kidney failure. And not only that, even in my dialysis units, more than 50 per cent of population who are on dialysis are also because of diabetes. Another big fact is that 86 to 90 per cent of all kidney patients, either in early stages of kidney disease or when they are on dialysis, they all have hypertension," Dr. Anoop M Gowda, MBBS, MD, DNB - Nephrology Consultant - Nephrologist & Transplant Physician, Apollo Hospitals, Bengaluru, said.

He added that while hypertension can cause kidney failure, it could also be the other way round. "They both go hand in hand," Gowda said, while adding that the progression of kidney failure happens very fast in obese patients.

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Why is kidney disease called the silent killer?

One of the biggest concerns about kidney diseases is that it does not cause any trouble in the early stages.

"Kidney disease often develops silently. But we can find out about a possible problem by looking at creatinine, blood pressures, and urine analysis. Only these three alone can identify more than 90 per cent of all kidney diseases. However, unfortunately, by the time the symptom starts to happen, more than 75 per cent of kidneys are usually lost," Gowda explained.

While the symptoms start late, they are severe.

"There will be extreme lethargy and complete asthenia. The hemoglobin also starts to drop because of a drop in erythropoietin, hormone produced by kidney, and because of that patients become anemic. They tend to retain fluids which is why patients develop swelling in the legs and around the eyes," he added.

Other symptoms include developing skin lesions and severe itching, passing more urine during night and nausea. "Such patients will lose their appetite. They feel nauseated because this is the time by when the kidney failure about 80 to 85 per cent since they are not able to eat properly," Gowda said.

This is why kidney disease is called the silent killer. While the disease progresses through stages, one will only start seeing symptoms at stage 2 or 3. And the last stage is stage five where the only option left is dialysis.

"By the time creatinine reaches 3-4, which usually happens between stages 3 and 4, the heart also gets involved. So, the risk of heart attacks and heart failure increases in kidney failure patients," Gowda said.

This silent progression of disease also lead to the bones becoming brittle over a period of time. Thus, kidney failure patients are also more prone to fractures. They can also develop cellulitis and lung infections.

What are some important steps to maintain kidney health?

Keeping the kidneys healthy doesn’t require complicated measures, it mainly comes down to consistent healthy habits.

"Drink adequate water throughout the day, limit salt intake and maintain good control of blood sugar and blood pressure. Regular exercise, avoiding smoking and not taking medicines without medical advice are also important. Most importantly, periodic blood and urine tests can help detect kidney problems early, when they are much easier to manage," Tabrez explained.

And if you were looking for a magic food to boost your kidney health, Tabrez suggests that rather than relying on one specific “superfood,” the kidneys benefit most from a balanced and natural diet.

"Fresh fruits such as apples and berries, vegetables like bottle gourd, cucumber and carrots, whole grains, and pulses in moderate amounts are all helpful. Foods rich in antioxidants also support overall health," he said.

In general, eating fresh, home-cooked food and limiting processed food is far more beneficial than focusing on a single miracle food.

But he warned that there are certain foods that should not be consumed raw. Those are foods that contain high levels of oxalates, which can contribute to kidney stones in people who are prone to them.

"Foods like spinach, beetroot and certain nuts should not be consumed excessively in raw form. Cooking or soaking these foods can help reduce oxalate levels. It’s also important to ensure that raw foods are clean and hygienic, as infections from contaminated food can indirectly affect kidney health," Tabrez concluded.

(Disclaimer: This content is for informational purposes only. Always seek the advice of a qualified medical practitioner with any questions about a medical condition.)