5 everyday habits that can damage your kidneys

Most people picture kidney failure as something that arrives suddenly. In reality it usually builds over years, and the habits behind it look harmless: skipping a blood pressure check, holding in urine, buying antibiotics over the counter, or adding one more stock cube to the stew.

Uncontrolled blood pressure or blood sugar, not drinking enough water, taking antibiotics without a prescription, and a diet heavy in salt and sugar can all wear down the kidneys. The danger is that it usually happens without symptoms.

How big is the problem?

Bigger than most people realize. A study published in The Lancet in 2025, using Global Burden of Disease data, estimated that 788 million adults worldwide were living with chronic kidney disease (CKD) in 2023, more than double the 378 million recorded in 1990. The same research ranked CKD as the ninth leading cause of death globally, responsible for about 1.48 million deaths in 2023.

The world has started to respond. In May 2025, the World Health Assembly formally adopted a resolution on reducing the burden of kidney disease.

For Ghana, the numbers hit closer to home. A 2023 study in BMC Health Services Research on dialysis services in the country reported that CKD affects about 13.3% of Ghanaians, with diabetes and hypertension among the major causes. That is why the habits below matter.

Also readTop 10 Richest Kings in the World in 2026 – Full Ranking

1. Letting blood pressure or blood sugar run high

High blood pressure and high blood sugar slowly damage the blood vessels and the tiny filters inside the kidneys. A review in Kidney International Supplements found that CKD is more common in people with diabetes and hypertension and that the burden is heaviest in low- and middle-income countries.

Many people wait for symptoms before they act, but the kidneys can hide early damage. If you have diabetes or hypertension, take your medication as prescribed, keep your clinic appointments, and ask your doctor how often your kidney function should be checked.

2. Skipping kidney tests

Kidney disease is called a silent disease for a reason. The International Society of Nephrology, together with other kidney bodies, has pointed out that kidney diseases usually have no obvious early symptoms, so most people do not know their kidney function is impaired. By the time you notice swelling, changes in urination, or constant tiredness, the disease may already be advanced.

The fix is simple. According to the researchers behind the Lancet analysis, simple blood and urine tests can detect kidney disease early, when treatment and lifestyle changes work best. People with diabetes, high blood pressure, or a family history of kidney disease should ask their doctor how often to be tested.

3. Holding in your urine

Regularly delaying a toilet break keeps the bladder full for long stretches, which can raise the risk of urinary tract infections. In some cases the infection spreads to the kidneys, and repeated kidney infections can eventually reduce kidney function. Don't make it a habit, even on long trotro rides or busy workdays.

4. Not drinking enough water

When you don't drink enough, your urine becomes more concentrated, which can increase the risk of kidney stones. Severe dehydration can also reduce blood flow to the kidneys and trigger sudden kidney injury.

Also read10 African countries with the most languages

Your needs depend on your health, body size, activity level, and the weather. About two liters a day is a common rough guide for many adults, but you need more in the heat or after heavy sweating. If you have a kidney or heart condition, ask your doctor what is right for you.

5. Too much salt and added sugar

Processed meats, instant noodles, fast food, and packaged snacks are loaded with sodium, and heavy use of stock cubes adds up quickly. Over time, high-salt diets feed high blood pressure, weight gain, and metabolic problems, all of which are linked to declining kidney function.

The World Health Organization recommends that adults keep salt intake below 5 grams per day, which is about 2 grams of sodium.

Sugar needs the same attention. Excess added sugar promotes weight gain and insulin resistance, which raises the risk of type 2 diabetes, a leading cause of kidney failure. WHO guidance advises that free sugars should make up less than 10% of daily energy intake, with a further reduction below 5% suggested for added benefit. In practical terms, the American Heart Association recommends no more than 25 grams (about 6 teaspoons) of added sugar a day for most women and 36 grams (about 9 teaspoons) for most men.

Why early detection matters

Treating kidney failure is costly and hard to reach. The BMC Health Services Research study found that a single hemodialysis session in Ghana costs about US$54 on average, and the country has only 15 nephrologists for a population of 30.8 million. A fact-check by GhanaFact, drawing on the same research, reported that Ghana's 51 dialysis centres are in just 9 of the 16 regions. Graphic Online has also reported on an increase in the cost of a dialysis session at Korle Bu Teaching Hospital from GH¢380 to GH¢765.42.

Prevention and early testing cost far less than dialysis, in money and in suffering.

Also read10 animals that can survive without oxygen for long periods

Frequently asked questions

What are the early signs of kidney disease?
Often there are none. Later signs can include swelling, changes in urination, and persistent tiredness, by which point the disease may be advanced.

Can kidney damage be reversed?
Chronic kidney damage usually cannot be reversed, but early treatment and lifestyle changes can slow it down. Some sudden kidney injuries, such as those caused by dehydration, can improve with prompt treatment.

Who should get tested?
Anyone with diabetes, high blood pressure, or a family history of kidney disease should ask their doctor about regular testing.

How much salt is too much?
WHO recommends adults keep salt below 5 grams a day, roughly one teaspoon.

Is it safe to buy antibiotics without a prescription?
No. Wrong use can harm your kidneys, so take antibiotics only when a doctor prescribes them.

This article is for general information and is not a substitute for medical advice. See a doctor or visit a health facility if you are worried about your kidneys.