Tag: smoking effects

10 Kidney Damaging Habits You Should Know

Kidneys are a pair of small, fist-sized organs resembling beans in shape. They are present one on each side of the spinal cord. The main function of kidneys is to filter waste and excess fluids and maintain the levels of electrolytes and fluid balance in the body. Healthy kidneys are vital in normal functioning of the body. Kidneys filter blood and excrete toxins from the body via urine.

kidney

Damage to kidneys can interrupt their ability to filter blood and fluids and excrete the toxins. Accumulation of these fluids and toxins can lead to kidney failure. Certain habits and lifestyle changes cause damage to the kidneys. Don’t you want to know what these habits are?

These are ten kidney damaging habits you should know:

1. Smoking

smoking

One of the main causes of kidney disease is high blood pressure. Smoking interferes with the medicines taken for regulating blood pressure. It also leads to higher excretion of albumin in urine and lower levels of creatinin, suggesting early stages of abnormal functioning of kidneys. Smoking also interferes with the blood flow to kidneys as it narrows the blood vessels in kidneys and damages them.

2. Excessive sugar intake

Excessive sugar intake

Sugar levels above 180 mg/dl results in kidneys expelling sugar in the urine. In diabetic conditions, excess sugar can cause kidney damage. High sugar levels damage the blood vessels in kidneys resulting in their inefficiency to work properly. This can lead to high sugar levels in urine and retention of water and salt, and accumulation of waste materials. Indulging in sweets too often should be avoided.

3. High sodium foods

Consumption of food containing high salt, elevates sodium levels in the bloodstream leading to imbalance. Too much salt affects the ability of the kidneys to remove water. High water retention and consequent strain on kidneys, result in high blood pressure which can lead to chronic kidney disease.

High sodium foods

The recommended dietary allowance (RDA) for sodium is 2-2.3 g/day. Consuming more than the recommended value can cause elevated blood pressure. Avoid eating salty foods and meat products such as ham, sausages, bacon, anchovies etc. Cutting down on cottage cheese, buttermilk, canned beans and pizza will also be beneficial. Alternative to these food products are milk, egg, fresh or frozen fish, beef, lamb etc.

4. Sedentary lifestyle

Little to no physical activity can cause damage to kidneys. Physical activity improves blood pressure and maintains glucose metabolism. Both of these factors are essential for good health of kidneys. Sitting still for a long period of time with no physical activity can affect the blood pressure and can put stress on the kidneys and eventually lead to damaging them. Sitting for more than 7-10 hours a day is bad for health. Routine exercise, for about 2-4 hours a day, can benefit in reducing the risk of any damage to kidneys.

5. Excess use of painkillers

Excess use of painkillers

Pain medications such as NSAIDs (non-steroidal anti-inflammatory drugs) reduce blood flow to the kidneys. Pain medications may provide relief from the pain but they also possess health risk such as damage to kidneys, fluid retention and increase in blood pressure. Long term intake of painkillers can cause irreversible kidney damage and chronic kidney failure. These medications should only be taken as per prescribed dosage.

6. Inadequate water intake

Low water intake is also one of the main reasons for the development of kidney stones. Dehydration is also one of major causes for kidney diseases. Adequate amount of water consumed, helps kidneys excrete sodium and toxins from the body, thereby rendering it healthy. A total of 2-3 liters of water or fluids should be consumed per day to prevent kidney stones and other damages to kidneys.

7. High protein diet

Reports have shown that a high protein diet can increase the progression of kidney damage in patients already suffering from kidney disease. High protein consumption can also lead to acidosis and harm the kidneys. A well balanced diet with vegetables can be consumed to avoid the damage. Recommended dietary allowance (RDA) for protein in adults is 0.8 g/kg/day. Limiting protein in the diet can help in decreasing the loss of kidney function. Meat, dairy products and nuts should be avoided to decrease the protein intake.

8. High alcohol consumption

High alcohol consumption

Alcohol, even in small amounts, can have a negative impact on kidneys’ functioning. Alcohol causes dehydration, putting a strain on the kidneys to maintain the water level during this time. Excessive alcohol intake can also lead to vomiting and impaired pH levels, resulting in strain on the kidneys. Intoxication also interferes with kidneys’ function to filter blood and fluids, thus impairing their normal function. Excess alcohol can cause a strain on kidneys for prolonged period of time, resulting in kidney damage. People who drink and smoke have a higher chance of kidney diseases.

9. Full bladder for a long time

Full bladder for an extended period of time can result in too much pressure on the kidneys and may increase the risk of infection or kidney damage. Holding it in for too long results in the kidneys retaining toxins and fluids that harm them.

10. Sleep deprivation

Sleep deprivation

A study reports that, kidney function is regulated by the sleep-wake cycle. Less amount of sleep is directly proportional to a faster decline in kidney function. Missing out on sleep can disturb the functioning of kidneys. Less than 6.5 hours of sleep daily can lead to chronic kidney disease (CKD). Getting enough sleep for about 7-8 hours a night can help in maintaining normal kidney function and decreasing the risk and prevention of CKD.

Kidney damage occurs gradually over a period of time. The main causes are these habits and improper lifestyle choices. Little changes in these lifestyle choices can help slow the progression of kidney damage and help prevent severe kidney disorders. Drinking sufficient water, following a healthy well balanced diet, getting proper sleep, routine exercise etc. are certain factors that can be regulated and managed properly to avoid health complications. Remember, healthy kidneys help in maintaining a healthy body. So we need to take care of kidneys to stay healthy.

Want To Quit Your Smoking Habit? You Need To Read This First

A new study by the JAMA Internal Medicine journal has proved that smoking causes more than 48 per cent of deaths from the 12 types of cancer. In a recent news story, TIME magazine quoted the journal saying that, ‘Smoking resulted in more than 80 per cent of lung cancer deaths as well as 77 per cent of larynx cancer deaths. Other top cancers caused by smoking include esophagus, kidney and liver cancer.’

To put it more simply, almost half the deaths caused by cancer were linked to smoking. Though these figures were limited to the United States of America, it is not too difficult to extrapolate these numbers globally, or to India.

These figures that scream to you across news headlines are not new. With every research paper published, the case against smoking is getting stronger. But to quit smoking is never easy. If you’re reading this, you’ve probably tried to quit, more than once perhaps, and undergone a relapse.

But there is no shame in admitting  defeat and giving it another try.  So if you’re trying to quit, helping a friend/spouse or child cut down or have never tried to cut down because you don’t know how to, here are some pointers to nudge you to stub it out.

What’s your number?
Identify the problem you’re dealing with. Make a note of the number of cigarettes you smoke daily. Be completely honest, even if you smoke more than you thought you do. The aim is to cut that number down. Once you give a face to the problem, it gets easier to deal with it. So if you smoke ten cigarettes a day, the number needs to go down to eight, then five. Set yourself a target for each week. After two or three weeks, cut the number of cigarettes by one. Go slow, set a reasonable number for yourself.

Find a Reason to Quit 

 

The reason will make your resolve to quit even stronger
The reason will make your resolve to quit even stronger

Even though quitting to stay healthy is reason enough, give yourself a separate reason. Are you bringing up kids? Did you quit swimming after you started smoking? Does your husband hate the fact that you smoke? Is it making your skin look darker and making you look older? All you need is one reason. You’ll find that it is easier to latch on to your resolve, once you have a strong reminder of why you’re quitting.

Employ ‘The Buddy System’ 

Find a friend who wants to quit too. But it is important to keep in mind that this friend must be equally motivated to quit. Once you have your ‘person’, make a pact of how many you’re allowing each other to smoke. If you cross the line, tell him, he’ll understand. If you do well, tell him, he’ll want to do better. Two is always better than one, whether it’s to complain about craving a smoke, or discuss withdrawal symptoms. Drag this buddy to parties so that you can keep a tab on each other.

 Make some rules

Promise yourself you won’t smoke after dinner, in the car or in the bedroom. Stay away from your usual smoking zones such as the smoke room at work, your terrace and your  balcony. Don’t buy a packet of cigarettes on your way home. Throw away your ashtray and lighter. You’ll find that refusing a smoke after a couple of beers is hard, but physically trying to clean out your life is much easier.

Ask for medical help

Try Nicotine Replacement Therapy, which means supplying your body with nicotine but not through tobacco. Try options such as nicotine patches, gum, lozenges, inhalers, and nasal sprays. You can also ask your doctor for prescription pills to help with the withdrawal.

Try using a nicotine patch as an alternative to tobacco
Try using a nicotine patch as an alternative to tobacco

Replace smoking with a hobby

Discover a new activity that will excite you. Take up cycling, running, swimming (exercise will also help you feel better about quitting). Pick up a musical instrument or a fresh hobby such as cooking. gardening or painting. You don’t need to be very good at this, just good enough to be distracted.

Exercise will help you get back into shape and also prove as a distraction
Exercise will help you get back into shape and also prove as a distraction

It’s okay to slip

Don’t be too hard on yourself. If you decided to smoke four cigarettes a day, and have not stuck to your word, try again tomorrow. Don’t abandon your plan midway. It’s a long road, and a few bumps along the way never hurt anyone.

Aim towards quitting altogether

Once you have your cigarettes per day in control, take the plunge for the next step. If you’ve cut down successfully and feel comfortable enough, concentrate on quitting. It’s only the next step.

Anyone who has quit smoking successfully will tell you that it was not the easiest thing in the world for them to do. But the rush of taking your life in control is going to make the long and hard journey worth it.

Are Parents Responsible or Irresponsible Towards Child Care?

Addictive Smokers Terrorize “Forced Poverty” in Children: Study

Addictions are becoming worse these days with addictive parents willing or (rather hypnotized by their addictions) to fund their killing habit of smoking for instance, but not their children’s basic necessities to survive. “Smoking reduces the income available for families to feed, clothe and otherwise care for their children living in low-income households,” said Dr. Tessa Langley of University of Nottingham’s UK Centre for Tobacco and Alcohol Studies while quoting facts from her new study published in BMC Public Health, an open access journal.

smoking-brings-child-poverty Continue reading “Are Parents Responsible or Irresponsible Towards Child Care?” →