You may open a pool in your yard each summer (or become a fixture at your local pool or a pal’s house if they have one). Come fall, it’s time to close the pools. In between, a pool’s filtration system keeps dirt and bugs at bay so you can dive into cleaner waters. Your body has a similar filtration system, and your kidneys are the biggest part of it.
“The kidneys are the body’s organs that filter and keep your body in balance,” explains Dr. Uma Darji, MD, a family doctor. “They remove waste products and extra water from the blood to make urine. They also keep minerals in a safe range, help maintain the body’s acid balance, regulate blood pressure and so much more.”
In fact, Dr. Darji reports that “almost every part of your body depends on the kidneys” because they maintain the right balance of fluid, minerals and waste products.
“If the kidneys stop working properly, fluid and waste can build up, blood pressure may rise, and a person can develop anemia, weak bones or heart problems,” she tells Parade. “The problem is that early kidney disease is silent, which means that someone can feel completely well while kidney function is declining, which is why people need periodic blood testing.”
Habits can help us avoid kidney disease, but not everything wellness “gurus” and influencers are promoting is actually healthy. One popular habit in particular can silently damage the kidneys. Below, doctors reveal what it is, why it can affect the kidneys and how to avoid the habit.
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The ‘Healthy’ Habit That’s Silently Damaging Your Kidneys, Doctors Say
Doctors warn that consistently consuming too much protein can damage the kidneys, even if it remains the macronutrient of the moment. While protein supports muscle, post-workout recovery and satiety, it differs from the other two macronutrients: carbohydrates and fat.
“Unlike carbohydrates and fat, the body cannot store extra protein for later,” explains Dr. Yoshua Quinones, MD, a board-certified internist with Medical Offices of Manhattan and a LabFinder.com contributor. “When you eat more than you need, the body has to break the excess down, which creates waste products such as urea that the kidneys must filter out.”
He says the tiny filtering units in the kidneys have to ramp up and work harder to handle the heavy protein load. It puts your body into a state of “hyperfiltration.”
“Over many years, this extra pressure and workload can wear down and scar the delicate filters, and over time this may lead to protein leaking into the urine and a gradual loss of kidney function,” Dr. Quinones explains. “This is most concerning for people who already have kidney problems, but there is some evidence that a very high intake over a long time could contribute to kidney decline even in some people who started out healthy.”
Dr. Alex McDonald, MD, a family physician, compares the effect of eating too much protein on the kidneys to “flooring the gas pedal on your car.”
“It’s fine for a while, but redlining your engine all the time can put extra stress on the engine and cause premature wear and tear,” he explains.
Unfortunately, protein is a major focus for many people these days. “Part of this is based on the American culture, but the craze got supercharged in the past few years by GLP-1 weight loss drugs because GLP-1 can cause muscle loss along with fat, and many are pushing increased protein intake to protect muscle during weight loss,” Dr. McDonald adds.
To be clear, protein is necessary, and one high-protein meal likely won’t affect your kidneys (especially if you’re otherwise healthy).
“The concern is less about one high-protein meal and more about a sustained pattern of excessive protein intake, particularly in someone whose kidneys are already vulnerable,” clarifies Dr. S. Adam Ramin, MD, a board-certified urologist, urologic oncologist and medical director of Urology Cancer Specialists in Los Angeles. “People should not assume that every high-protein diet will cause kidney damage.”
Related: The ‘Healthy’ Food That Could Be Damaging Your Kidneys Over 60, According to Nephrologists
What Is the Best (And Worst) Protein Source for Kidney Health?
Dr. Quinones shares that the type of protein you eat matters “almost as much” as the amount you consume.
“Plant proteins tend to look better for both your kidneys and your heart, and they bring fiber and other nutrients that powders and most animal foods don’t,” he explains.
That doesn’t mean you have to become vegan or vegetarian, but he reports consistent data linking red and processed meats (like bacon, sausage and deli meats) to kidney trouble.
Protein powders aren’t completely out of the mix, either. “Protein powders are not automatically harmful and are convenient for athletes, older adults with poor appetite or people who genuinely struggle to meet their needs through food,” Dr. Darji explains. “The problem is that a scoop may provide 20 to 30 grams of concentrated protein, making it easy to exceed their needs when it is added to a diet that is already heavy in protein.”
Related: The Common Habit That Could Be Damaging Your Kidneys, According to a Nephrologist
How Much Protein Do I Need per Day for Kidney Health?
There’s no official guideline for how much protein to eat daily for kidney or overall health.
“The appropriate amount of protein varies from person to person and should take kidney health and overall nutritional needs into account,” Dr. Ramin tells Parade.
Dr. Darji says that a good rule of thumb is 1.2 to 1.6 grams of protein per kilogram of body weight per day. But this recommendation comes with a kidney-related caveat.
“People with chronic disease should not automatically apply this rule to themselves,” Dr. Darji says. “I become concerned when someone is routinely eating protein in amounts well beyond their needs without a clear reason. Already having kidney disease puts you at higher risk for protein overload on the kidneys.”
Frustratingly, there aren’t many symptoms that indicate your diet has too much protein. Dr. Quinones says some potential red flags that you’re consuming too much protein include:
Constipation, nausea Loose stools Bad breath Just feeling stuffed, especially if it’s crowding out fiber Foamy urine (it can hint at protein in the urine) Swollen feet or ankles (it can point to kidney trouble)If you eat a high-protein diet, notice these symptoms or are at high risk of kidney disease, speak with your doctor.
“Simple blood and urine tests can help assess kidney function,” Dr. Ramin says. “The goal is not to fear protein, but to consume an appropriate amount as part of a balanced diet and to make sure your protein intake is appropriate for your individual health.”
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Sources:
Dr. Uma Darji, MD, a family doctor Dr. Yoshua Quinones, MD, a board-certified internist with Medical Offices of Manhattan and a LabFinder.com contributor Dr. Alex McDonald, MD, a family physician Dr. S. Adam Ramin, MD, a board-certified urologist, urologic oncologist and medical director of Urology Cancer Specialists in Los Angeles The Effects of High-Protein Diets on Kidney Health and Longevity. JASN. Consumption of red, white, and processed meat and odds of developing kidney damage and diabetic nephropathy (DN) in women: a case-control study. Scientific Reports.Hence then, the article about the healthy habit that s silently damaging your kidneys was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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