Most people know that late nights, heavy drinking, and careless use of medication can damage the kidneys. However, what if some of the habits you consider completely harmless—or even healthy—are quietly putting your kidneys at risk every day?
Some kidney-damaging habits are obvious, but others can hide in foods and routines we consider perfectly normal. Several cases illustrate how easily these overlooked risks can slip into everyday life.
Choose Seafood With Care
One of my patients particularly enjoyed seafood and frequently ate large fish such as swordfish and tuna. During a routine health checkup, doctors found that his kidney function had declined, while his urinary arsenic level was nearly six times the reference limit.
Arsenic is a highly toxic heavy metal that can damage the kidneys over time, often without causing noticeable symptoms in the early stages. Large predatory fish, including swordfish and tuna, are near the top of the marine food chain and can accumulate contaminants such as mercury and other heavy metals. Eating large amounts of these fish over a long period may therefore increase exposure to these substances.
To reduce potential heavy-metal exposure, vary your seafood choices and include smaller fish, such as mackerel or saury. When choosing fish oil supplements, look for products made from smaller fish and processed to remove contaminants, ideally with appropriate quality or third-party certification.
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Keep Food Dry and Discard Moldy Products
Another patient, in his 50s, drank black coffee daily. He didn’t seek medical attention until he developed noticeably foamy urine and swelling around his ankles. Medical tests revealed that his estimated glomerular filtration rate (eGFR) was only 10 mL/min/1.73 m², indicating stage 5 chronic kidney disease (kidney failure).
One possible clue to his symptoms was hiding in his kitchen: a bag of coffee beans that had become damp and moldy. Improperly stored coffee beans can become contaminated with mycotoxins such as ochratoxin A, which has been associated with kidney toxicity and damage to the renal tubules and other kidney structures.
The same concern applies to other foods that are vulnerable to mold, including nuts such as almonds and peanuts. A musty or unusual earthy odor can signal spoilage or possible mold contamination, and you should avoid such foods. The best practice is to buy only what you need and avoid stockpiling, and to store foods in sealed containers in a cool, dry place away from moisture.
Make Time for Water and Bathroom Breaks
A 35-year-old office worker who neither smoked nor drank alcohol was hospitalized after developing blood in her urine and frequent urination. Tests revealed her estimated eGFR was only 62 mL/min/1.73 m², lower than expected for her age and warranting further evaluation.
The reason may have been hiding in her daily routine. She was often so busy at work that she barely drank any water. She also had a long-standing habit of holding her urine. Insufficient fluid intake can concentrate urine, while regularly holding it may increase the risk of urinary tract problems.
Together, these habits can create an environment that favors bacterial growth and may contribute to urinary stones. If an obstruction develops, urine flow can become impaired and, in severe cases, pressure can build up in the urinary tract and affect the kidneys.
From a traditional Chinese medicine (TCM) perspective, however, more water is not always considered better—forcing large amounts can harm the spleen and stomach. The recommended approach is to drink when you’re thirsty, avoid forcing yourself when you’re not, and never hold your urine.
Use Calcium Supplements Thoughtfully
Supplements can seem harmless because they are associated with better health. Yet taking more than needed can create problems.
One patient in my practice had taken large amounts of calcium supplements and reported hand tremors and headaches.
Excessive calcium supplementation can cause elevated blood calcium in some circumstances, particularly when combined with other contributing factors. Significant hypercalcemia can affect kidney function and requires appropriate medical care.
Before taking calcium, consider the amount already supplied by your diet and other supplements. A clinician can help determine whether supplementation is necessary and what dose is appropriate.
Chrysanthemum Tea Helps Clear Heat
I have recommended chrysanthemum tea in my practice, including to the patient who reported taking excessive calcium supplements. The patient’s symptoms subsequently improved.
For people who enjoy floral teas and have no relevant medical restrictions, it can be prepared simply.
Chrysanthemum Tea
Total Time: 5 minutes
Servings: 2 cups
A simple floral tea made by steeping dried chrysanthemum flowers in boiling water. It has a delicate, mildly sweet flavor and can be enjoyed warm.
Ingredients
Instructions
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Gently rinse the chrysanthemum flowers under cool, clean water to remove any dust or impurities.
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Place the chrysanthemum flowers in a heatproof container.
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Pour in boiling water.
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Cover and steep for five minutes.
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Strain the tea, if desired, and serve warm.
Note: When choosing chrysanthemum, select naturally yellowish flowers. Avoid those that are too white, as they may have been bleached. Also avoid products with a strong, pungent odor. Choose certified organic chrysanthemum.
A TCM Acupoint to Nourish the Kidneys
You can press the Recover Flow (Fu Liu, KI7) acupoint daily to help nourish the kidneys.
The Recover Flow acupoint is located on the inner side of the lower leg, three finger-widths above the tip of the medial malleolus, along the anterior border of the Achilles tendon.
You can press the Recover Flow acupoint for three to five minutes each day. A mild aching or sore sensation is sufficient—there is no need to press hard enough to cause sharp pain. Regular massage of this acupoint helps nourish the kidneys, protect kidney function, relieve lower back pain, and reduce edema.
Protecting kidney health begins with practical habits: choose foods thoughtfully, store them properly, stay appropriately hydrated, and use supplements carefully. Just as important is recognizing when symptoms need attention. A timely blood test, urine test, or medical consultation can reveal a problem that everyday habits alone cannot resolve.
Traditional teas and acupressure are not substitutes for kidney-disease treatment; people with kidney disease, fluid restrictions, or regular medication use should seek individualized guidance before using herbal products.
