Doctor Ngo Thi Kim Oanh from the University Medical Center Ho Chi Minh City - Campus 3, points out three dietary habits that silently harm young people's kidneys:
Consuming salty foods:
A long-term habit of eating salty foods is a leading risk factor for damaging the glomerular structure. When sodium intake exceeds the body's physiological processing threshold, the kidneys are forced to work harder to excrete excess salt. This process increases filtration pressure in the glomeruli, activates the renin-angiotensin-aldosterone system, which increases blood pressure and promotes renal interstitial fibrosis.
Young people are often unaware of the "hidden" sodium in their daily diets, especially from processed foods like instant noodles, sauces, canned goods, fast food, and dried snacks (dried chicken, dried beef). This chronic sodium increase not only causes hypertension but also increases urinary protein excretion—an early sign of chronic kidney damage.
The World Health Organization recommends that adults consume less than 5 g of salt per day, equivalent to about 2,000 mg of sodium. However, a survey by the National Institute of Nutrition shows that Vietnamese people consume twice this recommended amount on average.
Excessive animal protein and high-protein diets:
Protein is an essential nutrient, but if consumed in excess of needs, especially from animal sources, it burdens the kidneys. In modern diets, many young people choose a "high-meat, low-carb" lifestyle to lose weight and build muscle. However, when protein intake exceeds 1.6 g/kg of body weight/day, the kidneys must increase filtration to eliminate metabolic products like urea, creatinine, and uric acid.
This prolonged hyperfiltration damages the glomerular endothelium, increases mesangial cell proliferation, and leads to interstitial fibrosis—the underlying process of chronic kidney disease.
In addition, the use of protein supplements like whey protein, casein powder, or supplements from unknown sources is also a concern. Many products contain impurities or stimulants that can be nephrotoxic without the user's knowledge.
For healthy individuals, a recommended protein intake of 0.8-1 g/kg/day is suitable. For those at risk of kidney disease (hypertension, prediabetes, obesity, family history of kidney disease), consult a specialist to adjust protein intake and prioritize high biological value protein such as fish, eggs, low-fat milk, and plant-based protein from soy and tofu.
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If protein consumption exceeds the body's needs, particularly from animal protein, it will place a metabolic burden on the kidneys. Photo: Bui Thuy |
Consuming refined sugar and soft drinks:
A diet high in refined sugar not only affects glucose metabolism but also causes glomerular damage through various mechanisms. Regular consumption of milk tea, carbonated soft drinks, pastries, and energy drinks increases the risk of insulin resistance and metabolic syndrome—major risk factors for type 2 diabetes.
When blood glucose is chronically elevated, the filtration mechanism in the glomeruli is disrupted, leading to increased intraglomerular pressure, thickening of the basement membrane, and the formation of proliferative glomerulonephritis. Clinical manifestations can start with microalbuminuria and gradually progress to overt proteinuria, decreased glomerular filtration rate (GFR), and ultimately end-stage renal disease.
Recent studies also indicate that high-dose fructose consumption—a common sugar in industrial soft drinks—is linked to increased uric acid, increased oxidative stress, and activation of the inflammatory response in the proximal tubule, thereby promoting kidney damage.
Therefore, young people should minimize added sugar consumption, especially from industrial drinks, and increase fresh, whole foods, avoiding the habit of using sugar as a "reward" after each workday.
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