Here is a concise summary of the text:
**Title:** 10 Common Habits That Can Harm Your Kidneys
**Key Points:**
1. **Kidney Function Importance**: Kidneys filter toxins, balance electrolytes, regulate blood pressure, and produce hormones.
2. **Prevalence of Kidney Issues**: ~10 million Brazilians have some degree of kidney failure, often undiagnosed.
3. **Top 10 Habits Harming Kidneys**:
* **1-3**: Sedentary lifestyle, excessive salt consumption, and high sugar intake.
* **4-6**: Eating processed foods, excessive meat consumption, and inadequate sleep (~7-9 hours/day).
* **7-10**: Excessive alcohol consumption, smoking, inadequate hydration (~1.5-3L/day), and abusing anti-inflammatories.
**Takeaways:**
* Avoiding these habits can help maintain kidney health.
* High blood pressure and diabetes are the primary risk factors for kidney damage.
* Small changes in lifestyle and diet can significantly impact kidney function and overall health.
Here are the key facts extracted from the text, without opinions, with each fact numbered and in short sentences:
1. **Kidney Function**: Kidneys clean toxins, remove excess fluid, balance electrolytes, regulate blood pH, and produce hormones.
2. **Kidney Problem Symptoms**: High blood pressure, swelling, frequent cramps, anemia, fatigue, dry skin, decreased libido, and abnormal urine output or appearance.
3. **Prevalence of Kidney Failure in Brazil**: About 10 million Brazilians have some degree of kidney failure, with many unaware of their condition.
4. **Common Causes of Kidney Failure in Brazil**: High blood pressure and diabetes.
5. **Risk of Sitting for Long Periods**: Sitting over 8 hours a day increases the risk of dying, similar to obesity or smoking, and is linked to kidney disease development.
6. **Exercise Impact on Kidneys**: Regular physical activity improves kidney health, blood pressure, and blood sugar levels.
7. **Risk of Excessive Exercise**: Very strenuous exercise can lead to rhabdomyolysis, damaging kidneys.
8. **Effect of High Salt Intake**: Excessive salt consumption increases blood pressure, retaining water and salt, which can harm kidneys.
9. **Alternative to Table Salt**: Light salt with 50% potassium can help lower blood pressure and excrete sodium.
10. **Sugar's Impact on Kidneys**: Consuming high amounts of sugar leads to fluid retention, increased blood pressure, and a higher risk of kidney disease.
11. **Processed Foods and Kidney Health**: Processed foods, especially those with high sodium and phosphorus, can harm kidneys and increase the risk of osteoporosis.
12. **Animal Protein and Kidney Strain**: High animal protein intake generates toxins, potentially harming kidneys and increasing the risk of kidney stones.
13. **Importance of Sleep for Kidney Health**: 7-9 hours of sleep per day is crucial for overall health, including kidney function, with poor sleep potentially damaging kidneys.
14. **Alcohol Consumption Limits**:
* Men: No more than 2 drinks a day.
* Women: No more than 1 drink a day.
* Elderly (over 65): No more than 1 drink a day.
15. **Smoking's Effect on Kidneys**: Smoking narrows renal arteries, reduces blood flow to kidneys, accelerates kidney function loss, and increases the risk of kidney cancer.
16. **Hydration Needs**: 1.5 to 3 liters of fluid per day (for active individuals) to prevent dehydration, which can lead to acute kidney injury or chronic kidney disease.
17. **Anti-Inflammatory Medication Risks**: Regular use of anti-inflammatories (e.g., diclofenac, ibuprofen) can cause acute kidney injury; recommended use is sporadic and for short periods (less than 3 days).