Common Morning Habits That Are Wrecking Your Kidneys

1. Skipping Breakfast

Skipping breakfast is a common habit that can have significant consequences for kidney health. When you forgo your first meal of the day, your body experiences prolonged fasting, leading to fluctuations in blood sugar levels. This triggers the release of stress hormones such as cortisol and adrenaline, which can increase blood pressure and force your kidneys to work harder to filter excess waste and maintain fluid balance. Over time, the constant stress from irregular blood sugar can contribute to the development or exacerbation of chronic kidney disease (National Kidney Foundation).

For example, people with diabetes or prediabetes are especially at risk, as skipping breakfast has been shown to impair glucose regulation and increase the risk of kidney damage (NIH Study). To protect your kidneys, aim for a balanced breakfast that includes complex carbohydrates, lean protein, and healthy fats. Options such as whole grain toast with eggs, oatmeal with nuts, or yogurt with fruit can help stabilize blood sugar levels, reduce the workload on your kidneys, and set a healthy tone for the rest of your day.

2. High-Salt Foods in the Morning

Consuming high-salt foods for breakfast can have an immediate and long-term impact on kidney health. A salty morning meal causes your body to retain excess water, raising blood pressure and putting extra strain on your kidneys, which must work harder to filter out the surplus sodium. Over time, consistently high sodium intake is a key contributor to the development of hypertension and chronic kidney disease (American Kidney Fund).

Many popular breakfast choices—such as bacon, sausage, processed cheese, packaged breakfast sandwiches, and even certain cereals—are loaded with hidden sodium. For example, a single serving of bacon can contain up to 400 mg of sodium, while some breakfast sandwiches may deliver more than half your daily recommended intake in one meal (CDC Salt Fact Sheet).

To protect your kidneys, opt for fresh, unprocessed foods like oatmeal made with fresh fruit, unsalted nuts, or eggs with vegetables. Preparing meals at home allows you to control sodium content, and using herbs or spices as flavorings instead of salt can help you enjoy breakfast while safeguarding your kidney health.

3. Overdoing the Coffee

Drinking coffee in moderation can be part of a healthy morning routine, but overconsumption poses risks for your kidneys. Caffeine is a natural diuretic, which means it increases urine production and can contribute to dehydration if not balanced with sufficient water intake. Dehydration reduces blood flow to the kidneys, making it harder for them to filter waste and regulate fluid and electrolyte levels (National Kidney Foundation).

Recent trends show that Americans are consuming more coffee than ever, with about 66% of adults drinking coffee every day and many opting for multiple cups or large servings (National Coffee Association). While one to two cups a day is generally safe for most people, exceeding this amount—especially when combined with other sources of caffeine—can stress your kidneys and elevate blood pressure.

To support kidney health, limit your coffee intake to moderate levels and alternate with water or herbal teas. Watch for hidden caffeine in energy drinks or sodas, and listen to your body: symptoms like headaches, palpitations, or frequent urination are signs you may be overdoing your caffeine consumption.

4. Drinking Energy Drinks

Energy drinks have surged in popularity as a quick morning pick-me-up, but their high caffeine and sugar content can be especially harmful to your kidneys. Unlike coffee, which typically contains 80-100 mg of caffeine per cup, a standard energy drink can contain anywhere from 80 mg to over 300 mg of caffeine in a single can (CDC Energy Drinks Facts). This excessive caffeine load, often combined with large amounts of sugar—sometimes as much as 27-30 grams per serving—forces the kidneys to work overtime to filter toxins and maintain fluid balance.

The combination of caffeine and sugar in energy drinks can rapidly increase blood pressure and blood sugar levels, heightening the risk of dehydration and kidney strain. Studies have shown that habitual energy drink consumption is associated with acute kidney injury, particularly in young adults and those with underlying kidney issues (NIH Study on Energy Drinks and Renal Health).

For a safer morning boost, consider alternatives like unsweetened tea, a small cup of coffee, or naturally flavored water. These options provide energy without overwhelming your kidneys or spiking your blood sugar.

5. Not Drinking Water After Waking

After a night’s sleep, your body is naturally in a mild state of dehydration, as it has gone several hours without water. Failing to rehydrate upon waking can stress your kidneys, which require adequate fluid to efficiently filter waste and prevent the buildup of minerals that can lead to kidney stones. Studies have shown that low fluid intake is directly linked to an increased risk of kidney stone formation and chronic kidney disease (NIH Hydration Study).

Morning routines that skip water in favor of coffee or other beverages may further compound dehydration. Without replenishing fluids early in the day, urine becomes more concentrated, increasing the likelihood of crystals forming and eventually leading to painful stones or impaired kidney function. Kidney specialists recommend starting your morning with a glass of water as a simple and effective way to support kidney health (National Kidney Foundation).

To build a kidney-friendly routine, place a glass of water by your bedside or make drinking water the first step in your day. This small change can have a significant impact on your body’s ability to flush toxins and protect your kidneys from long-term harm.

6. Ignoring the Urge to Urinate

Many people, caught up in busy morning routines, ignore the urge to urinate—whether it’s to save time, finish getting ready, or avoid waking others. However, consistently holding in urine can have serious consequences for kidney health. When the bladder is not emptied regularly, bacteria have more time to multiply, increasing the risk of urinary tract infections (UTIs). If left untreated, these infections can travel up to the kidneys, causing potentially severe kidney infections and damage (National Kidney Foundation).

The pressure from an overfilled bladder can also force urine back toward the kidneys, which may damage delicate kidney tissues or contribute to the formation of kidney stones. For example, rushing out the door or delaying a bathroom trip for convenience might seem harmless but, over time, these habits can take a hidden toll on your urinary tract and kidneys (Healthline: Is It Bad to Hold Your Pee?).

To protect your kidneys, prioritize timely bathroom breaks as part of your morning routine. If necessary, wake up a few minutes earlier or plan ahead so you’re not tempted to hold it in—your bladder and kidneys will thank you for the extra care.

7. Taking Over-the-Counter Painkillers

Reaching for over-the-counter painkillers like ibuprofen (an NSAID) to manage morning headaches or muscle aches is a habit that can quietly harm your kidneys, especially if done routinely. NSAIDs work by reducing inflammation and pain but can also reduce blood flow to the kidneys, impairing their ability to filter waste. Prolonged or frequent use increases the risk of acute kidney injury and, over time, can contribute to chronic kidney disease (National Kidney Foundation).

For instance, someone waking up with tension headaches might take ibuprofen daily without considering its long-term effects. While occasional use is generally safe for most healthy adults, chronic use—even at recommended doses—places stress on kidney tissues and can lead to irreversible damage, particularly in those with pre-existing kidney or heart conditions (CDC: CKD National Facts).

To safeguard your kidneys, limit the use of NSAIDs and explore alternative headache management methods such as staying hydrated, practicing relaxation techniques, or using heat or cold packs. Always consult a healthcare professional before starting any regular medication, even if it’s available over the counter.

8. Eating Processed Meats

Processed breakfast meats like bacon, sausage, ham, and deli slices are popular morning choices but are loaded with sodium and chemical preservatives such as nitrates and nitrites. Consuming these meats regularly can be detrimental to kidney health, as high sodium intake increases blood pressure, forcing the kidneys to work harder and exacerbating the risk of hypertension and chronic kidney disease (American Kidney Fund).

Additionally, preservatives used in processed meats have been linked to increased oxidative stress and inflammation, both of which contribute to kidney damage. A single serving of bacon or sausage can contain up to 20-30% of your daily recommended sodium, and many processed meats contain additives that further strain kidney function (NIH Study on Processed Meats).

To protect your kidneys, choose fresh, unprocessed protein sources for breakfast, such as eggs, grilled chicken, or plant-based options like beans and tofu. Not only do these alternatives support kidney health, but they also provide essential nutrients without the harmful additives found in processed meats.

9. Consuming Sugary Pastries

Starting the morning with sugary pastries like donuts, danishes, cinnamon rolls, or sweetened muffins causes blood sugar levels to spike rapidly. This sudden surge forces your pancreas to release large amounts of insulin and places extra stress on your kidneys, which must filter excess glucose from the bloodstream. Over time, repeated high glucose loads can damage the delicate blood vessels in the kidneys, increasing the risk of chronic kidney disease, especially for those already at risk for diabetes (National Kidney Foundation: Diabetes and Kidney Disease).

For example, a single glazed donut can contain over 12 grams of sugar and 250 calories with very little fiber, leading to a rapid blood sugar spike followed by a crash. In contrast, whole-grain breakfast options—such as oatmeal, whole-wheat toast, or bran muffins—contain complex carbohydrates and dietary fiber. These foods help regulate blood sugar, reduce the workload on your kidneys, and provide longer-lasting energy (Harvard Health: Carbs and Kidney Health).

To support healthy kidney function, limit sugary pastries to occasional treats and prioritize whole-grain, fiber-rich breakfasts that keep blood sugar—and your kidneys—stable.

10. Starting the Day with Soda

Drinking soda in the morning, whether regular or diet, exposes your kidneys to a harmful combination of high sugar content and phosphorus additives. Regular sodas are loaded with sugar—one can typically contains over 35 grams—which leads to spikes in blood glucose and forces your kidneys to filter and excrete the excess. This added workload can contribute to kidney damage over time, particularly for people with diabetes or prediabetes (National Kidney Foundation).

Phosphorus additives, commonly found in both regular and diet sodas, are absorbed rapidly and can disrupt mineral balance, increasing the risk of weakened bones and further kidney strain. High phosphorus intake is particularly dangerous for individuals with reduced kidney function, as their bodies struggle to expel extra phosphorus, potentially leading to vascular damage (NIH Phosphorus and Kidney Disease).

Instead of reaching for a soda, opt for water, herbal tea, or naturally flavored sparkling water. These alternatives hydrate your body, support healthy kidney function, and eliminate the risks posed by added sugars and artificial ingredients in sodas.

11. Eating Instant Noodles for Breakfast

Instant noodles are a convenient breakfast choice for many, but they can be particularly harmful to kidney health due to their extremely high sodium and preservative content. A single serving of instant noodles often contains over 800-1,000 mg of sodium—almost half of the recommended daily limit in just one meal. Such a high sodium load can quickly raise blood pressure and force the kidneys to work overtime to expel the excess, increasing the risk of hypertension and chronic kidney disease (National Kidney Foundation).

In addition to sodium, instant noodles are loaded with preservatives and artificial flavorings like monosodium glutamate (MSG), which can further stress kidney function, especially with frequent consumption. Studies suggest that diets high in processed foods, particularly those rich in sodium and additives, are linked to an increased risk of proteinuria—a condition where protein leaks into urine, signaling kidney damage (NIH Processed Food Study).

For a healthier morning meal, choose fresh, whole foods such as eggs, oatmeal, or fruit. Preparing meals at home allows you to control salt and additive intake, helping protect your kidneys from unnecessary strain.

12. Smoking First Thing in the Morning

Lighting up a cigarette as soon as you wake up is particularly damaging to your kidneys. Smoking immediately after rising rapidly constricts blood vessels throughout the body, including those supplying the kidneys, leading to reduced blood flow and diminished filtration efficiency. This early-morning nicotine hit intensifies the negative effects, as overnight fasting already makes blood vessels more vulnerable to constriction and oxidative stress (National Kidney Foundation).

Smoking is a significant risk factor for chronic kidney disease (CKD), with studies showing that smokers are up to 60% more likely to develop CKD than non-smokers. According to the CDC, about 12.5% of U.S. adults smoked cigarettes in 2023, and a substantial proportion of smokers report their first cigarette within 30 minutes of waking. This habit not only increases the risk for kidney problems but also accelerates progression in those with existing kidney disease.

To safeguard kidney health, seek support for quitting smoking and avoid exposure to secondhand smoke, particularly during vulnerable morning hours. Resources such as Smokefree.gov can provide guidance and tools for making a lasting change.

13. Excessive Morning Exercise Without Hydration

Jumping into an intense morning workout without hydrating first can be hazardous for your kidneys. During vigorous exercise, your body loses water rapidly through sweat. If you don’t replenish these fluids, dehydration can set in quickly, reducing blood flow to the kidneys and impairing their ability to filter waste products. Severe or repeated dehydration episodes have been linked to acute kidney injury, particularly in those who regularly exercise without adequate hydration (National Kidney Foundation).

For example, someone who wakes up early for a long run or high-intensity interval training (HIIT) session without drinking water beforehand is at risk of overtaxing their kidneys. Symptoms like dizziness, dark urine, or cramping are warning signs that the kidneys may be struggling to cope. Research has shown that even short-term dehydration during exercise can cause temporary spikes in blood urea and creatinine—markers of kidney stress (NIH Study on Exercise-Induced Kidney Injury).

To protect your kidneys, always drink a glass of water before starting your workout and continue hydrating throughout, especially during hot or humid conditions. This simple habit helps your body—and your kidneys—handle physical stress more safely.

14. Skipping Medications

Missing prescribed medications—especially those for blood pressure or diabetes—can significantly increase the risk of kidney damage. Both hypertension and uncontrolled blood sugar are leading causes of chronic kidney disease, and medication adherence is critical in managing these conditions. Skipping doses in the morning may lead to fluctuations in blood pressure or glucose levels, putting extra strain on the delicate blood vessels in the kidneys and accelerating disease progression (CDC: Prevention and Risk of Kidney Disease).

For example, a person with diabetes who neglects their morning insulin or oral medication may experience high blood sugar for hours, increasing the kidneys’ workload and the risk of long-term complications. Similarly, missing blood pressure medication can cause spikes that silently damage kidney tissue over time (National Kidney Foundation: Blood Pressure and Your Kidneys).

To reduce these risks, set alarms, use pill organizers, or integrate medication routines with other daily habits like brushing your teeth. If you ever forget a dose, consult your healthcare provider for the best next steps. Consistency with medications is a simple but powerful way to safeguard your kidney health.

15. Overusing Supplements

While supplements such as protein powders, creatine, and certain herbal products are popular additions to many morning routines, excessive use can place a significant burden on the kidneys. High-protein supplements increase the amount of nitrogenous waste the kidneys must filter, which can be especially risky for individuals with underlying or undiagnosed kidney issues. Regular overconsumption of protein has been linked to an increased risk of kidney stones and a decline in kidney function over time (National Kidney Foundation: Protein Supplements).

Creatine, commonly used to enhance athletic performance, is also filtered by the kidneys. Consistent high doses may elevate creatinine levels in the blood, a marker of kidney stress, and can contribute to kidney injury in susceptible individuals (NIH: Creatine Supplementation and Kidney Health). Additionally, some herbal supplements—such as those containing aristolochic acid or high doses of certain vitamins—have been associated with acute kidney damage.

To safeguard kidney health, consult a healthcare professional before starting or increasing any supplement regimen. Focus on obtaining nutrients from a balanced diet and use supplements only as recommended—more is not always better when it comes to your kidneys.

16. Eating Leftover Fast Food

Grabbing leftover fast food for breakfast might seem convenient, but it can be detrimental to your kidneys due to the high sodium content and unhealthy fats present in these foods. Fast food items such as burgers, fries, pizza, and fried chicken are typically loaded with salt and trans fats, both of which increase the risk of hypertension and cardiovascular disease—major contributors to kidney damage (National Kidney Foundation).

A single serving of leftover fast food can easily surpass 1,000 mg of sodium, pushing you well over the daily recommended intake if consumed regularly. High sodium levels force the kidneys to work harder to maintain fluid balance and blood pressure, while unhealthy fats promote inflammation and vascular damage, further taxing kidney function (NIH: Fast Food Consumption and Kidney Health).

Instead of reheating fast food, opt for whole, fresh foods such as fruit, whole grains, or eggs for a healthier breakfast. Making this switch not only supports kidney health but also enhances your overall well-being and energy levels throughout the day.

17. High-Protein Breakfasts Every Day

While protein is essential for muscle repair and energy, starting each day with a high-protein breakfast—such as large portions of eggs, meat, or protein shakes—can place added stress on your kidneys. The kidneys are responsible for filtering out the byproducts of protein metabolism, including urea and other nitrogenous wastes. Consistently consuming large amounts of protein increases this workload, which can be particularly harmful for individuals with pre-existing kidney conditions or reduced kidney function (National Kidney Foundation: Are High Protein Diets Safe?).

Research has shown that a persistently high-protein diet can accelerate the progression of chronic kidney disease and increase the risk of kidney stones. For those with undiagnosed kidney issues or risk factors such as diabetes or hypertension, the impact may be even more pronounced (NIH: High-Protein Diets and Kidney Function).

To support kidney health, balance your morning meals with a moderate amount of protein alongside whole grains, fruits, and vegetables. Consulting a healthcare provider or registered dietitian can help you determine the right amount of protein for your individual needs, especially if you have any underlying health concerns.

18. Not Washing Fruits and Vegetables

Skipping the step of washing fruits and vegetables before breakfast can expose you to harmful pesticide residues and bacteria. Many conventionally grown produce items are treated with pesticides to prevent pests and disease, but traces of these chemicals often remain on the skin or outer layers. When consumed, these residues must be filtered and detoxified by the kidneys, increasing their workload and potentially leading to long-term damage with continuous exposure (NIH: Pesticide Exposure and Kidney Health).

Research indicates that chronic ingestion of pesticides is associated with oxidative stress and inflammation in kidney tissues, which can accelerate the development of kidney disease. Moreover, unwashed produce may also harbor bacteria such as E. coli or Salmonella, leading to infections that further strain the kidneys (FDA: Serving Produce Safely).

To protect your kidney health, thoroughly rinse all fresh fruits and vegetables under running water before eating. Scrubbing firm produce with a brush and peeling when appropriate can further reduce exposure to harmful residues and contaminants, making your breakfast both safer and healthier.

19. Drinking Unfiltered Tap Water

Relying on unfiltered tap water for your morning hydration may expose your kidneys to a variety of contaminants, including heavy metals (like lead and arsenic), chlorine byproducts, and agricultural runoff. While municipal water supplies are generally regulated for safety, violations and outdated infrastructure can lead to unsafe levels of these substances in your drinking water (EPA: Regulated Drinking Water Contaminants).

Even trace amounts of certain contaminants can increase the kidneys’ workload, as they must filter out toxins to protect the rest of the body. Prolonged exposure to these substances has been linked to elevated risks of chronic kidney disease and, in severe cases, acute kidney injury (NIH: Water Contaminants and Kidney Health).

To minimize these risks, consider using a certified water filter that removes heavy metals and other common pollutants, or periodically review your local water quality report, which is typically available through your municipality. Ensuring your morning glass of water is safe can significantly reduce the long-term burden on your kidneys.

20. Eating Pickled or Canned Foods

Including pickled or canned foods in your breakfast can have negative consequences for kidney health due to their high sodium and preservative content. Pickled vegetables, canned meats, and even some canned fruits are preserved with large amounts of salt to extend shelf life and enhance flavor. A single serving of pickles or canned soup can contain over 600-1,000 mg of sodium, which can quickly add up and exceed daily recommended limits (National Kidney Foundation: Sodium and Your Diet).

In addition to sodium, these foods often contain preservatives such as nitrates, nitrites, and phosphates, which place an extra burden on the kidneys. Frequent consumption increases the risk of hypertension, fluid retention, and, in the long term, chronic kidney disease, especially for individuals with existing kidney concerns (NIH: Processed Food Consumption and Kidney Health).

To protect your kidneys, limit your intake of pickled and canned foods at breakfast. Opt for fresh or frozen vegetables and homemade dishes where you can control the amount of salt and avoid unnecessary additives, supporting both kidney function and overall well-being.

21. Drinking Fruit Juice Instead of Whole Fruit

Choosing fruit juice over whole fruit in the morning may seem like a healthy swap, but it can actually place extra strain on your kidneys. Most fruit juices, even those labeled “100% juice,” are high in natural sugars and lack the fiber found in whole fruits. Without fiber, the sugar is quickly absorbed, causing rapid spikes in blood glucose levels. This sudden increase forces the kidneys to filter excess sugar from the blood, which over time can contribute to kidney stress and increase the risk of chronic kidney disease, particularly in those predisposed to diabetes (National Kidney Foundation: Fruit Juice and CKD).

Whole fruits, such as apples, oranges, or berries, provide vitamins, antioxidants, and dietary fiber that help slow sugar absorption and reduce the kidneys’ workload. Research has shown that diets high in fiber are linked to better blood sugar regulation and lower risk of kidney damage (NIH: Dietary Fiber and Kidney Health).

For a kidney-friendly breakfast, reach for whole fruits instead of juice. If you do enjoy juice, limit portions to a small glass and pair it with fiber-rich foods to minimize blood sugar spikes and support kidney function.

22. Starting the Day Stressed

Waking up to stress—whether it’s anxiety about work, family obligations, or daily routines—can set off a hormonal cascade that negatively affects kidney health. When you start the day stressed, your body releases stress hormones like cortisol and adrenaline, which temporarily increase heart rate and constrict blood vessels, leading to elevated blood pressure (National Kidney Foundation: Mental Health and Kidneys). Chronic exposure to these hormones, especially in the morning when levels naturally peak, can lead to sustained hypertension—a major risk factor for chronic kidney disease and kidney failure.

Over time, high blood pressure damages the delicate filtering units in the kidneys, impairing their ability to remove waste and maintain fluid balance. Research shows that individuals living with chronic stress or anxiety are more likely to develop kidney problems or experience faster progression of existing kidney disease (NIH: Stress and Kidney Health).

To protect your kidneys, incorporate stress-reducing practices into your morning routine, such as deep breathing, stretching, mindfulness meditation, or even a quiet walk. Managing stress early in the day can help keep blood pressure in check and safeguard your long-term kidney function.

23. Consuming Artificial Sweeteners

Many people turn to artificial sweeteners as a low-calorie alternative to sugar in their morning coffee, tea, or breakfast foods. However, ongoing research suggests that regular consumption of artificial sweeteners such as aspartame, saccharin, and sucralose may not be as harmless as once believed, particularly for kidney health. Some studies have found a correlation between the frequent use of these sweeteners and a decline in kidney function, especially among individuals with pre-existing kidney disease (NIH: Artificial Sweeteners and Kidney Function).

Artificial sweeteners are processed differently than natural sugars and may alter gut microbiota, increase oxidative stress, and affect the filtration mechanisms in the kidneys. For example, research published in the NIH: Artificial Sweeteners—A Review indicates that habitual intake is associated with higher risk markers for kidney damage and metabolic disturbances, although more definitive, long-term studies are needed.

To reduce potential risks, limit your intake of artificially sweetened products and choose natural options like fruit, honey (in moderation), or simply enjoy beverages without added sweeteners. When possible, opt for whole, unprocessed foods to support both kidney health and overall wellness.

24. Excessive Dairy Intake

While dairy products like milk, cheese, and yogurt are excellent sources of calcium and protein, consuming them in excess—especially at breakfast—may increase the risk of kidney stones in susceptible individuals. High dairy intake can lead to elevated calcium levels in the urine, which, when combined with other factors such as dehydration or a high-sodium diet, can promote the formation of calcium-based kidney stones (National Kidney Foundation: Calcium Oxalate Stones).

People with a family history of kidney stones or those who have previously experienced them should be particularly mindful of their dairy consumption. Research suggests that excessive animal protein and calcium from dairy can increase urinary calcium excretion and contribute to stone formation, especially when not balanced with adequate hydration and dietary fiber intake (NIH: Calcium and Kidney Stones).

To reduce your risk, enjoy dairy products in moderation and pair them with plenty of water and high-fiber foods like fruits, vegetables, and whole grains. If you have a history of kidney stones, consult your healthcare provider or a dietitian for tailored dietary advice that protects your kidney health.

25. Consuming High-Oxalate Foods

Certain healthy foods, such as spinach, beets, rhubarb, and nuts, are naturally high in oxalates—a compound that can bind to calcium in the urine and form kidney stones, particularly in susceptible individuals. Eating large quantities of high-oxalate foods at breakfast or throughout the day increases the concentration of oxalate in the urinary tract, raising the risk of calcium oxalate stone formation (National Kidney Foundation: Oxalate and Kidney Stones).

For example, regularly consuming green smoothies with large amounts of raw spinach or starting your morning with beet salads may seem healthy but could unintentionally elevate your risk if you’re predisposed to kidney stone development. Research has shown that oxalate-rich diets are a significant contributor to kidney stone recurrence, especially when not balanced with adequate hydration and dietary calcium (NIH: Dietary Oxalate and Kidney Stones).

To minimize risk, moderate your intake of high-oxalate foods, drink plenty of water, and pair these foods with calcium sources (such as dairy or fortified plant-based milks) to help bind oxalate in the gut and reduce absorption. Consult your healthcare provider if you have a history of kidney stones or related concerns.

26. Using Flavored Creamers

Adding flavored creamers to your morning coffee may seem harmless, but these products often contain a concerning mix of sugars, artificial flavors, preservatives, and unhealthy fats. Many commercial creamers are high in added sugars and corn syrup solids, which can cause blood glucose spikes and increase the burden on your kidneys as they work to filter excess sugar from the bloodstream (National Kidney Foundation: Sugar and Kidneys).

In addition to sugar, flavored creamers frequently include additives such as phosphates, artificial colorings, and hydrogenated oils. Phosphate additives are absorbed rapidly and can disrupt mineral balance, leading to increased risk for vascular and kidney damage, particularly in people with pre-existing kidney issues (NIH: Phosphorus Additives and Kidney Health). Unhealthy fats and chemicals in creamers may also promote inflammation, further taxing kidney function over time.

For a kidney-friendly alternative, opt for a splash of milk or a plant-based creamer with minimal ingredients and no added sugars. Reading ingredient labels and choosing natural options can help reduce hidden kidney stressors and support your overall wellness.

27. Not Checking Blood Pressure

Neglecting to check your blood pressure in the morning can mean missing vital early warning signs of kidney problems. High blood pressure (hypertension) is both a cause and a consequence of kidney disease. Because it often develops without noticeable symptoms, regularly monitoring your blood pressure at home is a simple yet powerful way to detect issues before they progress (National Kidney Foundation: High Blood Pressure and Kidney Disease).

Morning blood pressure readings are particularly important because blood pressure tends to be highest upon waking. Detecting elevated levels early allows for timely lifestyle changes or medical intervention, reducing the risk of chronic kidney disease, heart attack, and stroke. Studies have shown that individuals who monitor their blood pressure at home are more likely to maintain healthy levels and prevent kidney complications (CDC: Measuring Blood Pressure at Home).

Incorporate blood pressure checks into your morning routine, especially if you have risk factors like diabetes, a family history of kidney disease, or are over age 40. Record your results and share them with your healthcare provider to ensure your kidneys—and your heart—stay protected.

28. Unchecked Use of Herbal Teas

While herbal teas are often marketed as natural and healthful, not all varieties are safe for your kidneys—especially when consumed in excess or without proper knowledge of their ingredients. Certain herbal teas, such as those made from aristolochia, comfrey, or licorice root, contain nephrotoxic compounds that can cause direct kidney injury, especially with prolonged or frequent intake (National Kidney Foundation: Herbal Supplements and Kidney Disease).

For instance, aristolochic acid has been strongly linked to kidney failure and even cancer, while large amounts of licorice can lead to dangerously high blood pressure and potassium imbalances—both of which strain the kidneys. Many people are unaware that some herbal blends may contain these risky ingredients, as labeling is not always clear or regulated. Research shows that herbal supplement-induced kidney injury is a growing concern, particularly in countries where herbal remedies are popular and used without medical supervision (NIH: Herbal Medicines and Nephrotoxicity).

To protect your kidneys, use herbal teas in moderation, read labels carefully, and consult your healthcare provider if you have chronic kidney disease or are taking other medications. When in doubt, choose well-known, kidney-safe herbal blends.

29. Skipping Morning Walks

Forgoing light exercise, such as a morning walk, can negatively impact your kidney health over time. Regular physical activity is essential for maintaining a healthy weight, lowering blood pressure, improving blood circulation, and regulating blood sugar—all factors that directly influence kidney function (National Kidney Foundation: Benefits of Exercise). Walking, in particular, is a low-impact activity that helps reduce the risk of chronic kidney disease by supporting cardiovascular health and mitigating risk factors like obesity and type 2 diabetes.

Research shows that even moderate-intensity exercise, such as brisk walking for 30 minutes most days of the week, can significantly lower the chances of developing kidney problems and slow the progression of existing kidney disease (NIH: Physical Activity and Kidney Health). Morning walks also provide an opportunity to reduce stress and improve overall well-being, both of which are important for long-term kidney health.

If your routine is largely sedentary, consider incorporating a short walk into your mornings. Even a 10-15 minute stroll can make a meaningful difference, helping your kidneys and your entire body function at their best.

30. Consuming Fried Foods

Starting your day with fried foods—such as hash browns, fried eggs, bacon, or breakfast sandwiches—can significantly strain your kidneys due to their high content of unhealthy fats and sodium. Fried foods are often prepared using oils rich in saturated and trans fats, which raise inflammation and cholesterol levels, contributing to vascular damage that impairs kidney function over time (National Kidney Foundation: Fried Food and Kidney Health).

Additionally, these foods are frequently seasoned with large amounts of salt to enhance flavor and preserve freshness, quickly pushing sodium intake above recommended daily limits. Excess sodium increases blood pressure and fluid retention, both of which place extra stress on the kidneys and increase the risk of chronic kidney disease (NIH: Impact of Dietary Patterns on Kidney Health).

For a more kidney-friendly breakfast, opt for baked, grilled, or steamed options, and use herbs and spices instead of salt for flavor. Making simple swaps—like choosing oatmeal or fresh fruit over fried foods—can help reduce your risk of kidney problems and support your overall well-being.

31. Drinking Alcohol in the Morning

Consuming alcohol in the morning can have immediate and detrimental effects on kidney health. Alcohol acts as a diuretic, meaning it increases urine output and can quickly lead to dehydration if not balanced with adequate water intake. When the body is dehydrated, blood flow to the kidneys decreases, making it more difficult for them to efficiently filter waste and maintain fluid and electrolyte balance (National Kidney Foundation: Alcohol and Your Kidneys).

Morning alcohol consumption also causes acute spikes in blood pressure and may impair the kidneys’ ability to regulate essential minerals like sodium and potassium. Over time, repeated dehydration and kidney stress from alcohol can contribute to the development of kidney stones, acute kidney injury, or even chronic kidney disease—particularly in individuals with other risk factors for kidney problems (NIH: Alcohol-Induced Kidney Injury).

To protect your kidneys, avoid drinking alcohol in the morning and limit your intake overall. Instead, start your day with water or other hydrating, non-alcoholic beverages. This small change can make a big difference in maintaining healthy kidney function for the long term.

32. Not Getting Enough Sleep

Chronic lack of sleep doesn’t just leave you feeling groggy in the morning—it can also raise your risk of kidney disease. Inadequate or poor-quality sleep disrupts the body’s natural processes for regulating blood pressure and repairing cellular damage, both of which are crucial for kidney health. Studies have shown that individuals who regularly get less than six hours of sleep per night are more likely to develop high blood pressure, which is a leading cause of chronic kidney disease (National Kidney Foundation: Lack of Sleep and Kidney Disease).

Morning fatigue is often a sign that your body did not get enough restorative sleep, meaning your kidneys may not have had adequate time to recover from the previous day’s demands. Lack of sleep also increases stress hormone levels, which can constrict blood vessels and further strain kidney function. Research published in the NIH: Sleep Disorders and Kidney Disease supports the link between sleep disorders, hypertension, and increased risk of kidney damage.

Prioritizing a regular sleep schedule and aiming for 7-9 hours of quality rest each night can reduce morning fatigue and support your kidneys’ long-term health and resilience.

33. Ignoring Morning Swelling

Noticing swelling in your face, hands, or around the eyes when you wake up—and ignoring it—can mean overlooking an important early warning sign of kidney trouble. The kidneys are responsible for balancing fluids and electrolytes in the body. When they aren’t functioning properly, excess sodium and water can build up in tissues, resulting in noticeable puffiness or edema, especially after lying down overnight (National Kidney Foundation: Swelling and Kidney Disease).

Morning swelling is sometimes dismissed as harmless, but it can be an early indicator of chronic kidney disease or other underlying kidney issues. People with kidney impairment may also notice swelling in the ankles or feet, and the puffiness may become more pronounced as the day progresses. Ignoring these symptoms can delay diagnosis and treatment, potentially allowing kidney problems to worsen unchecked (NIH: Edema Overview).

If you frequently wake up with swelling, do not overlook it. Make note of when it occurs and consult your healthcare provider for evaluation. Early attention to such signs can help prevent further kidney damage and support timely intervention.

34. Consuming Large Amounts of Vitamin C

While vitamin C is essential for immune health and overall well-being, consuming it in excessive amounts—especially through supplements and fortified drinks—can increase the risk of kidney stones for some individuals. The body metabolizes excess vitamin C into oxalate, which can combine with calcium in the urine to form calcium oxalate stones, the most common type of kidney stone (National Kidney Foundation: Vitamin C and Kidney Stones).

Research indicates that taking high-dose vitamin C supplements (more than 1,000 mg per day) significantly raises urinary oxalate levels, particularly in men and those with a history of kidney stones (NIH: Vitamin C Supplementation and Kidney Stones). While vitamin C from natural food sources is generally safe, the risk increases with supplementation or consuming multiple fortified products in a short period, especially at breakfast.

To protect your kidneys, aim to meet your vitamin C needs primarily through fruits and vegetables, such as oranges, strawberries, and bell peppers, and avoid unnecessary high-dose supplements unless prescribed by your healthcare provider.

35. Using Laxatives Regularly

Relying on laxatives every morning or using them frequently can have serious consequences for your kidney health. Laxatives work by accelerating the movement of the digestive tract or drawing water into the intestines, which can lead to significant fluid and electrolyte loss. Chronic or excessive use may cause dehydration—a condition that reduces blood flow to the kidneys and impairs their ability to filter waste efficiently (National Kidney Foundation: Laxatives and Your Kidneys).

Beyond dehydration, long-term laxative use disrupts important electrolyte balances in the body, such as potassium and sodium. Imbalances in these minerals are especially dangerous for the kidneys and can lead to a condition known as acute kidney injury, which sometimes requires hospitalization for treatment (NIH: Laxative Abuse and Electrolyte Disturbance).

If you experience regular constipation, focus on natural strategies such as increasing fiber intake, staying hydrated, and being physically active. Use laxatives only as directed by a healthcare provider and avoid making them a routine part of your morning to safeguard your kidney health.

36. Eating High-Purine Foods

Starting your day with foods rich in purines—such as organ meats (liver, kidney), anchovies, sardines, and certain types of seafood—can negatively impact kidney health by raising uric acid levels in the body. When purines are broken down during digestion, they produce uric acid, which is normally filtered out by the kidneys. However, excessive intake of high-purine foods can overwhelm the kidneys’ filtration capacity, leading to elevated uric acid in the blood (National Kidney Foundation: Gout and Chronic Kidney Disease).

Consistently high uric acid levels can trigger gout—a painful form of arthritis—and, more importantly, contribute to the formation of uric acid kidney stones and the progression of chronic kidney disease. Research has shown that individuals with kidney dysfunction are particularly vulnerable to the effects of excess uric acid, which can further accelerate kidney damage and decrease overall kidney function (NIH: Hyperuricemia and Kidney Disease).

To protect your kidneys, limit consumption of high-purine foods at breakfast and throughout the day. Opt for lean proteins like poultry, eggs, or plant-based sources, and maintain a balanced diet to support healthy uric acid levels and kidney function.

37. Overeating in the Morning

Consuming large, heavy meals in the morning may seem like a way to fuel your day, but it can actually put unnecessary strain on your kidneys. Overeating, especially meals high in refined carbohydrates, sugars, and fats, leads to rapid spikes in both blood sugar and blood pressure. The kidneys must work harder to filter excess glucose and sodium from the blood, increasing their workload and elevating the risk of chronic kidney disease over time (National Kidney Foundation: Nutrition and Kidney Disease).

Large morning meals can also trigger a surge in insulin production, which, when repeated daily, may contribute to insulin resistance—a known risk factor for type 2 diabetes and subsequent kidney damage. Research indicates that people who frequently overeat are more prone to metabolic syndrome, hypertension, and impaired kidney function, particularly if their diets are low in fiber and high in sodium and saturated fats (NIH: Meal Size and Metabolic Health).

To support kidney health, aim for moderate, balanced breakfasts that include whole grains, lean proteins, and fresh fruits or vegetables. Eating in moderation helps keep blood sugar and blood pressure stable while reducing the long-term burden on your kidneys.

38. Fasting Without Medical Supervision

Engaging in fasting, such as skipping breakfast or extending periods without food or water, has become popular for weight management and “detox” purposes. However, unsupervised fasting can pose significant risks to kidney health, especially if hydration and electrolyte balance are not carefully maintained. Prolonged fasting without medical guidance may lead to dehydration, as the body loses fluids through normal metabolic processes but does not receive replenishment. Dehydration reduces blood flow to the kidneys, impairing their ability to filter waste efficiently and potentially causing acute kidney injury (National Kidney Foundation: Fasting and Your Kidneys).

Additionally, fasting can disturb electrolyte levels, including sodium and potassium, which are vital for proper muscle and nerve function. Imbalances can provoke dangerous cardiac or neurological symptoms and further strain kidney function, particularly in people with pre-existing kidney conditions (NIH: Fasting and Electrolyte Disturbances).

If you are considering fasting as part of your morning routine, consult with a healthcare professional first. Proper supervision can help ensure safe hydration and nutrition, protecting your kidneys and overall well-being.

39. Drinking Flavored Water with Additives

Flavored waters may seem like a healthy way to stay hydrated in the morning, but many commercial varieties contain added sugars, artificial sweeteners, colors, and preservatives. These additives can increase the workload on your kidneys, which must filter out and process both the sugars and synthetic chemicals. Excessive sugar intake from beverages has been linked to increased risk of chronic kidney disease and diabetes, both of which can significantly impair kidney function (National Kidney Foundation: Sugary Drinks and Kidney Damage).

Artificial sweeteners and flavoring agents used to enhance taste may also disrupt kidney function, especially with frequent consumption. Some studies suggest that regular intake of beverages containing artificial sweeteners like sucralose or aspartame may be associated with a decline in kidney performance over time (NIH: Artificial Sweeteners and Kidney Function).

For optimal kidney health, choose plain water or infuse your own with fresh fruit, cucumber, or herbs for natural flavor. Carefully read ingredient labels on flavored waters and limit those with added sugars or chemicals to protect your kidneys from unnecessary stress.

40. Ignoring Family History

Overlooking your family’s history of kidney disease can put you at greater risk for developing kidney problems yourself. Genetics play a significant role in the likelihood of conditions such as chronic kidney disease, polycystic kidney disease, and even diabetes or hypertension, which are leading risk factors for kidney damage (National Kidney Foundation: Know Your Risk). If a parent, sibling, or close relative has experienced kidney issues, you may have a higher predisposition and should take extra care with your lifestyle habits.

Being unaware or dismissive of your family medical history can delay essential screenings and the adoption of kidney-friendly habits. According to the CDC, early detection and proactive management—including regular blood pressure checks, blood and urine tests, and healthy lifestyle choices—substantially reduce the risk of kidney disease progression.

Take time to learn about your family’s health background and share this information with your healthcare provider. Proactive awareness enables tailored screening schedules and targeted prevention strategies, empowering you to make informed morning and daily choices that protect your kidney health for the long term.

41. Not Managing Blood Sugar in the Morning

Failing to monitor and manage blood sugar levels in the morning is a significant risk factor for diabetes-related kidney damage. High blood glucose, especially upon waking, can silently injure the tiny blood vessels in the kidneys, impairing their ability to filter waste and maintain fluid balance (National Kidney Foundation: Diabetes and Kidney Disease). For people with diabetes or prediabetes, morning is a critical time to check glucose levels, as the “dawn phenomenon” can cause a natural spike in blood sugar due to overnight hormonal changes.

Consistently elevated morning glucose increases the risk of diabetic nephropathy—a leading cause of chronic kidney disease and kidney failure. Early detection through routine self-monitoring allows for timely adjustments in diet, medication, and activity, helping to prevent or slow the progression of kidney damage (CDC: Managing Blood Sugar).

If you’re at risk or have been diagnosed with diabetes, incorporate morning blood sugar checks into your routine. Work closely with your healthcare provider to interpret results and make necessary lifestyle changes to keep both your blood sugar and kidneys healthy.

42. Eating Too Quickly

Rushing through your breakfast may seem efficient, but eating too quickly can have negative consequences for your kidneys. When you eat fast, your brain doesn’t have enough time to register fullness, which often leads to overeating. Consuming large portions in a short time frame results in rapid spikes in blood sugar and insulin, putting additional metabolic strain on the kidneys as they work to filter excess glucose and manage increased sodium levels (National Kidney Foundation: Nutrition and CKD).

Research suggests that people who habitually eat quickly are more likely to develop obesity, insulin resistance, and metabolic syndrome—all of which are major risk factors for chronic kidney disease. A study published in the NIH: Meal Speed and Metabolic Health found that slower eating is associated with better glycemic control, lower caloric intake, and reduced risk of kidney damage.

To support your kidney health, practice mindful eating: chew slowly, savor each bite, and give yourself at least 15-20 minutes to finish your meal. This habit helps regulate appetite, prevents overeating, and reduces the metabolic load on your kidneys each morning.

43. Not Monitoring Weight

Overlooking regular weight monitoring can increase your risk of developing kidney problems. Weight gain, especially when it leads to overweight or obesity, is a significant risk factor for high blood pressure, type 2 diabetes, and metabolic syndrome—all of which are closely linked to chronic kidney disease (National Kidney Foundation: Weight and Kidney Disease). Without routine checks, gradual increases in weight may go unnoticed until health complications arise.

Morning weigh-ins offer a practical way to detect subtle changes early, allowing for timely lifestyle adjustments. Studies show that those who weigh themselves daily are more likely to maintain a healthy weight and identify rapid weight gains that could indicate fluid retention or worsening kidney function (NIH: Daily Weighing and Health Outcomes). Sudden, unexplained weight gain can be an early warning sign of kidney problems, especially when accompanied by swelling in the legs, ankles, or face.

Incorporate a quick morning weigh-in as part of your health routine. Record your results and discuss any significant changes with your healthcare provider to ensure early intervention and protect your kidney health.

44. Relying on Processed Protein Bars

Grabbing a processed protein bar for breakfast may seem like a convenient and healthy choice, but many commercial bars are loaded with hidden sodium, added sugars, and artificial additives that can strain your kidneys. Some protein bars contain as much as 300-400 mg of sodium per serving, along with high-fructose corn syrup, artificial sweeteners, and preservatives. These ingredients can contribute to high blood pressure, increased blood sugar, and greater kidney workload (National Kidney Foundation: Nutrition and CKD).

Excess sodium is particularly concerning, as it can promote fluid retention and hypertension—two major risk factors for chronic kidney disease. Added sugars and low-quality protein sources in processed bars can lead to rapid spikes in blood sugar and insulin, further taxing your kidneys, especially if you have or are at risk for diabetes (NIH: Processed Foods and Kidney Health).

For a kidney-friendly start to your day, opt for whole foods like Greek yogurt with fruit, a boiled egg with whole grain toast, or homemade energy bars with natural ingredients. Always read labels carefully when choosing packaged snacks to avoid unnecessary additives and protect your kidney health.

45. Eating Cheese-Based Breakfasts

Cheese is a common feature in many popular breakfast dishes, from omelets and breakfast sandwiches to bagels and pastries. However, regular consumption of cheese-based breakfasts can significantly increase your sodium intake, putting extra strain on your kidneys. Many cheeses—especially processed varieties like American, cheddar, and feta—contain between 200 and 400 mg of sodium per ounce, and a typical breakfast serving can easily surpass 500 mg or more (National Kidney Foundation: Sodium and Kidney Disease).

High sodium intake is a leading contributor to elevated blood pressure and fluid retention, both of which force the kidneys to work harder to maintain balance and filter waste. Over time, this persistent strain can increase the risk of chronic kidney disease, particularly in individuals with existing hypertension or reduced kidney function (NIH: Processed Foods and Kidney Health).

To support kidney health, consider limiting cheese portions at breakfast or choosing lower-sodium alternatives such as fresh mozzarella or cottage cheese. Complement your meal with fresh vegetables, fruits, or whole grains to balance flavors and reduce your overall sodium intake.

46. Not Reviewing Medication Side Effects

Taking medications in the morning is a routine for many, but failing to review their potential side effects and interactions can put your kidneys at risk. Numerous prescription and over-the-counter drugs—including certain antibiotics, blood pressure medications, antacids, and even herbal supplements—can have kidney-related side effects or worsen pre-existing kidney conditions (National Kidney Foundation: Medications and Your Kidneys).

Some medications are directly nephrotoxic, meaning they can damage kidney cells or impair kidney function when used long-term or at high doses. Others may interact with additional drugs or supplements you’re taking, amplifying the risk of adverse effects. For example, combining certain pain relievers (NSAIDs) with blood pressure medications can dramatically increase the chance of acute kidney injury (NIH: Drug-Induced Kidney Disease).

To protect your kidneys, thoroughly review the side effects and interactions of all morning medications with your pharmacist or healthcare provider. Keep an updated list of your medications and report any unusual symptoms promptly. This proactive approach helps prevent silent kidney damage and ensures your medications support—not compromise—your kidney health.

47. Relying on Breakfast Shakes with Additives

Breakfast shakes and meal replacement drinks are marketed as convenient options for busy mornings, but many commercial products contain a host of additives that may burden the kidneys over time. These shakes often have artificial sweeteners, preservatives, thickeners, synthetic vitamins, and high levels of sodium or phosphate additives—all of which require the kidneys to work harder to filter and excrete (National Kidney Foundation: Nutrition and CKD).

Some breakfast shakes are also high in protein or contain low-quality protein isolates, which can increase nitrogenous waste production and strain kidney function, particularly in individuals with pre-existing kidney concerns. Studies have shown that excess phosphate additives found in processed foods and shakes can disrupt mineral balance and contribute to vascular and kidney damage (NIH: Phosphorus Additives and Kidney Health).

For a more kidney-friendly breakfast, opt for homemade smoothies made from whole food ingredients like fruits, leafy greens, yogurt, and seeds. These provide natural nutrients without unnecessary additives, helping you start your day energized while supporting your long-term kidney health.

48. Consuming High-Fructose Syrups

Breakfast staples like pancakes, waffles, flavored yogurts, and even some cereals often contain high-fructose corn syrup (HFCS), a sweetener linked to an increased risk of kidney disease. HFCS is rapidly absorbed by the body, leading to spikes in blood sugar and insulin that place extra metabolic strain on the kidneys. Over time, regular consumption of foods and beverages high in fructose can contribute to insulin resistance, elevated blood pressure, and an increased risk for chronic kidney disease (National Kidney Foundation: High-Fructose Corn Syrup and Kidney Damage).

Research indicates that excessive fructose intake promotes inflammation and oxidative stress in kidney tissues and may accelerate the progression of kidney dysfunction in those already at risk. A study published by the NIH: Fructose and Kidney Health found a significant association between high-fructose diets and the development of kidney stones and metabolic syndrome, both of which are detrimental to renal health.

To support your kidneys, choose whole foods and natural sweeteners in moderation. Read ingredient labels carefully and limit your intake of products containing HFCS and other added sugars, especially at breakfast.

49. Ignoring Morning Fatigue

Persistent morning fatigue—feeling unusually tired or sluggish even after a full night’s sleep—should not be dismissed as a normal part of daily life. While occasional tiredness can result from stress or poor sleep, ongoing fatigue can be an early warning sign of underlying kidney issues. The kidneys play a crucial role in filtering waste and maintaining the body’s chemical balance. When they are not functioning properly, waste products and toxins can build up in the blood, leading to symptoms like fatigue, weakness, and mental fog (National Kidney Foundation: Symptoms of Kidney Disease).

Chronic kidney disease often develops silently, with fatigue being one of the earliest and most common symptoms. People may also experience difficulty concentrating, loss of appetite, or swelling, but fatigue is usually what prompts initial concern. According to the CDC, recognizing and addressing symptoms early increases the chances of slowing disease progression and improving quality of life.

If you consistently wake up feeling fatigued despite adequate rest, it’s important to consult your healthcare provider. Early screening and intervention can help determine if kidney issues are the cause and guide you toward effective management.

50. Not Scheduling Regular Kidney Checkups

Neglecting to schedule regular kidney checkups can put you at risk for silent, progressive kidney damage. Routine screenings—such as blood tests for creatinine and estimated glomerular filtration rate (eGFR), as well as urine tests for protein—are critical for detecting kidney issues early, when interventions are most effective. This is especially important for individuals with risk factors like diabetes, high blood pressure, family history of kidney disease, or use of medications that affect kidney function (CDC: Kidney Disease Prevention and Screening).

Early detection through regular checkups can help catch problems before symptoms develop, allowing for timely lifestyle changes, medication adjustments, or specialist care. According to the National Kidney Foundation, annual screening is a simple yet powerful tool for reducing the risk of chronic kidney disease progression and related complications.

If you are at increased risk, make kidney screenings a routine part of your healthcare. Proactive monitoring empowers you to take control of your kidney health, address problems early, and maintain overall well-being for years to come.

Conclusion

Protecting your kidneys is vital for overall health, as they silently filter waste and balance essential fluids every day. Many common morning habits can harm kidney function over time, but awareness and timely action make a significant difference. Prioritizing hydration, choosing balanced meals, and avoiding excessive salt, sugar, and processed foods are practical ways to support kidney health. Regularly monitoring blood pressure, blood sugar, and scheduling routine kidney screenings are crucial, especially for those at risk (National Kidney Foundation). By making mindful adjustments to your morning routine, you can help prevent kidney disease and ensure your kidneys remain strong and resilient throughout your life.

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