Are you unknowingly damaging your kidneys every single day?

您是否每天都在不知不覺中損害您的腎臟？

You might be surprised to learn that common habits we practice daily could be silently hurting these vital organs.

您可能會驚訝地發現，我們日常養成的習慣可能會悄無聲息地傷害這些重要器官。

The kidneys are your body's natural filters, responsible for removing waste and balancing fluids.

腎臟是人體的天然過濾器，負責清除廢物和平衡體液。

But when they're constantly under attack from poor lifestyle choices, they start to break down, leading to serious health problems.

但是，當它們不斷受到不良生活方式的侵襲時，就會開始崩潰，導致嚴重的健康問題。

So, what are you doing every day that could be harming your kidneys?

那麼，您每天都在做哪些可能會傷害腎臟的事情呢？

Stay with us as we count down the top 10 daily habits that are slowly hurting your kidneys, with the most crucial one revealed at number 1.

請跟我們一起盤點正在慢慢傷害你的腎臟的十大日常習慣，其中最關鍵的習慣將在第一位揭曉。

Your kidneys are two of the hardest working organs in your body, filtering out toxins, excess fluids, and waste products from your blood.

腎臟是人體中工作最辛苦的兩個器官，它能過濾掉血液中的毒素、多餘的液體和廢物。

But with the fast-paced lifestyle and unhealthy habits many of us practice daily, our kidneys are often put under extreme stress without us even realizing it.

但是，由於我們許多人每天都過著快節奏的生活並養成了不健康的習慣，腎臟常常在不知不覺中承受著巨大的壓力。

Ignoring kidney health can lead to severe consequences like chronic kidney disease, CKD, kidney stones, or even kidney failure.

忽視腎臟健康會導致慢性腎臟病、慢性腎臟病、腎結石甚至腎衰竭等嚴重後果。

Some early warning signs of kidney trouble include fatigue, swelling in your legs and ankles, difficulty sleeping, and changes in urine patterns like foamy urine or frequent nighttime urination.

腎臟問題的一些早期預警信號包括疲勞、腿部和腳踝腫脹、睡眠困難以及尿液模式改變，如保麗龍尿或夜尿頻繁。

If you've experienced any of these symptoms, it's time to pay attention to what you might be doing wrong in your daily routine.

如果您出現了這些症狀，就應該注意一下自己在日常生活中可能做錯了什麼。

In today's video, we'll take a closer look at the top 10 harmful habits that are damaging your kidneys and show you how to make the changes that could save your kidney health. 10.

在今天的視頻中，我們將仔細分析損害腎臟的十大有害習慣，並告訴您如何做出改變，以挽救您的腎臟健康。10.

Skipping Hydration Water One of the most common habits that harm your kidneys without you even realizing it is simply not drinking enough water.

不喝補水水 最常見的傷害腎臟而不自知的習慣之一就是不喝足夠的水。

Your kidneys need water to function properly because water helps them filter out waste products, toxins, and excess salts from your blood.

腎臟需要水才能正常運轉，因為水能幫助腎臟過濾掉血液中的廢物、毒素和多餘的鹽分。

When you don't drink enough water, these waste products can accumulate, making your kidneys work harder to remove them.

如果喝水不足，這些廢物就會堆積起來，使腎臟更加費力地清除它們。

Over time, this added strain can lead to kidney stones, urinary tract infections, and even chronic kidney disease.

隨著時間的推移，這種額外的負擔會導致腎結石、尿路感染，甚至慢性腎病。

Dehydration can also cause your urine to become more concentrated, which increases the likelihood of forming kidney stones.

脫水還會導致尿液更加濃縮，從而增加形成腎結石的可能性。

Staying hydrated is one of the simplest ways to support your kidney health.

保持水分是支持腎臟健康的最簡單方法之一。

Aim for at least eight glasses of water a day, and more if you're physically active or live in a hot climate.

每天至少要喝八杯水，如果您運動量大或生活在炎熱的氣候中，則應多喝水。

If you notice that your urine is dark or has a strong odor, it's a sign that you need more water in your system. 9.

如果您發現自己的尿液呈深色或有強烈氣味，這表明您的體內需要更多的水。9.

Overusing Painkillers Many people rely on over-the-counter painkillers like ibuprofen, aspirin, or naproxento.

過度使用止痛藥 許多人依賴布洛芬、阿司匹林或萘普生等非處方止痛藥。

Relieve everyday aches and pains, but overusing these medications can cause serious harm to your kidneys.

緩解日常疼痛，但過度使用這些藥物會對腎臟造成嚴重危害。

Painkillers, especially non-steroidal anti-inflammatory drugs, NSAIDs, work by blocking certain chemicals in the body that cause inflammation.

止痛藥，尤其是非甾體抗炎藥（NSAIDs），通過阻斷體內某些導致發炎的化學物質而發揮作用。

However, they also reduce blood flow to the kidneys, which can impair their ability to filter waste effectively.

不過，它們也會減少流向腎臟的血液，從而影響腎臟有效過濾廢物的能力。

Prolonged use of these medications can lead to kidney damage, especially if taken in high doses or over long periods.

長期服用這些藥物會導致腎臟受損，尤其是在大劑量或長期服用的情況下。

In some cases, this can even lead to acute kidney injury, where your kidneys suddenly stop working.

在某些情況下，這甚至會導致急性腎損傷，即腎臟突然停止工作。

If you're someone who regularly uses painkillers, it's important to talk to your doctor about alternative treatments or lifestyle changes that can help manage your pain.

如果您經常使用止痛藥，那麼請務必與醫生討論替代療法或改變生活方式，以幫助控制疼痛。

Your kidneys will thank you for it in the long run. 8.

從長遠來看，你的腎臟會感謝你的。8.

Eating Too Much Salt Salt is a major player when it comes to damaging your kidneys.

吃鹽過多 鹽是損害腎臟的主要因素。

Most people consume far more sodium than their bodies actually need, and it comes mainly from processed foods, snacks, and restaurant meals.

大多數人攝入的鈉遠遠超過身體的實際需要，而這些鈉主要來自加工食品、零食和餐館餐點。

Excess salt in your diet causes your body to retain water, which increases blood pressure.

飲食中過量的鹽會導致體內水分滯留，從而增加血壓。

High blood pressure is one of the leading causes of kidney disease because it damages the blood vessels in the kidneys, making it harder for them to filter waste from your blood.

高血壓是導致腎病的主要原因之一，因為它會損害腎臟血管，使其更難過濾血液中的廢物。

Over time, this can lead to chronic kidney disease or worsen an existing kidney condition.

隨著時間的推移，這可能會導致慢性腎病或加重現有的腎病。

Reducing your salt intake can make a huge difference in protecting your kidneys.

減少鹽的攝入量對保護腎臟大有裨益。

Instead of adding extra salt to your food, try using herbs and spices to flavor your meals.

與其在食物中額外加鹽，不如嘗試用香草和香料來調味。

Pay attention to food labels and aim to eat more fresh, unprocessed foods to keep your sodium levels in check.

注意食品標籤，多吃新鮮、未經加工的食品，以控制鈉含量。

By doing so, you're not only helping your kidneys but also improving your overall health. 7.

這樣做不僅能幫助你的腎臟，還能改善你的整體健康。7.

Holding in Urine Holding in your urine for extended periods might seem harmless, but it's actually a habit that can cause significant harm to your kidneys and urinary system.

長時間憋尿 憋尿看似無害，但實際上是一種會對腎臟和泌尿系統造成嚴重危害的習慣。

When you ignore the urge to urinate, you're allowing your bladder to overfill, putting excessive pressure on your kidneys and bladder.

如果您忽視尿意，就會讓膀胱過度充盈，給腎臟和膀胱造成過大壓力。

This can lead to a range of problems, including bladder infections and urinary retention.

這會導致一系列問題，包括膀胱感染和尿瀦留。

When urine stays in your bladder for too long, bacteria can multiply, which may result in urinary tract infections.

如果尿液在膀胱中停留時間過長，細菌就會大量繁殖，從而導致尿路感染。

Over time, repeated infections can cause damage to the kidneys, leading to kidney infections or more severe kidney issues.

隨著時間的推移，反覆感染會對腎臟造成損害，導致腎臟感染或更嚴重的腎臟問題。

Chronic holding in of urine can even stretch the bladder, weakening its muscles and preventing it from emptying fully, which increases the risk of kidney stones.

長期憋尿甚至會拉伸膀胱，削弱膀胱肌肉，使其無法完全排空，從而增加患腎結石的風險。

It's important to listen to your body's signals and go to the bathroom when you feel the urge.

重要的是要聽從身體發出的信號，在有便意時及時上廁所。

Not only will this prevent discomfort, but it will also help protect your kidneys from long-term damage. 6.

這不僅能防止不適，還有助於保護腎臟免受長期損害。6.

High Sugar Intake Many people don't realize that the sweet treats and sugary beverages they consume daily can wreak havoc on their kidneys.

高糖攝入 許多人沒有意識到，他們每天攝入的甜食和含糖飲料會對腎臟造成嚴重破壞。

A high sugar intake can lead to weight gain, insulin resistance, and ultimately type 2 diabetes, one of the leading causes of kidney disease.

攝入大量糖分會導致體重增加、胰島素抵抗，最終導致 2 型糖尿病，而 2 型糖尿病是導致腎病的主要原因之一。

When your blood sugar levels are consistently high, it damages the tiny blood vessels in the kidneys, making it harder for them to filter waste from your blood.

當您的血糖水準持續偏高時，就會損害腎臟中的微小血管，使其更難過濾血液中的廢物。

Over time, this can lead to diabetic nephropathy, a serious condition that can cause kidney failure.

隨著時間的推移，這會導致糖尿病腎病，這是一種可引起腎衰竭的嚴重疾病。

Consuming sugary drinks like sodas, sweetened teas, and energy drinks can also cause spikes in blood sugar and contribute to obesity, further increasing your risk of kidney disease.

飲用蘇打水、甜茶和能量飲料等含糖飲料也會導致血糖飆升，造成肥胖，進一步增加患腎病的風險。

Instead of reaching for sugary snacks or beverages, opt for healthier alternatives like fruits, nuts, or water infused with lemon.

與其去吃含糖零食或飲料，不如選擇水果、堅果或檸檬水等更健康的替代品。

Cutting back on sugar will not only protect your kidneys but also improve your overall health by reducing the risk of diabetes, obesity, and heart disease. 5.

少吃糖不僅能保護腎臟，還能降低患糖尿病、肥胖症和心臟病的風險，從而改善整體健康。5.

Drinking Too Much Caffeine Caffeine is a stimulant that many of us rely on to get through the day, whether it's in the form of coffee, tea, or energy drinks.

飲用過多咖啡因 咖啡因是一種興奮劑，無論是咖啡、茶還是能量飲料，我們中的許多人都依賴它來度過一天。

While moderate caffeine consumption is generally safe, overdoing it can harm your kidneys.

雖然適量攝入咖啡因一般是安全的，但過量攝入會傷害腎臟。

Excessive caffeine intake raises your blood pressure, and high blood pressure is one of the primary contributors to kidney damage.

過量攝入咖啡因會升高血壓，而高血壓是導致腎臟損傷的主要因素之一。

When blood pressure remains elevated for long periods, it strains the blood vessels in your kidneys, reducing their ability to filter waste effectively.

如果血壓長期居高不下，就會對腎臟血管造成壓力，從而降低腎臟有效過濾廢物的能力。

Moreover, caffeine is a diuretic, meaning it increases urine production and can lead to dehydration if you're not drinking enough water to compensate.

此外，咖啡因是一種利尿劑，這意味著它會增加尿量，如果你沒有喝足夠的水來補償，就會導致脫水。

Dehydration can cause your kidneys to work harder, leading to the formation of kidney stones and other issues.

脫水會導致腎臟工作更加辛苦，從而形成腎結石和其他問題。

To protect your kidneys, it's essential to limit your caffeine intake to moderate levels, no more than 400 mg a day, which is roughly equivalent to 4 cups of coffee.

為了保護腎臟，必須將咖啡因的攝入量限制在適度水準，每天不超過 400 毫克，大約相當於 4 杯咖啡。

Make sure to drink plenty of water throughout the day to stay hydrated and give your kidneys the support they need.

確保全天飲用大量的水，以保持水分，為腎臟提供所需的支持。

Not getting enough sleep sleep is not just essential for recharging your brain and body.

睡眠不足 睡眠不僅對大腦和身體充電至關重要。

It also plays a crucial role in maintaining your kidney health.

它在維護腎臟健康方面也發揮著至關重要的作用。

When you sleep, your body undergoes vital repair processes, and your kidneys are no exception.

睡眠時，身體會進行重要的修復過程，腎臟也不例外。

During rest, your kidneys have the opportunity to regenerate and perform critical functions that help maintain their long-term health.

在休息期間，您的腎臟有機會再生，並執行有助於保持長期健康的關鍵功能。

But when you regularly deprive yourself of sleep, this repair process is interrupted.

但是，如果你經常剝奪自己的睡眠，這種修復過程就會被打斷。

Chronic sleep deprivation has been linked to an increased risk of kidney disease because it disrupts the balance of hormones that regulate kidney function, particularly blood pressure.

長期睡眠不足與罹患腎病的風險增加有關，因為它會破壞調節腎功能（尤其是血壓）的荷爾蒙平衡。

Elevated blood pressure during waking hours puts stress on the kidneys, and lack of sleep compounds this problem by leaving little time for recovery.

清醒時血壓升高會對腎臟造成壓力，而睡眠不足又會使腎臟幾乎沒有時間得到恢復，從而加劇了這一問題。

Research also shows that poor sleep quality can lead to insulin resistance, obesity, and hypertension, all of which are risk factors for kidney damage.

研究還表明，睡眠品質差會導致胰島素抵抗、肥胖和高血壓，這些都是腎臟受損的風險因素。

Aim for 7 to 8 hours of uninterrupted sleep every night to give your kidneys the rest they need to stay healthy and functional. 3.

每晚保證 7 到 8 小時的不間斷睡眠，讓腎臟得到休息，以保持健康和功能正常。3.

High-Protein Diets While protein is an essential part of a balanced diet, consuming too much of it, especially from animal sources, can strain your kidneys.

高蛋白飲食 雖然蛋白質是均衡飲食的重要組成部分，但攝入過多的蛋白質，尤其是動物性蛋白質，會給腎臟造成負擔。

When you eat protein, your body produces waste products like urea, which your kidneys have to filter out.

吃蛋白質時，身體會產生尿素等廢物，腎臟必須過濾掉這些廢物。

A high-protein diet increases the workload on your kidneys, forcing them to work overtime to remove this excess waste.

高蛋白飲食會增加腎臟的工作量，迫使腎臟加班加點清除多餘的廢物。

Overtime, this additional strain can cause kidney damage or exacerbate existing kidney conditions, particularly in people who are already at risk for kidney disease.

隨著時間的推移，這種額外的負擔可能會導致腎臟損傷或加重現有的腎臟疾病，尤其是對於已經有患腎臟疾病風險的人來說。

Additionally, animal proteins, such as red meat, poultry, and eggs are rich in phosphorus, which can lead to an unhealthy buildup of phosphorus in the blood, further straining your kidneys.

此外，紅肉、家禽和雞蛋等動物蛋白質富含磷，會導致血液中磷的不健康積聚，進一步加重腎臟負擔。

This can lead to kidney stones, which are not only painful, but also harmful to kidney function.

這可能會導致腎結石，不僅疼痛難忍，而且對腎功能有害。

To protect your kidneys, it's important to balance your protein intake and include more plant-based proteins like beans, lentils, and tofu, which are easier for your kidneys to process.

為了保護腎臟，必須平衡蛋白質的攝入量，多攝入豆類、扁豆和豆腐等植物性蛋白質，因為它們更容易被腎臟處理。

Moderation is key when it comes to protein, especially for those concerned about kidney health. 2.

適量攝入蛋白質是關鍵，尤其是對那些關注腎臟健康的人來說。2.

Smoking Smoking is one of the most harmful habits for your kidneys, yet many people don't realize its full impact.

吸菸 吸菸是對腎臟危害最大的習慣之一，但很多人並沒有意識到它的全部影響。

Smoking causes damage to the blood vessels throughout your body, including those in your kidneys.

吸菸會損傷全身血管，包括腎臟血管。

This damage restricts blood flow, making it harder for your kidneys to filter toxins and waste from your bloodstream.

這種損傷會限制血液流動，使腎臟更難過濾血液中的毒素和廢物。

Overtime, this reduced blood flow can lead to chronic kidney disease, CKD, and increase your risk of kidney failure.

隨著時間的推移，血流量的減少會導致慢性腎病（CKD），增加腎衰竭的風險。

Additionally, smoking can accelerate the progression of pre-existing kidney conditions and worsen complications from diabetes and high blood pressure, both of which are major causes of kidney damage.

此外，吸菸還會加速原有腎臟疾病的惡化，加重糖尿病和高血壓的併發症，而這兩種疾病都是造成腎臟損傷的主要原因。

Smoking is also linked to an increased risk of kidney cancer, making it a leading cause of kidney-related health issues.

吸菸還與罹患腎癌的風險增加有關，是造成與腎臟有關的健康問題的主要原因。

Quitting smoking is one of the most effective steps you can take to improve not only your kidney health, but also your overall well-being.

戒菸是改善腎臟健康和整體健康最有效的措施之一。

Your kidneys will begin to recover as soon as you quit, and you'll be lowering your risk of developing serious, life-threatening kidney problems.

一旦戒菸，你的腎臟就會開始恢復，你也會降低患上嚴重的、危及生命的腎臟疾病的風險。

The most common and significant habit that can hurt your kidneys every single day is consistently having high blood pressure.

每天都會傷害腎臟的最常見、最重要的習慣就是持續高血壓。

High blood pressure or hypertension is often called the silent killer because it can damage your kidneys without you even knowing it.

高血壓通常被稱為 "無聲殺手"，因為它會在不知不覺中損害腎臟。

Over time, high blood pressure damages the blood vessels in your kidneys, reducing their ability to filter waste from your body.

隨著時間的推移，高血壓會損害腎臟血管，降低腎臟過濾體內廢物的能力。

As the blood vessels weaken and become scarred, the kidneys can't function as efficiently, which can eventually lead to chronic kidney disease and, in severe cases, kidney failure.

隨著血管的衰弱和瘢痕的形成，腎臟的功能就無法有效發揮，最終會導致慢性腎病，嚴重時還會導致腎衰竭。

High blood pressure is also a leading cause of heart disease, which further complicates kidney health because the two organs are closely linked.

高血壓也是心臟病的主要病因，這使腎臟健康變得更加複雜，因為這兩個器官密切相關。

The damage caused by hypertension is cumulative, so the longer your blood pressure remains high, the more likely it is to cause permanent kidney damage.

高血壓造成的損害是累積性的，是以血壓高的時間越長，造成永久性腎損害的可能性就越大。

To protect your kidneys, it's essential to manage your blood pressure through lifestyle changes like a balanced diet, regular exercise, reducing stress, and limiting sodium intake.

要保護腎臟，必須通過改變生活方式來控制血壓，如均衡飲食、定期鍛鍊、減輕壓力和限制鈉攝入量。

Regular checkups with your doctor can also help monitor your blood pressure and prevent long-term kidney damage.

定期接受醫生檢查也有助於監測血壓，防止腎臟長期受損。

So, there you have it.

就這樣吧。

These are the 10 daily habits that could be silently harming your kidneys.

這 10 個日常習慣可能會悄悄傷害你的腎臟。

From not drinking enough water to consuming too much salt, caffeine, or protein, and even holding in urine, these habits might seem small, but they can have a big impact on your kidney health over time.

從飲水不足到攝入過多的鹽、咖啡因或蛋白質，甚至憋尿，這些習慣看似微不足道，但隨著時間的推移，會對腎臟健康產生很大影響。

By making simple changes, like staying hydrated, cutting back on sugary foods, and managing your blood pressure, you can protect your kidneys and keep them functioning well for years to come.

通過做出簡單的改變，如補充水分、少吃含糖食物和控制血壓，您就可以保護腎臟，使其在未來數年保持良好的功能。

Remember, your kidneys play a vital role in your overall health, so take care of them.

請記住，腎臟對您的整體健康起著至關重要的作用，是以要好好保護它。

If you found this video helpful, make sure to give it a thumbs up, share it with others who might need this information, and subscribe to Healthy Habitat for more valuable health tips.

如果您覺得本視頻對您有幫助，請務必豎起大拇指，與其他可能需要這些資訊的人分享，並訂閱 "健康棲息地"，獲取更多有價值的健康小貼士。

See you in the next video and until then, stay healthy and keep your kidneys happy!

下期視頻再見，在此之前，請保持健康，讓您的腎臟快樂！