Kidney stones are hard mineral deposits that form inside the kidneys. For anyone who’s experienced them, they know the intense pain that can come with these tiny stones moving through the urinary tract.
The good news is that there are proven strategies to prevent kidney stones from forming in the first place.
This review dives into the essentials of hydration, diet changes, and other lifestyle adjustments that can help keep kidney stones at bay.
Hydration: The First Line of Defense
Drinking enough fluids, especially water, is the most effective way to prevent kidney stones. Hydration dilutes the substances in urine that lead to stones.
A study published in the American Journal of Epidemiology found that people who drink more than 2 liters of water a day have a significantly lower risk of developing kidney stones than those who drink less.
The goal is to produce at least 2.5 liters of urine daily, which usually requires about 3 liters of fluid intake, depending on the individual’s size, climate, and activity level.
Cutting Down on Salt
A high-salt diet can increase the risk of kidney stones by raising the amount of calcium in your urine. The World Health Organization recommends limiting salt intake to less than 5 grams per day to reduce the risk of kidney stones and other health issues.
Instead of adding salt to your food, try using herbs and spices for flavor. Also, be mindful of processed foods and restaurant meals, which can be high in sodium.
Limiting Oxalate-Rich Foods
Oxalates are natural compounds found in many foods, including some fruits, vegetables, nuts, and chocolate. In some people, consuming high amounts of oxalate can contribute to the formation of calcium oxalate kidney stones, the most common type.
While it’s not necessary to completely eliminate these foods from your diet, if you’re prone to this type of stone, moderating intake of high-oxalate foods may help. Foods known for their high oxalate content include spinach, beets, and almonds.
Increasing Calcium Intake—Wisely
It might seem counterintuitive, but getting enough calcium can actually help prevent certain types of kidney stones. The key is to consume calcium from food rather than supplements.
Dietary calcium binds with oxalates in the gut, preventing them from being absorbed into the blood and then excreted into the urine where stones form. Milk, cheese, yogurt, and green leafy vegetables are good sources of calcium.
However, it’s important to balance calcium intake with other nutrients and not to overdo it, as too much can also contribute to kidney stone risk.
Moderating Protein and Animal Products
Diets high in animal protein can increase the risk of kidney stones in susceptible individuals by reducing levels of citrate, a chemical in the urine that helps prevent stone formation.
Consider limiting your intake of red meat, poultry, eggs, and seafood, and try incorporating more plant-based sources of protein, like beans and lentils, into your diet.
Lifestyle Changes
Besides dietary modifications, maintaining a healthy weight and staying physically active can also reduce the risk of kidney stones. Obesity increases the risk of stones, and regular exercise can help manage weight and improve overall kidney function.
In conclusion, preventing kidney stones is largely about making smart choices with hydration and diet, along with maintaining a healthy lifestyle.
Drinking plenty of fluids, reducing salt and animal protein intake, wisely managing calcium and oxalate-rich foods, and staying active are all strategies that have been shown to reduce the risk of kidney stones.
As with any health condition, it’s important to consult with a healthcare provider for personalized advice and to address any underlying issues that may contribute to stone formation.
By taking proactive steps, most people can significantly reduce their risk of experiencing the discomfort of kidney stones.
If you care about kidney health, please read studies about how to protect your kidneys from diabetes, and drinking coffee could help reduce risk of kidney injury.
For more information about kidney health, please see recent studies about foods that may prevent recurrence of kidney stones, and eating nuts linked to lower risk of chronic kidney disease and death.
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