The holiday season is a time for enjoying good food, spending time with family and friends, and creating lasting memories. However, for those with a history of kidney stones, this time of year can also be nerve-wracking.

Kidney stones are small, hard mineral deposits that form in the kidneys and can cause sharp pain and discomfort when passing through the urinary tract. Dehydration, dietary factors, and genetics can all play a role in the formation of kidney stones.

Fortunately, there are steps you can take to reduce your risk of kidney stone attacks during the holiday season. By following these tips, you can enjoy the festivities and minimize your risk of kidney stone-related complications.

Stay Hydrated

One of the most important steps in preventing kidney stones is staying hydrated. When you are dehydrated, your urine becomes more concentrated, which can increase your risk of kidney stone formation.

During the holiday season, it can be easy to forget to drink enough fluids, especially if you are busy with parties and events.

To avoid dehydration, aim to drink at least eight cups of water per day. If you are drinking alcohol, be sure to drink water in between alcoholic beverages to stay hydrated.

You can also add lemon or lime to your water to make it more flavorful, which may encourage you to drink more.

Avoid Trigger Foods

Certain foods can increase your risk of kidney stone formation, including those high in oxalate. Some common trigger foods include spinach, rhubarb, beets, chocolate, nuts, and tea.

While it is fine to enjoy these foods in moderation, try to limit your intake when possible.

You should also limit your intake of animal protein, as it can increase calcium and uric acid in your urine, which can contribute to kidney stone formation. Instead, try to get your protein from plant-based sources like beans, lentils, and tofu.

Choose Low-Sodium Options

High-sodium diets can increase your risk of kidney stones by promoting calcium build-up in the kidneys. During the holiday season, many foods are high in salt, which can contribute to your overall sodium intake.

To reduce your risk of kidney stones, opt for low-sodium options when possible. Instead of salty snacks, choose fruits or vegetables for a healthy and hydrating alternative.

You can also try making your own dishes at home so you can control the amount of salt used.

Stay Active

Physical activity can help keep your kidneys healthy by improving blood flow and reducing your risk of obesity-related health problems.

During the holiday season, many people may be tempted to skip their regular exercise routine in favor of festive activities.

To stay active, try to incorporate physical activity into your daily routine whenever possible. You can go for a walk after dinner or take the stairs instead of the elevator.

You can also try to schedule time for exercise, even if it means waking up earlier or staying up later.

Avoid Crash Dieting

Crash dieting can increase your risk of kidney stones by causing changes in your body’s hormone levels and metabolism. During the holiday season, it can be tempting to try to lose weight quickly before events or parties.

Instead of crash dieting, aim to make small, sustainable changes to your diet and lifestyle that you can maintain long-term.

This can include swapping out high-calorie holiday treats for healthier options, or starting a new exercise routine that you enjoy.

Take Your Medications as Prescribed

If you have been prescribed medications to prevent kidney stones, it is important to take them as prescribed by your doctor. Skipping doses or stopping your medication without consulting your doctor can increase your risk of kidney stone attacks.

If you have any questions or concerns about your medication, be sure to talk to your doctor or pharmacist. They can provide guidance on the best way to take your medication and any potential side effects you should watch for.

Manage Your Stress

Stress can contribute to a variety of health problems, including kidney stones. During the holiday season, it can be easy to feel overwhelmed or anxious, especially if you have a lot of events or responsibilities.

To manage stress, try to take time for yourself whenever possible. This can include practicing relaxation techniques like deep breathing or meditation, or indulging in a favorite hobby or activity.

You can also try to delegate tasks or ask for help when needed to reduce your workload.

Get Enough Sleep

Sleep is an important factor in kidney stone prevention, as it helps regulate hormone levels and reduce stress. During the holiday season, it can be tempting to stay up late or wake up early to prepare for events or finish tasks.

To get enough sleep, aim to maintain a consistent sleep schedule whenever possible. Try to go to bed and wake up at the same time every day to train your body’s internal clock.

You can also try creating a relaxing bedtime routine to help you wind down before bed.

Consult with Your Doctor

If you have a history of kidney stones, it is important to consult with your doctor before making any major changes to your diet or lifestyle.

They can provide guidance on the best steps you can take to minimize your risk of kidney stone attacks during the holiday season.

Your doctor may also recommend additional tests or medications to monitor your kidney health and prevent future kidney stones.

Conclusion

With a little bit of planning and preparation, you can enjoy the holiday season without worrying about kidney stone attacks.

By staying hydrated, avoiding trigger foods, and staying active, you can minimize your risk of kidney stone formation and enjoy all the festivities.

If you do experience any symptoms of kidney stones, such as pain or discomfort in your lower back or sides, be sure to consult with your doctor right away. Prompt treatment can help prevent complications and reduce your risk of future kidney stones.