Kidney stones are hard mineral deposits that form in the kidneys and can be quite painful to pass. They can be caused by a variety of factors, including diet, genetics, and lifestyle choices.

If you’re prone to kidney stones, there are several steps you can take to prevent them from forming in the first place.

Drink Plenty of Water

One of the most important ways to prevent kidney stones from forming is to stay hydrated. Drinking plenty of water helps to flush out the minerals and salts that can contribute to stone formation.

Aim to drink at least 8-10 glasses of water per day, and more if you’re exercising or in a hot environment.

Reduce Your Sodium Intake

Diets high in sodium can increase the risk of kidney stones forming, as excess sodium can build up in the kidneys and contribute to stone formation.

To reduce your sodium intake, avoid processed foods, which are often high in salt, and choose fresh, whole foods instead. If you do use salt, opt for a low-sodium variety.

Eat More Calcium-Rich Foods

Contrary to popular belief, a diet that’s low in calcium can actually increase the risk of kidney stones forming. Calcium helps to prevent stones by binding to oxalate, which is a mineral that can contribute to stone formation.

To ensure you’re getting enough calcium, eat foods like milk, cheese, and yogurt, as well as leafy greens like kale and spinach.

Avoid Foods High in Oxalate

While calcium can be beneficial for preventing kidney stones, foods that are high in oxalate can increase the risk of stone formation.

Oxalate is found in many healthy foods like nuts, spinach, and beets, but it can also be found in processed foods like chocolate and potato chips. Avoiding these foods or consuming them in moderation can help prevent kidney stones from forming.

Limit Your Protein Intake

Diets that are high in protein can increase the risk of kidney stones forming, as excess protein can cause calcium to be excreted in the urine.

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To limit your protein intake, aim to eat smaller portions of meat and other animal products, and try to incorporate more plant-based sources of protein like legumes and tofu.

Get Enough Vitamin C

Vitamin C can be beneficial for preventing kidney stones, as it helps to increase the acidity of urine, which can help to prevent stone formation.

However, too much vitamin C can actually increase the risk of stones forming, so it’s important to consume it in moderation. Aim for the recommended daily intake of vitamin C, which is around 75-90mg per day for adults.

Avoid Dehydration

Dehydration can be a major contributor to kidney stone formation, as it can cause minerals and salts to build up in the kidneys.

To avoid dehydration, make sure to drink plenty of fluids throughout the day, especially if you’re exercising or in a hot environment. Foods with high water content, like fruits and vegetables, can also help to keep you hydrated.

Manage Your Weight

Being overweight or obese can increase the risk of kidney stones forming, as excess weight can contribute to a buildup of minerals and salts in the kidneys. Losing weight or maintaining a healthy weight can help to prevent stones from forming.

Aim to exercise regularly and eat a healthy, balanced diet to manage your weight.

Don’t Smoke

Smoking can increase the risk of kidney stones forming, as it can lead to a buildup of toxins in the kidneys and reduce kidney function. Quitting smoking can not only help to prevent kidney stones, but it can also have a host of other health benefits.

Keep Your Blood Pressure in Check

High blood pressure can increase the risk of kidney stones forming, as it can reduce kidney function and cause a buildup of minerals and salts in the kidneys.

To keep your blood pressure in check, aim to exercise regularly, eat a healthy, balanced diet, and avoid smoking and excess alcohol consumption.