Kidney stones are gritty stones, typically small and hard, that form in the kidney and can cause severe pain and discomfort. They can be compositional, forming in various substances, including calcium, uric acid, and cystine.

1 in 10 people will develop kidney stones in their lifetime, and it’s essential to know about prevention techniques to avoid the risk of kidney stones.

Drink Plenty of Water

Drinking lots of water is one of the ways to prevent kidney stones. Water dilutes the substances in the urine, thereby reducing crystallization. Doctors recommend drinking at least eight glasses of water a day.

Cut Back on Sodium

The high intake of sodium can increase the risk of developing kidney stones. Sodium can cause an increase in the amount of calcium excreted in the urine. Therefore, reducing salt consumption is beneficial.

Reduce Your Oxalate Intake

Oxalate accumulation can cause the formation of kidney stones. Foods high in oxalate include beets, spinach, okra, sweet potatoes, nuts, tea, rhubarb, and chocolate. Maintaining a well-balanced diet is essential for kidney stone prevention.

Consume Calcium-rich Foods

Calcium-rich foods can lower the likelihood of developing kidney stones. Foods like milk, cheese, and yogurt contain calcium that binds with oxalate in the intestine before it enters the urinary tract.

This, in turn, reduces the build-up of the stones in the kidney. However, supplements should only be consumed under the recommendation of a physician.

Limit Animal Protein

Animal-based protein contains purines, which can be broken down to form uric acid that ultimately leads to the formation of kidney stones.

While one cannot completely eliminate protein intake, it is better to opt for plant-based protein, including beans, lentils, or tofu, instead of animal-based protein.

Stay Away From Sugary Drinks

The high sugar content in drinks such as soda and fruit juice leads to an increase in the excretion of calcium in the urine. This increase in calcium excretion can cause a build-up of stones in the kidneys.

Take Calcium and Vitamin D Supplements

Supplements containing calcium and vitamin D can help to reduce kidney stone formation. However, it is crucial to use them in moderation and under the close supervision of a physician.

Excess of these supplements can cause the accumulation of these minerals in the kidneys, leading to the formation of kidney stones.

Avoid Prolonged Bed Rest

Bed rest can cause the production of caustic metabolites, which can cause kidney stones. To avoid this, it’s important to be active and engage in physical activity.

Quit Smoking

The hazards of smoking are widely known, and its impact on kidney stones is no different. Smoking has been shown to increase calcium excretion and urine acidity, leading to the formation of kidney stones.

Quitting smoking is vital for overall health and wellness.

Consider Dietary Modifications

Consulting a physician or a licensed dietician is vital to developing a personalized diet plan that can reduce or eliminate the risks of kidney stones.

Foods high in fiber and low in sodium and sulfur-containing amino acids are generally recommended for people prone to kidney stones.

By following a few simple lifestyle changes, you can significantly reduce the risk of developing kidney stones. As always, before making any significant changes to your diet, talk to your doctor or a licensed dietician.