Kidney stones are solid masses formed in the kidneys from the buildup of minerals and salts. They can cause severe pain and discomfort, and in some cases, lead to complications that require medical attention.

However, with some simple lifestyle changes, you can protect yourself from kidney stones and prevent their recurrence. Here are 11 easy steps to help you protect yourself from kidney stones.

1. Drink Plenty of Water

Drinking plenty of water is one of the most effective ways to prevent kidney stones. Water helps keep your urine diluted, reducing the concentration of minerals and salts that can lead to kidney stone formation.

Aim to drink at least 8-10 glasses of water a day, and be sure to drink more if you’re exercising or in a warm climate.

2. Cut Down on Sodium Consumption

High levels of sodium in the diet can increase the risk of kidney stones. Sodium is found in many processed foods, so cutting down on these types of foods can be beneficial in protecting your kidneys.

Instead, opt for fresh fruits and vegetables, lean proteins, and whole grains for a healthier diet.

3. Limit Animal Protein

Animal protein from meat, fish, and poultry can increase the level of uric acid in the body, which can contribute to kidney stone formation.

Consider limiting your consumption of animal protein and instead choose plant-based proteins such as beans, lentils, and nuts.

4. Avoid Oxalate-Rich Foods

Oxalate is a compound found in many foods that can contribute to the formation of kidney stones. Avoiding or limiting foods high in oxalate can help prevent stones from forming.

Foods high in oxalate include spinach, rhubarb, almonds, beets, cocoa, and tea.

5. Increase Your Intake of Calcium-Rich Foods

Although calcium can contribute to kidney stone formation, studies have shown that increasing your intake of calcium-rich foods can actually help prevent kidney stones. Foods high in calcium include milk, cheese, yogurt, and leafy greens.

However, be sure not to overdo it, as too much calcium can also contribute to kidney stones.

6. Maintain a Healthy Weight

Being overweight can increase the risk of kidney stones, as well as a number of other health problems. Maintaining a healthy weight through diet and exercise can help protect your kidneys and reduce your risk of kidney stones.

7. Exercise Regularly

Regular exercise not only helps you maintain a healthy weight, but it also helps keep your body’s systems functioning properly, including your kidneys. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

8. Cut Down on Alcohol and Caffeine

Alcohol and caffeine can both increase the risk of kidney stones. Limit your consumption of these beverages to protect your kidneys.

9. Don’t Smoke

Smoking has been linked to a number of health problems, including kidney stones. Quitting smoking can improve your overall health and reduce your risk of kidney stones.

10. Talk to Your Doctor About Medications

Certain medications, such as diuretics and calcium supplements, can increase the risk of kidney stones. Talk to your doctor about any medications you’re taking and whether they could be contributing to your risk of kidney stones.

11. Monitor Your Family History

Kidney stones can be hereditary, so if you have a family history of kidney stones, you may be at increased risk. Talk to your doctor about your family history and what steps you can take to protect yourself.

By following these 11 easy steps, you can protect yourself from kidney stones and prevent their recurrence. Be sure to consult with your doctor if you have any concerns about your kidney health.