Kidney stones are small, hard mineral deposits that form inside your kidneys. These stones can cause a lot of pain and discomfort when they move around in your urinary tract.

Though there are different types of kidney stones, the most common type is composed of calcium oxalate.

Men and women of any age can develop kidney stones, but certain factors such as being overweight, dehydrated, having a diet high in sodium or animal protein, and having certain medical conditions such as gout or urinary tract infections can increase your risk.

The good news is that there are simple steps you can take to prevent kidney stones from forming. Here are six easy tips:.

1. Drink plenty of water

Drinking lots of water is one of the most effective ways to prevent kidney stones. Adequate hydration helps flush out the minerals and other substances that can form stones in your kidneys.

Aim to drink at least 8-10 glasses of water a day, or enough so that your urine is pale yellow or clear.

2. Eat a balanced diet

A balanced diet that is rich in fruits, vegetables, whole grains, and low in salt and animal protein can help prevent kidney stones. Foods that are high in oxalates such as spinach, rhubarb, and strawberries, should be eaten in moderation.

It’s also important to limit your intake of sugar and processed foods, as these can increase your risk of developing kidney stones.

3. Watch your sodium intake

Too much salt in your diet can lead to calcium buildup, one of the main contributors to kidney stones. Aim to consume less than 2,300 mg of sodium per day, or less if you have a history of kidney stones or high blood pressure.

Avoid processed foods, canned goods, and salt-laden seasonings, and instead, opt for herbs and spices to flavor your meals.

4. Get enough calcium

Many people believe that calcium is the enemy when it comes to kidney stones, but this isn’t true. In fact, calcium can help block oxalates from being absorbed in the gut and prevent them from forming stones in the kidneys.

However, it’s important to get adequate calcium from sources such as low-fat dairy, dark leafy greens, and fortified foods, rather than supplements.

5. Limit your alcohol intake

Drinking alcohol can increase your risk of developing kidney stones, as it can lead to dehydration and the production of uric acid. This type of kidney stone is more commonly found in men than women.

Moderation is key, and aim to have no more than one drink a day if you’re a woman, and two if you’re a man.

6. Exercise regularly

Regular exercise can help reduce your risk of developing kidney stones by promoting good circulation and maintaining a healthy weight. Aim for at least 30 minutes of moderate activity most days of the week, such as walking, jogging, or cycling.

It’s important to speak to your doctor before starting any exercise program, especially if you have a history of kidney stones or other medical conditions.

By following these six easy tips, you can significantly reduce your risk of developing kidney stones. Remember to stay hydrated, eat a balanced diet, watch your salt and alcohol intake, and get regular exercise.

If you have any concerns, speak to your doctor or a registered dietitian for more personalized advice.