9 Easy Ways to Prevent Kidney Stones
Asian Institute of Nephrology and Urology | Nov 27, 2024
Table Of Contents
Kidney stones, also known as renal calculi, are a common kidney problem that affects many men and women. These stones are a result of mineral and salt deposits that crystallize in the kidneys, making them solid and difficult to pass through the urinary tract. It can lead to serious health issues, infection, kidney failure, and damage, affecting the quality of life.
It is important for you to know how to prevent kidney stones with preventive measures, including changing your diet and lifestyle. They can reduce your chances of developing kidney stones or preventing them from occurring again.
You can read this article to learn about easy ways to prevent kidney stones.
The 9 Easy Ways to Prevent Kidney Stones
The following are a few easy ways to prevent kidney stones —
Stay Hydrated
One of the efficient ways to prevent kidney stones is by drinking plenty of water to stay hydrated, along with fluids such as buttermilk, orange juice, lemonade, etc. It is recommended you drink around eight glasses or 3 litres of fluids every day to stay well-hydrated. This can make you urinate more to dissolve urine salts. An indicator of hydration levels is the colour and output of your urine. Clear, pale yellow, and plentiful urine indicates that you are adequately hydrated. Concentrated and dark urine in small amounts indicates the need to drink more water, as a lack of fluid intake leads to the formation of kidney stones.
Limit Sodium Intake
Sodium or salt is a culprit that causes kidney stones. It retains water and causes dehydration, one of the causes of the formation of these stones. It is necessary to limit the intake of sodium-rich foods to prevent kidney stones. The American Heart Association recommends that adults should consume no more than 2,300 milligrams per day, which is around a teaspoon of salt. Foods with high salt content you need to stay away from include processed food, fast food, condiments, canned vegetables and soup, pickles, and so on. It is necessary to read the labels carefully to reduce food that contains items with sodium, such as monosodium glutamate, sodium bicarbonate, baking soda, baking powder, etc.
Consume Dietary Calcium
One of the common types of kidney stones is calcium stones, caused by high levels of calcium and oxalate in the urine. Many assume that calcium is the sole reason for the formation of these calcium-oxalate stones, which makes them limit the consumption of calcium in their diets. Calcium oxalate is a common aspect of kidney stones. However, a diet with low calcium increases the chances of developing stones and leads to other health issues. You can consume a diet with adequate calcium intake and food options such as milk, cheese, yoghurt, and tofu.
Reduce Food with High Oxalate
One kind of food to avoid during kidney stone is oxalate-rich food. The oxalate bonds with the calcium in the urine and leads to the development of calcium oxalate stones. Limiting the consumption of foods high in oxalate can reduce the chances of kidney stones forming. Some oxalate-rich foods you need to limit are spinach, chocolate, coffee, nuts, tea, berries, beetroot, peanuts, sweet potatoes, wheat bran, rhubarb, soy products, etc. Eating calcium along with oxalate-rich food can make it difficult for kidney stones to form, as these two compounds bind together in the digestive tract before reaching the kidneys.
Avoid High Doses of Vitamin C Supplements
Avoid high doses of vitamin C supplements, especially if you have a history of calcium oxalate stones. While Vitamin C is a vital nutrient for the body, it can increase the risk of kidney stones when consumed in high doses, around 1000 mg or more every day. This can increase oxalate production in your body and lead to calcium oxalate stones. The recommended doses are 75 mg for adult women and 90 mg for men. You can consume Vitamin C from food, which is considered safer than supplements, as it does not carry the same risk of increasing the chances of kidney stones.
Avoid Added Sugars
Avoid added sugars found in processed food, sugary drinks, and juices. The consumption of added sugar is a risk factor with negative impacts on health. It can lead to the development of kidney stones, as it makes the body produce less urine volume and increases calcium in the urine. The recommended added sugar consumption per day is six teaspoons for women and nine teaspoons for men. You can check the labels of food products to know how much sugar is added while making an effort to switch to alternatives for food that contain less sugar.
Eat Less Animal Protein
Eat less animal protein, such as eggs, poultry, fish, beef, chicken, and pork. Consuming too much animal protein leads to an increase in uric acid levels, oxalate, and calcium in your urine. The build-up of uric acid in the urine will settle and lead to kidney stones. While some form of protein is required every day, you can include other alternatives and reduce the consumption of animal protein. You can opt for other sources of protein, such as legumes, beans, lentils, etc., which are plant-based and low in oxalate.
Consume a Healthy Diet
A healthy diet with increased intake of fruits and vegetables can help reduce the risk of kidney stone formation. Along with the diet, limiting processed food, fast food, added sugars, sodium, and other healthy food habits can result in effective prevention. Our experienced team of doctors at the Asian Institute of Nephrology and Urology (AINU) provides dietary counselling and nutrition planning to reduce the risk of kidney stones, especially from recurring after the initial stone is removed. A proper diet is one of the preventive measures we recommend, encouraging you to make healthy adjustments.
Consult with your Doctor
If you are currently on prescribed medications, it is important to consult with your doctor to discuss alternative options and whether they can be continued. Some over-the-counter medications can increase the risk of and cause kidney stones. Your doctor can prescribe the required medications based on your symptoms for effective pain management. At the Asian Institute of Nephrology and Urology (AINU), our skilled doctors provide consultations to discuss the best treatment options for your specific case and kidney stone precautions. AINU's Stone Treatment Center focuses on prevention and surgical treatments to remove these stones and reduce the chances of them occurring again.
Conclusion
If you want to know how to avoid kidney stones, following these 9 ways is the best place to start. The extent of prevention isn't guaranteed, but these methods can significantly reduce the risk of kidney stones in men and women. Making changes to your diet is one of the easiest ways to prevent the development of kidney stones. These changes can positively impact your health when combined with other diet and prevention measures.
