Kidney Stone Prevention Tips for Sedentary Workers

Kidney stones refer to hard deposits of minerals in the urine drainage area of your kidneys. They cause excruciating pain when they pass through your urinary tract. Although anyone can develop kidney stones at any age, these tend to be more common in people living a sedentary lifestyle. If your work routine involves prolonged hours of sitting, you need to take extra care of your hydration and diet.

The lack of physical activity, dehydration, and unhealthy dietary habits are a few culprits that are to be blamed for a higher risk of kidney stones among these people. Sadly, there’s no guaranteed method to eliminate your risk of developing these crystals, especially if the condition runs in your family. However, a few steps can go a long way in kidney stone prevention, particularly for sedentary workers. If you are wondering how to prevent kidney stones, read on.

Hydration is Key

How can you tell if you drink enough water daily? Ideally, a person should drink 8-10 glasses of water, or around 2-3 litres, a day. This ensures an adequate urine output. Kidney stones occur in people with concentrated urine, rich in minerals that might form crystals. If you spend too much time in the sun, sweat a lot, or exercise too much, you need additional fluids to ensure adequate kidney filtration and urine formation.

Dehydration isn’t just a problem for athletes and those living in hot areas, but it's equally common among sedentary workers, as they tend to forget hydration. To know if you are drinking enough, check the color of your urine. It should be clear or pale yellow. Concentrated urine appears darker.

Follow a Kidney-Friendly Diet

Here are a few dietary tips for preventing kidney stones.

• Get Calcium from the Right Sources: Most kidney stones are calcium-oxalate stones. That’s given calcium a bad reputation. There's a common misconception that a diet rich in calcium can increase your risk of developing kidney stones. In reality, stones are more common in people who consume a low-calcium diet. If you’re looking for foods that reduce your risk for kidney stones, include calcium in your diet. You should get enough calcium from dairy, leafy greens, and other dietary sources. Try not to go overboard with supplements, though. That can increase your risk.
• Cut Back on Sodium: Your biggest enemy is sodium. A salt-rich diet, such as processed foods, canned vegetables, baking soda, and condiments, should be restricted. Excessive salt in your urine makes it harder for calcium to be reabsorbed into your blood. This leads to too much calcium in your urine, which can eventually turn into stones. The most viable way to prevent kidney stones is by keeping the calcium content in your urine as low as possible. That happens when you cut back on your sodium intake.
• Limit Oxalate-Rich Foods: Another food to avoid with kidney stones is oxalate-rich foods. Oxalate binds with calcium in your urine, forming crystals. It’s a naturally occurring compound found in nuts, seeds, leafy greens, legumes, fruits, potatoes, chocolate, tea, and grains. These foods are also rich in many essential nutrients, which are important for your overall health. So, the best you can do is combine these foods with a calcium-rich diet. This will reduce the absorption of oxalates in your gut and prevent these two components from binding in your kidneys and passing into urine.
• Avoid Sugary Drinks: Sodas, caffeinated beverages, cold drinks, energy drinks, and fruit juices with high fructose content can increase calcium in your urine. Replace them with herbal tea, sparkling water, or lemon water. These are healthier alternatives.

Exercise is Important

You don't have to engage in strength training, weightlifting, or high-intensity workout sessions. However, if you lead a sedentary life, the least you can do is take short breaks (every 30-50 minutes) from work and move. Take a walk around your office, go swimming, practice light stretching, or consider cycling for your commute. Exercise helps improve blood flow to the kidneys, enhancing kidney function and also increases your urine output and reduces mineral imbalance, reducing the risk of the minerals binding to form stone crystals.

Have a Weight Management Plan

There's no clear-cut answer to how kidney stones are formed. Many factors contribute to increasing your risk. One of them is obesity. Researchers have not established why obesity increases the risk, but it's believed that higher than normal BMI can affect urine composition, inflammation, and oxidative stress—all of which can make you more prone to developing stones.

Avoid Supplements

In case you are already suffering from Kidney stones, Do not start vitamin C, calcium, or any supplements without consulting your doctor. Kidney stones can form if you take an excessive amount of these supplements. Your urologist will examine the effect of supplements on your risk of developing kidney stones and recommend an appropriate dosage accordingly.

Prevent the Kidney Stone Recurrence

The biggest challenge people with kidney stones experience is not just the pain associated with passing the stone through urine but the high chances of stone recurrence. Studies show that people who’ve had kidney stones once are 35-50 percent more likely to have another one in the next five years compared to others. If you do not follow your urologist’s nutrition advice or kidney stone prevention tips, your risk of a recurring stone increases.

Conclusion

If you are at an increased risk of kidney stones, whether because of a sedentary lifestyle or a family history, you must follow preventive care to mitigate the risk. An effective kidney stone diet, moderate exercise, proper hydration, and weight management can greatly minimize your risk of developing kidney stones, even if you are a sedentary corporate employee.

If you are concerned about your risk of getting kidney stones because of a medical or family history, talk to urologists and nephrologists at AINU. We are equipped with advanced modern medical tools that enable us to perform many surgical procedures laparoscopically and through robot-assisted technology. Our qualified team of urologists can assess your risk level and provide dietary advice to help lower your risk of kidney stones. We can also offer personalized treatment plans to remove kidney stones safely and through minimally invasive procedures.