Introduction
Kidney stones are a common occurrence, affecting up to 1 in 10 Americans at some point in their lives. These painful stones form when urine becomes too concentrated and minerals crystallize. Fortunately, there are a variety of steps you can take to prevent kidney stones from forming in the first place.
Stay Hydrated
One of the most important things you can do to prevent kidney stones is to stay hydrated. Drinking enough fluids helps to dilute urine and keep it moving through the kidneys, which reduces the likelihood that minerals will crystallize and form stones. Aim to drink at least 8-10 cups of fluid per day, and more if you are physically active or live in a hot climate.
It’s also important to choose fluids that are low in sugar and caffeine, as these can contribute to dehydration. Water is the best choice, but other good options include unsweetened herbal tea, coconut water, and fruit-infused water. You can also try adding a slice of lemon or lime to your water, which can help prevent certain types of kidney stones.
Limit Sodium Intake
High levels of sodium in the diet can contribute to the formation of kidney stones. Sodium increases the amount of calcium that’s excreted in urine, which can lead to calcium-containing stones. To reduce your sodium intake, limit your consumption of processed foods, which are often high in sodium. Instead, opt for whole foods that you prepare yourself, and flavor them with herbs, spices, and vinegar instead of salt. You can also try using lower-sodium versions of condiments and sauces, or make your own at home.
Moderate Animal Protein
Animal protein can lead to an increase in urine acidity, which can make it easier for certain types of kidney stones to form. To help prevent stones, try to limit your consumption of high-protein animal products like beef, pork, and chicken. Other animal-based foods like eggs, fish, and dairy products can be included in moderation. You may also want to consider incorporating more plant-based protein sources like legumes, tofu, and tempeh into your diet.
Eat Calcium-Rich Foods
Although it may seem counterintuitive, eating foods that are high in calcium can actually help prevent kidney stones. Calcium binds to oxalate in the digestive tract, preventing it from being absorbed into the bloodstream and excreted in urine. To get enough calcium, include dairy products like milk, yogurt, and cheese in your diet. You can also get calcium from non-dairy sources like leafy greens, almonds, and fortified plant milks. Be cautious with calcium supplements, however, as high levels of calcium can actually increase the risk of kidney stones.
Avoid Oxalate-Rich Foods
Oxalates are compounds found in certain foods that can contribute to the formation of calcium oxalate kidney stones. Foods that are high in oxalates include spinach, rhubarb, beets, and nuts. If you’re prone to kidney stones, it’s a good idea to limit your intake of these foods. However, it’s important to note that oxalates are not the sole cause of kidney stones, and eliminating them from your diet altogether is not necessary. Instead, try replacing some high-oxalate foods with lower-oxalate alternatives like kale, carrots, and quinoa.
Exercise Regularly
Staying physically active helps to keep the urinary system functioning properly, which can help prevent kidney stones. Exercise also helps to maintain a healthy weight, which is important for kidney stone prevention. Aim to engage in some form of exercise for at least 30 minutes, 5 days a week. This could include activities like brisk walking, cycling, or swimming. Strength training exercises like weight lifting and yoga can also be beneficial.
Reduce Stress
Chronic stress can make it harder for the body to maintain proper fluid balance, which can lead to the formation of kidney stones. To help prevent stones, it’s important to incorporate stress-reducing activities into your daily routine. Try practices like deep breathing, meditation, or yoga. Spending time in nature, listening to music, and spending time with loved ones can also help to reduce stress levels.
Conclusion
Preventing kidney stones is all about making small, sustainable changes to your lifestyle. By staying hydrated, moderating your intake of sodium and animal protein, and eating a balanced diet rich in calcium, you can help keep kidney stones at bay. Incorporating regular exercise and stress-reducing activities can also be beneficial. By taking these steps, you can reduce your risk of developing kidney stones and avoid the pain and discomfort that they can cause.
