How To Prevent Kidney Stones

Kidney stones may be small, but they can cause severe pain and affect quality of life. However it can be prevented by making few lifestyle changes.Read below to know more

According to a study on prevalence of kidney stones in Oman published in 2014, the results showed that renal stone disease was more common for those between the ages of 30 to 39 and the risk was generally higher in men than in women.

Kidney Stone can manifest as following symptoms

 

Prevention of kidney stones can be as simple as a few dietary changes.

1. Drink Enough Water to Keep Urine Diluted

A healthy adult must try to drink at least 10 to 12 glasses of water daily to keep the kidneys healthy.

 

 

 

Insufficient water intake can cause significant damage to your kidneys and even put you at a higher risk of developing kidney stones. Water intake helps the kidneys flush metabolic waste out of the body that could otherwise concentrate into crystals leading to stones.

Urine normally has a dark yellow color in the morning due to a buildup of waste products that your body produced overnight. Dark-colored urine that persists throughout the day indicates more concentrated urine and lack of adequate water intake.

The color of your urine can give you a clue about its dilution.

2. Limit Oxalate-Rich Foods

Eating oxalate-rich foods in high amounts can increase your risk of kidney stones. Oxalates prevent absorption of calcium in your body, which in turn forms calcium-oxalate kidney stones.

People who have a higher risk of developing kidney stones should eat oxalate-rich foods in moderation. Some of the foods that are rich in oxalates are spinach, kale, Swiss chard, rhubarb, beets, okra, celery, chocolate, soy milk, and strawberries

 

Also, keep your vitamin C intake to appropriate levels as too much of this vitamin may turn into oxalate

3. Eat Calcium Rich Foods

 

Less calcium in your diet increases the oxalate levels in the body, which may cause kidney stones. Dietary calcium binds with oxalates in your intestine, which prevents both from being absorbed into your blood and later getting transferred to your kidneys.

A 1997 study published in the Annals of Internal Medicine notes that high intake of dietary calcium helps reduce the risk for symptomatic kidney stones, whereas intake of calcium supplements may increase risk.

So, include calcium-rich foods like dairy products, calcium-fortified non-dairy milk, and kefir in your diet. At the same time, enjoy early morning sunlight for 15 minutes daily to help your body produce vitamin D, which it needs to absorb calcium properly.

Avoid taking calcium supplements, though.

 

4. Limit Salt Intake

 

Sodium-rich foods can support the formation of kidney stones by increasing the calcium content in your urine. Furthermore, the kidneys need to work harder to excrete the excess sodium in your body.

Eat a low-sodium diet to reduce your risk of kidney stones. The recommended amount of salt is no more than 5 grams a day.

 

5. Limit Red Meat Consumption

 

Protein is good for your health, but excessive intake of red meat can increase the risk of developing kidney disease. High protein intake increases the metabolic load on the kidneys, and they may become unable to metabolize and excrete nitrogen by-products from protein digestion

Furthermore, red meat is high in purines, which can lead to higher production of uric acid in your body. It will lower your overall urine pH, making it more acidic. High acid concentration in urine leads to uric acid kidney stones.

A 2014 study published in the Journal of Urology notes that consumption of animal protein is associated with increased serum and urine uric acid in healthy individuals

6. Cutting Back on Sugar

Stay away from sugar, pop, and corn syrup. Sugar disturbs the body’s capacity to retain calcium and magnesium, making it an offender in the formation of kidney stones. On the off-chance that you need to give your body a healthier way of life, and evade kidney stones while you’re busy, take a stab at eliminating the sugar you devour.

7. Exercise to Prevent Kidney Stones

Exercise for 30 minutes consistently to prevent kidney stones. Running, biking, or other cardiovascular activity will keep your bones from discharging abundance calcium, which they do when you’re not getting enough movement.

Lack of exercise also encourages your bones to release more calcium, while exercise sends a message to your body that bones need to be kept solid and strong to resist injury.

8. Soft Drinks to Get Rid of Kidney Stones

Drink eating regimen soft drinks with a citrus flavor.That’s because citrus soft drinks contain citrate, which prevents calcium formation like a

1. Specially made lemonade.
2. Grain water blended with cranberry squeeze sometimes meets expectations.
3. Drink a mix of pineapple and potato. This will help uproot them

Also

Don’t maintain a strategic distance from pee, this can decline your kidney stones

Maintain a strategic distance from anxiety. Anxiety can prompt more kidney stones or expanding of existing stones.