Preventing Kidney Stones: Things You Can Do


Those who have suffered kidney stones just can’t forget the unbearable pain associated with it. It is not a one-time occurrence, as kidney stones tend to reappear within seven years if one fails to take preventive measures. Preventing kidney stones is easy but it certainly demands some determination. Following are some preventive measures that you can count on for preventing kidney stones.

Keep your calcium intake appropriate

Oxalate levels in our body rise when we consume less calcium than what is required, which in turn cause kidney stones. To ensure proper calcium intake, simply take in calcium amount that is appropriate for your age. Rather, than relying on calcium supplements, obtain calcium from foods for some studies have linked calcium supplements to kidney stones.

Reduce your sodium intake

High sodium intake increases the amount of calcium in urine, which triggers kidney stones. Therefore, take low-sodium diet if you desire to stay away from stones. Limit your daily sodium intake to 2,300 mg, and even less if sodium has contributed to your kidney stones in the past. For not only stones but a low sodium diet is good for blood pressure and heart as well.

Lose weight

lose weight

Those who are overweight are more prone to kidney stones, particularly uric acid stones. Therefore, as a preventive measure of kidney stones, you should shed those extra kilos if you have and should try to maintain a normal weight. You can exercise every day or plan meals that help lose weight.

Limit your animal protein intake

The high uric acid level in the body is a leading cause of kidney stones. As eating too much of animal protein, such as red meat, eggs, and seafood increases the level of uric acid, you should restrict its intake. Such high-protein diet also reduces citrate level in the body, which is a chemical in urine that prevents stones from forming.


Drink ample water

Some substances in urine cause stones. If one drinks plenty of water in a day, those substances get diluted. Drink enough fluids so that you pass 2liters of urine a day. Drink some citrus beverages like orange juice and lemonade. These beverages contain citrate, which thwarts stone formation.

Make sure you get sufficient magnesium

Adequate magnesium intake for us all is important, as it is responsible for more than 300 biochemical reactions in our body. Besides, other things, its deficiency causes kidney stones. Magnesium plays an important role in the assimilation and absorption of calcium in our bodies, and its inadequate intake results in excess of calcium, which becomes toxic and contributes to kidney stones. You can count on green leafy vegetables like spinach and Swiss chard, as they are excellent sources of magnesium. Its other sources include some beans, nuts like almonds, and seeds, avocados, pumpkin seeds, sunflower seeds, and sesame seeds.

Healthy beverages

Green coconut with water splash isolated on white

Avoid colas and other soda-based drinks and choose to have healthy beverages. Coconut water is an excellent option that helps keep kidney stone formation at bay. With 94% water content, it contains minerals like manganese, potassium, and magnesium. All these minerals work wonders for maintaining kidney health.

Holding your pee for long is bad

One of the reasons that cause kidney stones is holding urine in the bladder for too long. The right time to pass urine is when you first feel the urge to urinate. If you hold it for long, toxins, and minerals inside accumulate and then crystallize over time to form stones. Also, get rid of the habit of drinking less water just to avoid frequent urination. This habit not only makes the kidney stones problem worse but contributes to other kidney diseases such as urinary tract infections as well.


People can prevent kidney stone formations by following some tips and by keeping certain guidelines in mind.

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