Modifying your lifestyle can have a significant impact on preventing kidney stones and enhancing overall health. Kidney stones are hard deposits that can cause excruciating pain and discomfort. Drinking plenty of water is one of the best strategies to avoid them, as water helps dilute the chemicals in urine that cause stones to develop.

Limiting salt consumption is also essential since elevated sodium levels can increase urine calcium levels, a significant risk factor for kidney stones. A balanced diet rich in fruits and vegetables can help control body weight, lower the risk of kidney stones, and improve overall renal function.

In a conversation with Jagran English, Dr. Amit Saple, Executive Director and Senior Consultant Urologist, Andrologist, and Transplant Surgeon at the Asian Institute of Nephrology and Urology, Vizag, discussed simple lifestyle changes to avoid kidney stones.

According to Dr. Amit, stones form in the kidneys and can cause excruciating pain when they move through the urinary tract. In some cases, they can even cause irreversible kidney damage. Fortunately, with a few simple lifestyle changes, you can significantly reduce your risk of developing kidney stones.

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Stay Hydrated

This is the single most effective way to prevent kidney stones: drink plenty of water. More diluted urine helps prevent minerals from precipitating and forming stones. You should drink at least 8-10 glasses of water a day. If you exercise a lot or live in a hot climate, you might need even more. A good way to check if you’re drinking enough is to look at the color of your urine—it should be pale yellow or clear.

Limit Salt Intake

Too much salt in your diet can increase the amount of calcium in your urine, which can lead to kidney stones. Reduce the use of added table salt, avoid papads and pickles, and steer clear of fast food, which typically contains high amounts of salt. Reducing salt in food also provides added protection against high blood pressure and other heart diseases.

Watch Your Protein Intake

High amounts of animal protein, such as red meat, poultry, and seafood, can increase your risk of kidney stones. These proteins raise the levels of uric acid in the body, which can lead to stone formation. Try to limit portion sizes to stay within the recommended daily quota of animal protein in your diet.

You can lower your risk of kidney stones, support your body's natural functions, and enhance your overall well-being by adopting these lifestyle changes. (Image Credit: Canva)

Eat Calcium-Rich Foods

Dietary calcium actually has a protective effect against stone formation. When you eat foods high in calcium, the mineral binds with oxalate in the intestines, preventing it from being absorbed into the bloodstream and forming stones. Your diet should be rich in dairy products and green leafy vegetables. Calcium supplements should be avoided unless there is a proven calcium deficiency.

Limit Foods High In Oxalates

Oxalate can contribute to the formation of kidney stones. Foods like spinach, cashews, beets, and nuts are high in oxalates, so it’s wise to consume them in moderation. Pairing these foods with calcium-rich foods can help, as it enhances the binding of calcium to oxalates, reducing the risk of stone formation.

Maintain A Healthy Weight

Obesity is linked to an increased risk of kidney stones, so maintaining a healthy weight through regular exercise and a balanced diet is crucial. Even losing a small amount of weight can help reduce your risk.

These are primary preventive measures to reduce the risk of stone formation. However, stones can still form. In such cases, the following secondary preventive measures should be taken:

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Don’t Ignore Symptoms

If you experience symptoms like severe back pain or pain in the side (flanks), blood in urine, or persistent nausea, seek medical attention immediately. Early treatment can prevent complications and make passing a stone less painful.

Finally, Dr. Amit emphasized that while kidney stones can be incredibly painful, they are often preventable with straightforward lifestyle changes. By staying hydrated, watching your diet, and maintaining a healthy weight, you can significantly reduce your risk of developing kidney stones. Small changes can lead to significant health benefits, helping you avoid the pain and discomfort of kidney stones.