#HealthBytes: 5 simple hacks to prevent kidney stones
Those who have ever had a kidney stone would know the pain, while those who haven't would want to prevent it at all costs. Characterized by intense pain in lower-back, nausea, fever, chills, and unnatural urination, kidney stones can be unbearably disturbing. However, certain simple dietary changes can help you prevent them. Here are 5 simple ways to prevent kidney stones.
Drink plenty of water (and other fluids) daily!
Drink plenty of water daily, as it helps dilute substances in the urine that lead to formation of kidney stones. Drink enough water to be able to pass 2 liters of urine in a day. An intake of 8-12 glasses regularly is usually recommended. Also, taking citrus drinks like orange juice might also help, as the citrate in it helps block stone formations.
Incorporate more Calcium-rich foods in your diet
Ensure enough Calcium in your diet, as a Calcium-deficit diet can increase oxalate levels in your body, thereby leading to the formation of kidney stones. Also, make sure to get most of your Calcium needs from food sources, as research (quite ironically) suggests that Calcium-supplements may lead to kidney stone formations. Dairy products like low-fat milk, cheese, and yogurt are all great food options.
Cut down on your animal protein consumption to avoid stones
Cut down on your animal protein sources, such as beef, poultry, eggs, seafood etc., as these food items may increase your uric acid levels, further leading to the formation of kidney stones. Additionally, high-protein diet also reduces levels of citrate in the body, which is known to help prevent stone formations. Reducing consumption of fat-loaded meats will also prove good for your heart health.
Reduce your sodium intake, to prevent formation of kidney stones
Notably, a high-salt diet can trigger the formation of kidney stones. According to standard medical guidelines, a healthy, daily sodium intake should be limited to 2,300mg. In case, there have been kidney stones before, one should limit their salt intake to a humble 1,500mg. A balanced sodium intake also helps improve your blood pressure and long-term heart health.
A couple of more diet tips to prevent kidney stones
Limit your intake of high-in-oxalate foods such as Spinach, Chocolates, Coffee and nuts, as they can increase your risk of developing kidney stones. Also stay away from colas, as they are rich in phosphate, thus may lead to kidney stone formations. Additionally, mind your alcohol consumption, as it may cause dehydration. Furthermore, reduce intake of sugary drinks, and Calcium/Vitamin-C supplements to stay safe.