How to prevent kidney stones: Lifestyle changes and diet tips

Kidney stones are painful mineral deposits that form in the kidneys and can cause severe discomfort when passing through the urinary tract. While genetics and medical conditions play a role, lifestyle and diet are major factors in their development. Fortunately, many kidney stones can be prevented through simple dietary and lifestyle changes. By staying hydrated, moderating salt and animal protein intake, and maintaining a balanced diet rich in essential nutrients, you can significantly reduce your risk. Understanding these key preventive tips is essential for protecting your kidney health and avoiding recurrent stone formation.As cited in the study Kidney Stone Prevention, dietary changes are vital in reducing the risk of kidney stone formation. The research highlights the importance of adequate hydration, balanced calcium intake, and limiting dietary oxalates and sodium to prevent stones. It also emphasises maintaining a healthy body weight and consuming a diet rich in fruits and vegetables to support kidney health. These findings reinforce the value of lifestyle and dietary interventions in kidney stone prevention.1. Stay well hydratedDrinking plenty of fluids, especially water, is one of the best ways to prevent kidney stones. Aim for at least 2.5 to 3 litres of water daily to help dilute urine and reduce the concentration of minerals that can form stones. Adding lemon juice to your water can increase citrate levels, which help stop stone formation.2. Reduce salt intakeHigh sodium consumption increases calcium levels in urine, raising the risk of kidney stones. Limit your salt intake by avoiding processed foods, salty snacks, and added table salt. Keeping sodium intake between 1,500 and 2,000 milligrams daily is ideal for stone prevention.3. Limit animal proteinEating too much meat, poultry, and fish can increase calcium and uric acid in your urine, contributing to stone development. Try to moderate your intake and include more plant-based proteins such as beans, lentils, and tofu.4. Maintain adequate calcium intakeIt may seem counterintuitive, but eating enough calcium actually helps prevent stones by binding with oxalates in the gut, reducing their absorption. Include calcium-rich foods like dairy products, leafy greens, and fortified plant milks in your diet.5. Cut back on oxalate-rich foodsOxalates can combine with calcium to form stones. Foods high in oxalates include spinach, rhubarb, beets, nuts, and chocolate. It’s best to consume these in moderation and balance them with calcium-rich foods to limit oxalate absorption.6. Eat potassium-rich foodsPotassium helps balance the effects of sodium and may protect against kidney stones. Include fruits and vegetables like bananas, oranges, tomatoes, and sweet potatoes in your diet to boost potassium levels naturally.7. Avoid excessive Vitamin C supplementsHigh doses of vitamin C can convert to oxalate in the body, increasing stone risk. Stick to the recommended daily allowance and consult your doctor before taking supplements, especially if you have a history of kidney stones.8. Maintain a healthy weightObesity is linked to a higher risk of kidney stones. Keeping a healthy weight through a balanced diet and regular exercise can lower your chances of developing stones.9. Limit sugary drinksSugary beverages, especially those containing high fructose corn syrup, may increase kidney stone risk. Opt for water, herbal teas, or drinks without added sugar instead.10. Monitor calcium supplement useIf you take calcium supplements, do so under medical supervision. Excessive calcium intake from supplements can contribute to stone formation, so it's best to get calcium mainly from foods.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Fatty liver symptoms in the stomach area: Bloating, loss of appetite, and more