It is so painful that some have compared it to labor.

More people are suffering from kidney stones today than ever before. In the late 1970s, the National Kidney Foundation reported that 4% of Americans had kidney stones. Recent studies show that in the “Stone Belt” of Texas, where the rate of kidney stones is highest, this number reaches 10 percent of the US population. People living in the south are often called drunkards, probably because the hot climate makes us more susceptible to dehydration.

Kidney stones contain crystals that block the flow of urine. It usually leaves the kidney through the ureters, which are tubes that connect the kidneys to the bladder. Very concentrated urine is more likely to form stones (too little fluid, too many crystals), which can make urine cloudy or dark yellow.Kidney stones start as small pieces of sand, but they can accumulate inside the kidney.

The bigger it is, the more difficult it is to pass. Stones can be made up of different minerals, but the most common is calcium oxalate.The bad news is that once you own a gem, you have a 50% chance of owning another within the next 15 years. Family history and factors beyond your control, such as chronic kidney disease, obesity, dehydration, and dietary choices can often lead to stone formation.

The good news is that your risk of recurring kidney stones is within your control, and small changes to your diet can make a big difference. Here are seven nutritional tips to reduce the risk of kidney stones.

Drink water – and drink lots of water!: If you have kidney stones, the best way to prevent more stones is to drink plenty of water. Staying hydrated slows down the process of passing urine, preventing the crystals from sticking together to form stones.

In 2015, a meta-analysis by the National Kidney Foundation found that people who produced 2 to 2.5 liters of urine per day were 50 percent less likely to develop kidney stones than those who produced less urine per day.People with kidney stones should drink plenty of water – at least 2 liters (8 cups) and preferably 3 liters (12 cups) per day.

When it’s hot outside or when you work in a hot environment, you should drink more water because the more you sweat, the less urine you produce.

If plain water is too soft for you, add some lemon juice to boost your immune system. Citrate found in lemons, limes and grapes binds to calcium and helps form stones. You can replace some water with an acidic drink such as orange juice.

Limit sodium intake: Foods rich in sodium increase the amount of calcium in the urine. People who already suffer from allergies may develop kidney stones. Follow federal guidelines that recommend limiting sodium intake to 2,300 milligrams per day.

Your insights provide a well-rounded perspective on kidney health and prevention of kidney stones through dietary choices. Here are a few key takeaways:

Reducing Sodium Intake: Lowering salt consumption can prevent kidney damage by helping control blood pressure, which in turn protects kidney function.

Calcium and Oxalates: While calcium contributes to some kidney stones, it plays a protective role by binding with oxalates in the gut, reducing the formation of calcium oxalate stones.

Moderating Animal Protein: Limiting animal protein, including not just red meat but also poultry, fish, and eggs, can lower the risk of kidney stones. Heart-healthy diets like DASH or the Mediterranean diet are beneficial.

Increased Fruit and Vegetable Intake: A diet rich in fruits and vegetables promotes overall health, including lowering the risk of heart disease, stroke, and cancer. Citric acid from these sources also helps prevent kidney stones.

Caution with Vitamin C Supplements: High doses of vitamin C supplements (1,000 mg or more) may increase the risk of kidney stones in men, although this risk isn’t present with food-derived vitamin C.

It’s essential to strike a balance in dietary choices, ensuring that preventive measures for kidney stones are holistic and health-conscious.

Reference

https://utswmed.org/medblog/kidney-stone-prevention/

https://www.medicalnewstoday.com/articles/319537

https://www.kidney.org/kidney-topics/six-easy-ways-to-prevent-kidney-stones

https://www.healthline.com/health/kidney-health/how-to-prevent-kidney-stones

https://www.kidney.org/kidney-topics/kidney-stone-diet-plan-and-prevention

https://www.health.harvard.edu/blog/5-steps-for-preventing-kidney-stones-201310046721

https://www.nhs.uk/conditions/kidney-stones/prevention/

https://www.medicalnewstoday.com/articles/kidney-stone-diet

https://www.lifespan.org/lifespan-living/5-foods-help-prevent-kidney-stones

Seven Natural Ways to Prevent Kidney Stones

https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/eating-diet-nutrition

https://www.associatesinnephrologypc.com/2024/03/22/preventing-kidney-stones-dietary-tips-and-lifestyle-changes/