Preventing kidney stones is not that complicated, but takes some determination.
Kidney stones form when certain chemicals have become concentrated enough in the urine to form crystals. The crystals can grow into larger masses or stones, which can make their way through the urinary tract. If the stone gets stuck somewhere, then blocks the flow of urine, this causes pain.
Most stones occur when calcium combines with one of two substances: phosphorous or oxalate . Also, stones can form from uric acid, which forms as the body metabolizes protein.
How to Avoid Kidney Stones:
1. Consume Oxalate-Rich Foods in Moderation
Oxalate is a natural compound that has a strong binding ability. Most kidney stones consist of calcium oxalate. Decreasing your oxalate intake is just an easy and simple way to avoid this health issue.
This means that it is better to avoid chocolate, coffee, beets, spinach, peanuts, rhubarb, and other oxalate-rich foods. But, it is not necessary to remove them from your diet entirely. If you normally eating a well-balanced meals, your oxalate levels are unlikely to get too high.
2. Decrease Your Animal Protein Intake
The protein you get from poultry, eggs, red meat and seafood can have a negative effect on your kidney health. It increases the amount of uric acid in your blood, while also increases the levels of calcium oxalate in your urine.
Experts advise cosnuming protein portions that are no bigger than a deck of cards. Also, you can introduce some plant-based proteins into your diet.
3. Drink Adequate Amount of Water
Drinking extra water helps dilute the substances in the urine which lead to stones. Drink enough fluids to pass at least 2 liters of urine daily, which is approximately 8 standard or 8-ounce cups.
Also, it may help to include some citrus beverages, such as orange juice and lemonade. The citrate present in these beverages helps block stone formation.
4. Get the calcium you need
Getting just a little calcium in your diet can cause oxalate levels to rise and cause kidney stones. In order to prevent this, make sure to take in an amount of calcium that is appropriate to your age.
Ideally, obtain calcium from foods, since some studies have associated taking calcium supplements to kidney stones. Men who are50 and older should get 1,000 milligrams (mg) of calcium per day, along with 800 to 1,000 international units (IU) of vitamin D to help the body absorb the calcium.
5. Keep Your Weight Under Control
Obese people, most especially women, are at a high risk of developing kidney stones.
The main reason for this connection is because of uric acid. Too much uric acid can lead to crystals forming in the kidneys. This is a problem that is frequently present in individual whose body weight is over 100 kg (about 220 lbs). Also, weight can impact the absorption rate of calcium in the body.
Losing weight is an essential preventive measure. Also, maintaining an exercise regimen and healthy diet decreases your chances of developing diabetes. Having type 2 diabetes is also another risk factor, as it increases your urine acid levels.
6. Reduce Sodium
A high-sodium diet can trigger kidney stones. This is because it increases the amount of calcium present in your urine. Therefore, a low-sodium diet is highly recommended for the stone prone.
Current guidelines suggest to limit total daily sodium intake to 2,300 mg. If sodium has contributed to kidney stones in the past, you can try to reduce your daily intake to 1,500 mg. Also, this will be good for your heart and blood pressure.
7. Do Not Overdo the Saunas
Sweating contains numerous health benefits. It clears the skin, detoxifies your body, and provides you with an endorphin boost. Also, you can prevent colds by using saunas or working out to the point of sweating.
Also, doctors say that sweating is a good way of preventing kidney stones. It lowers the amount of salt that accumulates in your system and does not have a negative impact on your calcium levels.
Too much sweating can endanger your kidney health because this can lead to dehydration. Therefore, if you decide on doing intense workouts, make sure there is sufficient water on hand at all times.
- Preventing Kidney Stones
- Meal Recipes for Kidney Stones
- 5 Natural Remedies for Kidney Stones You Should Try
photo credit: universityhealthnews