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Overview
Kidney stones [1] are a health problem that affects many people throughout the world. According to a study, about 5 % of U.S. women and 12 % percent of U.S. men and will develop the problem of kidney stones during their lifetime [2]. The National Institute of Diabetes and Digestive and Kidney Diseases showed that men are vulnerable to kidney stones than women. Unluckily, people who have faced kidney stones are more prone to get them again. But, there are a few tips you can do to decrease the risk of kidney stones. This article on Effectiveremedies.com outlines 12 effective tips on how to prevent kidney stones from forming naturally.
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How To Prevent Kidney Stones From Forming Naturally?
1. Eat Less Sodium
According to the Urology Care Foundation, a diet high in salt increases your chance of calcium kidney stones [3]. Sodium rich foods can increase the calcium content in the urine, thereby supporting the formation of kidney stones. Plus, it causes kidney disease by increasing the quantity of urinary protein. Thus, consuming a low-sodium diet will help you reduce the risk of kidney stones. You should eat no more than five grams of salt daily. You need to read food labels carefully to lower your sodium intake. Foods high in sodium include lunch meat, processed foods such as crackers and chips, canned soups, canned vegetables, condiments, foods containing sodium bicarbonate, foods containing sodium nitrate, and foods containing monosodium glutamate. Instead, people with kidney stones can use healthier salt substitutes such as sea salt, spices, and herbs.
2. How To Prevent Kidney Stones – Limit Red Meat Consumption
According to Live Strong, Harvard Medical School notes that overconsumption of animal proteins increases levels of uric acid in the blood and can result in kidney stone development [4]. Basically, protein is good for the kidney health but overconsumption of red meat can raise the risk of kidney disease development. Along with that, red meat can lead to higher uric acid production in the body because it is high in purines. It will reduce the overall urine pH, which makes it more acidic. As a result, high acid concentration in the urine will cause uric acid kidney stones.
3. Limit Intake Of Artificial Sweetener & Sugar
Basically, drinks having high sugar content can cause kidney stones. An excessive consumption of sugar imbalances the mineral relationship because it interferes with magnesium and calcium absorption. Plus, artificial sweeteners aren’t good for your kidneys because they cause a drop in kidney function. Therefore, you need to limit your consumption of fructose found in high fructose corn syrup and table sugar. Instead, you can use stevia or organic honey in your tea or coffee to add sweetness.
4. How To Prevent Kidney Stones – Avoid Soda & Carbonated Drinks
A study found that consuming sugar-sweetened soda & punch was related to a higher risk of kidney stone formation [5]. According to another study published in 1999 in Urological Research, drinking soda can result in unfavorable changes causing calcium-oxalate kidney stones. Overconsumption of soda and carbonated drinks is associated with stones. Generally, the presence of phosphoric acid in sodas acidifies your urine that may result in stone formation. Plus, such beverages are even related to increased chance of chronic kidney disease. Thus, it’s necessary to skip the sodas to prevent kidney stone. Instead, stick to plain water in order to remain proper fluid intake.
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5. Exercise Daily
A study showed that overweight was related to increased risk of stone formation [6]. Obesity is linked to an unhealthy diet including fatty foods, low fluid intake, and refined sugars. All of these are not good for your kidneys. Thus, you should include exercises in your regular routine to reduce some pounds and remain a healthy weight altogether. According to a study published in 2004 in the Journal of the American Society of Nephrology, moderate exercise decreases the risk of many things related to kidney stones, such as diabetes and high blood pressure. To fight obesity and remain a healthy body weight, practice mild to moderate exercises for half an hour daily, five times weekly.
Read more: natural home remedies for high blood pressure control
6. How To Prevent Kidney Stones – Avoid Taking Fluoridated Water
Drinking fluoridated water may also increase your risk of developing kidney stones. According to a study, drinking fluoridated water is linked to kidney stones [7]. Mottled and discolored tooth enamel is one of the initial signs that you’re consuming too much fluoride. To flush fluoride out of your water, you can have a reverse-osmosis system that is installed in your home.
7. Eat Plenty Of Vegetables & Fruits
According to an article posted on Live Strong, The University of Maryland recommends increasing consumption of antioxidants from tomatoes, bell peppers and corn may help to prevent kidney stones [8]. Eat at least 5 servings of vegetables and fruits daily if you are likely to kidney stones. Most vegetables and fruits may be useful for preventing kidney stones because they are packed with magnesium, potassium, fiber, citrate and antioxidants. Magnesium is very vital for the assimilation and absorption of calcium of the body.
8. How To Prevent Kidney Stones – Avoid Vitamin C Supplements
A study indicates that vitamin C supplements are related to a higher chance of getting kidney stones [9]. A 2013 study also pointed out men who used high doses of supplements of vitamin C doubled their chance of developing a kidney stone [10]. However, vitamin C from foods, such as oranges or lemons, is not related to an increased stone risk.
9. Drink Plenty Of Water
A study found that a high consumption of water was related to a lower chance of kidney stone formation [11]. Insufficient intake of water can result in kidney damage and put you at a higher chance of developing kidney stones. A healthy adult must try drinking at least ten glasses of water every day to maintain the kidneys healthy. Along with water, you can also eat water-rich vegetables and fruits or drink lemonade and orange juice to keep the body hydrated.
10. How To Prevent Kidney Stones – Limit Oxalate-Rich Foods
Basically, eating high amounts of oxalate-rich foods can increase your risk of forming kidney stones. This is because oxalates inhibit absorption of calcium in the body. As a result, it will form calcium-oxalate kidney stones. Thus, people having a higher risk of kidney stones development should eat these foods in moderation. Oxalate-rich foods include spinach, kale, rhubarb, Swiss chard, beets, okra, chocolate, celery, strawberries and soy milk. You should limit or avoid these foods to prevent kidney stones.
11. Consume Calcium-Rich Foods
According to a study published in 1997 in the Annals of Internal Medicine, high consumption of dietary calcium aids in reducing the chance of symptomatic kidney stones, whereas consumption of calcium supplements can increase this risk. According to another research, a diet rich in calcium has been related to a decreased risk of kidney stones formation [12]. Basically, a low intake of calcium in your diet can increase the oxalate levels in our body, causing kidney stones. So, you need to add calcium-rich foods such as dairy products, kefir and calcium-fortified non-dairy milk to your diet. In addition, you should enjoy sunlight in the early morning for 15 minutes every day to help the body produce vitamin D needed for absorbing calcium properly. Remember to avoid taking calcium supplements.
12. Increase Intake Of Citric Acid
Citric acid [13] is generally an organic acid and is found in a lot of vegetables and fruits, particularly citrus fruits. It can help to inhibit calcium oxalate kidney stones in 2 ways. Firstly, it reduces the chance of new stone formation by binding with calcium in the urine. Secondly, it prevents stones from getting larger by binding with existing calcium oxalate crystals. In fact, you should include citric fruits such as oranges, grapefruit, lemons or limes in your diet. You can also try to add some lemon or lime juice to your water.
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In fact, all the above tips may help to decrease the risk of kidney stones. If you experience a condition increasing your chance of kidney stones, including persistent urinary tract infection, inflammatory bowel disease, or obesity, consult your doctor immediately about ways to reduce your kidney stone risk. For such articles, you can visit our main Prevention page. Please share with us if you know more other tips on how to prevent kidney stones.
