If
you have kidney stones, you will most likely develop kidney stones again within
5 to 10 years. Fortunately, taking certain dietary measures may help reduce
this risk.
Kidney stones are a
common health problem.
Passing these stones
can be very painful, and unfortunately, people who have had kidney stones are
more likely to develop them again.
However, there are a
few things you can do to reduce this risk.
This article explains
what kidney stones are and outlines 8 dietary approaches to fighting kidney
stones.
What are kidney stones?
Also known as kidney
stones or kidney stones, kidney stones are made up of hard solid waste products
that accumulate in the kidneys and form crystals.
There are four main
types, but about 80% of stones are calcium oxalate stones. Less common forms
include guano stones, uric acid, and cysteine.
While smaller stones
are usually not a problem, larger stones may cause obstruction of the secretory
urinary system when they leave your body.
This can lead to
severe pain, vomiting, and bleeding.
Kidney stones are a
common health problem. In fact, about 12% of men and 5% of women in the United States will develop kidney stones in their lifetime.
What's more, if you
get a kidney stone once, studies have shown that you are as likely to form
another stone within 5 to 10 years.
Here are 8 natural
ways you can reduce the risk of forming another kidney stone.
Summary: kidney stones are hard blocks formed by the waste products
crystallized in the kidneys. They are a common health problem and passing
through large stones can be very painful.
1. Stay hydrated
When it comes to the
prevention of kidney stones, drinking plenty of fluids is generally
recommended.
The liquid dilutes and
increases the volume of the substances in the urine that form stones, making
them less likely to crystallize.
However, not all
fluids can perform this role equally. For example, heavy drinking of water is
associated with a lower risk of kidney stone formation.
Beverages like coffee,
tea, beer, wine, and orange juice are also associated with lower risk.
On the other hand,
ingesting large amounts of soda may lead to the formation of kidney stones.
This is true for both sugar-sweetened and artificially sweetened sodas.
Sugary soft drinks
contain fructose, which increases the excretion of calcium, oxalate,
and uric acid. These are important factors in the risk of kidney stones.
Some studies have also
linked the intake of high-sugar and artificial sweet cola to an increased risk of
kidney stones because they contain phosphoric acid.
Summary: staying hydrated is important for preventing kidney stones.
However, while some beverages may reduce the risk, others may increase the
risk.
2. Increase the intake of citric acid
Citric acid is an
organic acid found in many fruits and vegetables, especially citrus fruits.
Lemons and limes are particularly rich in this plant compound.
Citric acid can help
prevent calcium oxalate kidney stones in two ways:
- Prevents
stone formation: it can bind to calcium in the urine, reducing the risk of
new stone formation
- .
- Prevents
stones from enlarging: it binds to existing calcium oxalate crystals to
prevent them from becoming larger. It helps you pass through these
crystals before they turn into larger stones.
An easy way to consume
more citric acid is to eat more citrus fruits, such as grapefruit, oranges,
lemons, or limes.
You can also add some lime or lemon juice to the water.
Summary: citric acid is a plant compound that may help prevent the
formation of kidney stones. Citrus fruits are a good dietary source.
3. Limit foods high in oxalate
Oxalate (oxalic acid)
is an antinutrient found in many plant foods, including leafy greens, fruits,
vegetables, and cocoa.
In addition, your body
produces a lot of it.
High oxalate intake
may increase oxalic acid excretion in urine, which is problematic for people
who tend to form calcium oxalate crystals.
Oxalate can bind
calcium and other minerals to form crystals that can lead to stone formation.
However, foods high in
oxalic acid also tend to be very healthy, so a strict low-oxalic acid diet for
all stone-forming people is no longer recommended.
The low-oxalate diet
is only suitable for people with hyperoxaluria, a disease characterized by a
high content of oxalate in the urine.
Before changing your
diet, consult your healthcare provider or dietitian to see if you can benefit
from limiting your intake of foods rich in oxalates.
Summary: foods high in oxalate can be a problem for some people. However,
seek the advice of a health professional before restricting these foods, as not
all stone-forming people need to do so.
4. Do not take high doses of vitamin c
Studies have shown that vitamin C (ascorbic acid) supplementation increases the risk of kidney stones.
Supplementing with
vitamin C in large amounts may increase the excretion of oxalate in the urine,
as some vitamin C can be converted into oxalate in the body
A Swedish study of
middle-aged and older men estimated that people who supplemented with vitamin C
were twice as likely to develop kidney stones as those who did not supplement
with vitamin C.
Note, however, that
vitamin C from food sources such as lemons is not associated with an increased
risk of stones.
Summary: there is evidence that taking high doses of vitamin C
supplements may increase the risk of calcium oxalate kidney stones in men.
5. Take in enough calcium
A common misconception
is that you need to reduce your calcium intake to reduce the risk of forming
calcium-containing stones.
However, this is not
the case. In fact, a high-calcium diet is associated with a reduced risk of
forming kidney stones.
One study had men who
had previously developed calcium-containing kidney stones consume a diet
containing 1,200 mg of calcium per day. The diet is also low in animal protein
and salt.
These men had an
approximately 50% lower risk of developing another kidney stone over 5 years
compared to a control group that followed a 400 mg-daily low-calcium diet.
Dietary calcium tends
to bind to dietary oxalate, thereby preventing it from being absorbed. Then the
kidneys do not have to pass through the urinary system.
Dairy products such as
milk, cheese, and yogurt are good dietary sources of calcium.
For most adults, the
recommended daily allowance (RDA) for calcium is 1,000 mg per day. However, for
women over the age of 50 and for everyone over the age of 70, the RDA is 1,200
mg per day.
Summary: getting enough calcium may help prevent kidney stones from
forming in some people. Calcium may bind to oxalate and prevent it from being
absorbed.
6. Less salt
A high-salt diet has
been associated with an increased risk of kidney stones in some people.
A large intake of
sodium (a component of table salt) may increase calcium excreted through the
urine, one of the main risk factors for kidney stones.
That said, some
studies of young people have failed to find an association.
Most dietary
guidelines recommend that people limit their sodium intake to 2,300 mg per day.
However, most people consume far more than this amount.
One of the best ways
to reduce sodium intake is to reduce packaged processed foods.
Summary: if you are prone to kidney stones, limiting sodium intake may
help. Sodium may increase the amount of calcium you excrete from your urine.
7. Increase your magnesium intake
Magnesium is an
important mineral that many people consume in inadequate amounts.
It involves hundreds
of metabolic reactions in your body, including energy production and muscle
movement.
There is also some
evidence that magnesium may help prevent the formation of calcium oxalate
kidney stones.
Exactly how this works
is not entirely clear, but some believe that magnesium may reduce intestinal
absorption of oxalate.
However, not all
studies agree on this question.
The reference daily
value (rdi) for magnesium is 420 mg per day. If you want to increase your
dietary intake of magnesium, avocados, legumes, and tofu are all good dietary
sources.
For maximum benefit,
consume magnesium with foods rich in oxalates. If this is not an option, try
consuming this mineral within 12 hours of eating an oxalate-rich food.
Summary: some studies suggest that increasing magnesium intake may
help reduce oxalate absorption and reduce the risk of kidney stones.
8. Eat less animal protein
Diets rich in animal
protein sources, such as meat, fish, and dairy products, are associated with a
higher risk of kidney stones.
A large intake of
animal protein may increase the excretion of calcium and reduce levels of
citrate.
In addition, animal
protein sources are rich in purines. These compounds are broken down into uric
acid, which may increase the risk of forming uric acid stones.
All foods contain
different amounts of purines.
The purine content of
the kidneys, liver, and other internal organs is very high. Plant foods, on the
other hand, are low in these substances.
Summary: A high intake of animal protein may increase the risk of
kidney stones.
Conclusion:
If you have kidney
stones, you will most likely develop kidney stones again within 5 to 10 years.
Fortunately, taking certain dietary measures may help reduce this risk.
For example, you can
try increasing your fluid intake, eating foods rich in certain nutrients,
eating less animal protein, and avoiding sodium.
Just take a few simple
steps to prevent painful kidney stones.