1 in 10 people will have a kidney stone over the course of a lifetime. Health experts recommend staying hydrated and reducing the consumption of food that increases the risk of kidney stones.
Here are the 5 Easy Steps to Prevent Kidney Stones
When urine contains more fluid, it is less likely that minerals and salts will form stones. Darker urine is a sign of dehydration. Urine should usually appear pale yellow. Therefore, experts recommend that a person drinks between 6 and 8 glasses of water per day.
Reduce Salt Intake
Salt can increase water retention in the body and lead to dehydration. It also increases the amount of calcium in your urine. Experts suggest that adults should keep their daily salt intake below 2,300 mg. This is equal to 1 teaspoon of table salt. Some examples of high salt foods include chips, deli, or smoke meats in addition to most packaged or prepared meals.
Limit Foods with Calcium Oxalate
Kidney stones are made of many different compounds. These include uric acid, struvite, and cysteine. The most common type of kidney stone involves calcium oxalate. One study analyzed nearly 44,000 kidney stones. The study found that 67% were composed mainly of calcium oxalate. Doctors usually only recommend restricting oxalate intake to those at a high risk of kidney stones or those with high oxalate levels. Consuming calcium alongside oxalate-rich foods may reduce the risk of kidney stones because it permits the binding of the chemicals together before they reach the kidneys. Foods that contain high levels of oxalate include grapefruit, cranberry juice, potatoes, and soybeans.
Eat Less Animal Protein
You should also limit animal protein such as red meat, poultry, eggs, and seafood. Animal protein increases the level of uric acid and could lead to kidney stones. A high-protein diet also reduces levels of citrate. Citrate is a chemical in urine that helps prevent stones from forming.
You should try to limit or avoid:
Avoid Vitamin C Supplements
Vitamin C (ascorbic acid) supplementation may cause kidney stones, especially in men. According to one 2013 study, men who took high doses of vitamin C supplements doubled their risk of forming a kidney stone. Researchers don’t believe vitamin C from food carries the same risk.
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Those are your 5 ways to Prevent Kidney Stones. Any suggestions? Leave a comment down below.