Kidney stones are a typical well being downside that may be painful and disruptive. They kind when minerals and salts construct up within the kidneys and crystallize. Sure elements can improve your danger of growing kidney stones, together with dehydration, food plan, household historical past, and underlying medical situations.
Thankfully, there are steps you possibly can take to assist stop kidney stones from forming. Listed here are some suggestions:
By following the following pointers, you possibly can assist cut back your danger of growing kidney stones and maintain your kidneys wholesome.
How one can Stop Kidney Stones
Listed here are 8 necessary factors to assist stop kidney stones:
- Drink loads of fluids
- Eat a nutritious diet
- Cut back salt consumption
- Restrict animal protein
- Keep away from sugary drinks
- Get common train
- Preserve a wholesome weight
- Speak to your physician
By following the following pointers, you possibly can assist cut back your danger of growing kidney stones and maintain your kidneys wholesome.
Drink loads of fluids
Some of the necessary issues you are able to do to forestall kidney stones is to drink loads of fluids. Fluids assist to dilute the urine and forestall the minerals and salts from crystallizing. Intention to drink no less than eight glasses of water per day. It’s possible you’ll must drink extra in case you stay in a scorching local weather, train vigorously, or have a historical past of kidney stones.
All fluids depend in direction of your day by day consumption, however water is the only option. Keep away from sugary drinks like soda and juice, as these can really improve your danger of kidney stones. Alcohol can even dehydrate you, so it is best to restrict your consumption.
If you happen to’re unsure how a lot fluid you are ingesting, maintain observe of what number of glasses you drink every day. It’s also possible to test the colour of your urine. If it is darkish yellow, you are not ingesting sufficient fluids. Intention for gentle yellow or clear urine.
Listed here are some suggestions for ingesting extra fluids:
- Carry a water bottle with you all through the day.
- Drink a glass of water earlier than, throughout, and after train.
- Add taste to your water by including slices of fruit or cucumber.
- Select water over sugary drinks like soda and juice.
- Restrict alcohol consumption.
By following the following pointers, you possibly can assist improve your fluid consumption and cut back your danger of growing kidney stones.
Eat a nutritious diet
Consuming a nutritious diet may help to forestall kidney stones by decreasing the quantity of minerals and salts in your urine. Listed here are some suggestions for consuming a nutritious diet:
- Eat loads of vegatables and fruits. Fruit and veggies are low in sodium and excessive in potassium, which may help to forestall kidney stones. Intention to eat no less than 5 servings of vegatables and fruits every day.
- Select lean protein sources. Lean protein sources, resembling fish, hen, and beans, are decrease in phosphorus than crimson meat. Phosphorus can bind to calcium and kind kidney stones.
- Restrict salt consumption. An excessive amount of salt can improve the quantity of calcium in your urine, which may result in kidney stones. Intention to eat not more than 2,300 milligrams of sodium per day.
- Keep away from processed meals. Processed meals are sometimes excessive in sodium, phosphorus, and sugar. These vitamins can all contribute to kidney stone formation.
By following the following pointers, you possibly can assist to eat a nutritious diet that may assist to forestall kidney stones.
Cut back salt consumption
Decreasing salt consumption is a crucial step in stopping kidney stones. An excessive amount of salt can improve the quantity of calcium in your urine, which may result in kidney stones. Intention to eat not more than 2,300 milligrams of sodium per day.
- Learn meals labels fastidiously. Many processed meals are excessive in sodium. Examine the meals label before you purchase a product to see how a lot sodium it accommodates.
- Select contemporary meals over processed meals. Recent meals are sometimes decrease in sodium than processed meals. While you prepare dinner at dwelling, you possibly can management the quantity of salt you add to your meals.
- Use herbs and spices to taste your meals. Herbs and spices can add taste to your meals with out including sodium. Experiment with totally different herbs and spices to search out ones that you just like.
- Restrict your consumption of salty snacks. Salty snacks, resembling chips, pretzels, and popcorn, are excessive in sodium. Select more healthy snacks, resembling fruits, greens, and nuts.
By following the following pointers, you possibly can assist to scale back your salt consumption and decrease your danger of growing kidney stones.
Restrict animal protein
Animal protein is excessive in phosphorus. Phosphorus can bind to calcium and kind kidney stones. Restrict your consumption of animal protein to not more than 170 grams per day. Good sources of protein embody beans, lentils, nuts, and seeds.
- Select plant-based protein sources over animal protein sources. Plant-based protein sources, resembling beans, lentils, nuts, and seeds, are decrease in phosphorus than animal protein sources.
- Restrict your consumption of crimson meat. Crimson meat is especially excessive in phosphorus. Intention to eat crimson meat not more than a couple of times every week.
- Select lean protein sources. Lean protein sources, resembling fish, hen, and tofu, are decrease in phosphorus than fatty protein sources.
- Eat a wide range of protein sources. Consuming a wide range of protein sources may help to make sure that you’re getting all the important amino acids that your physique wants.
By following the following pointers, you possibly can assist to restrict your consumption of animal protein and decrease your danger of growing kidney stones.
Keep away from sugary drinks
Sugary drinks, resembling soda, juice, and sports activities drinks, are excessive in fructose. Fructose is a sort of sugar that may improve the quantity of uric acid in your urine. Uric acid can kind kidney stones.
- Select water over sugary drinks. Water is the only option for staying hydrated and stopping kidney stones. Intention to drink no less than eight glasses of water per day.
- Restrict your consumption of juice. Juice is excessive in fructose, so it is best to restrict your consumption to at least one glass per day. Select unsweetened juice each time doable.
- Keep away from soda and different sugary drinks. Soda and different sugary drinks are excessive in fructose and different unhealthy elements. Keep away from these drinks altogether.
- Select wholesome alternate options to sugary drinks. If you happen to’re in search of one thing apart from water to drink, strive natural tea, glowing water, or unsweetened almond milk.
By following the following pointers, you possibly can assist to keep away from sugary drinks and decrease your danger of growing kidney stones.
Get common train
Getting common train may help to forestall kidney stones by decreasing the quantity of calcium in your urine. While you train, your physique produces a hormone known as calcitonin. Calcitonin helps to maneuver calcium out of your urine again into your bones.
Intention for no less than half-hour of moderate-intensity train most days of the week. Reasonable-intensity train contains actions resembling brisk strolling, swimming, and biking. If you happen to’re new to train, begin slowly and regularly improve the period of time you spend exercising.
Along with decreasing your danger of kidney stones, common train can even provide help to keep a wholesome weight, decrease your blood stress, and enhance your total well being.
Listed here are some suggestions for getting common train:
- Discover an exercise that you just take pleasure in and that matches into your way of life.
- Begin slowly and regularly improve the period of time you spend exercising.
- Train with a good friend or member of the family for help and motivation.
- Make train a precedence and schedule it into your day.
- Do not quit! Common train is among the greatest issues you are able to do on your total well being.
By following the following pointers, you possibly can assist to get common train and decrease your danger of growing kidney stones.
Preserve a wholesome weight
Sustaining a wholesome weight may help to forestall kidney stones. People who find themselves obese or overweight usually tend to develop kidney stones than people who find themselves at a wholesome weight.
- Eat a nutritious diet. Consuming a nutritious diet is important for sustaining a wholesome weight. Select meals which can be low in energy, fats, and sugar. Give attention to consuming fruits, greens, and entire grains.
- Get common train. Common train can also be important for sustaining a wholesome weight. Intention for no less than half-hour of moderate-intensity train most days of the week.
- Restrict your consumption of sugary drinks. Sugary drinks are excessive in energy and may contribute to weight acquire. Restrict your consumption of sugary drinks, resembling soda, juice, and sports activities drinks.
- Make wholesome way of life selections. Making wholesome way of life selections, resembling getting sufficient sleep and managing stress, can even provide help to to take care of a wholesome weight.
By following the following pointers, you possibly can assist to take care of a wholesome weight and decrease your danger of growing kidney stones.
Speak to your physician
If in case you have a historical past of kidney stones, or in case you are in danger for growing kidney stones, discuss to your physician. Your physician can suggest particular steps you possibly can take to forestall kidney stones, resembling:
- Taking treatment. If in case you have a historical past of kidney stones, your physician might prescribe treatment to assist stop them from forming. This treatment might embody thiazide diuretics, which assist to scale back the quantity of calcium in your urine, or potassium citrate, which helps to make your urine much less acidic.
- Altering your food plan. Your physician might suggest modifications to your food plan to assist stop kidney stones. These modifications might embody decreasing your consumption of animal protein, salt, and sugary drinks.
- Getting common train. Common train may help to forestall kidney stones by decreasing the quantity of calcium in your urine. Intention for no less than half-hour of moderate-intensity train most days of the week.
- Sustaining a wholesome weight. People who find themselves obese or overweight usually tend to develop kidney stones. If you’re obese or overweight, discuss to your physician about methods to shed extra pounds.
By following your physician’s suggestions, you possibly can assist to forestall kidney stones and maintain your kidneys wholesome.
FAQ
Listed here are some regularly requested questions on methods to stop kidney stones:
Query 1: What’s an important factor I can do to forestall kidney stones?
Reply: Drink loads of fluids. Fluids assist to dilute the urine and forestall the minerals and salts from crystallizing. Intention to drink no less than eight glasses of water per day.
Query 2: What meals ought to I keep away from if I need to stop kidney stones?
Reply: Keep away from meals which can be excessive in salt, animal protein, and sugar. These meals can improve the quantity of minerals and salts in your urine, which may result in kidney stones.
Query 3: How a lot train do I must get to forestall kidney stones?
Reply: Intention for no less than half-hour of moderate-intensity train most days of the week. Train helps to scale back the quantity of calcium in your urine, which may help to forestall kidney stones.
Query 4: What’s one of the simplest ways to take care of a wholesome weight to forestall kidney stones?
Reply: Eat a nutritious diet and get common train. Sustaining a wholesome weight may help to scale back your danger of growing kidney stones.
Query 5: What are some indicators and signs of kidney stones?
Reply: Indicators and signs of kidney stones can embody extreme ache within the aspect, again, or stomach; nausea and vomiting; fever and chills; and cloudy or bloody urine.
Query 6: What ought to I do if I feel I’ve a kidney stone?
Reply: If you happen to assume you could have a kidney stone, see your physician instantly. Early prognosis and remedy may help to forestall problems.
Query 7: How can I stop kidney stones from coming again?
Reply: Observe your physician’s suggestions for stopping kidney stones. This will likely embody taking treatment, altering your food plan, getting common train, and sustaining a wholesome weight.
Closing Paragraph for FAQ:
By following the following pointers, you possibly can assist to forestall kidney stones and maintain your kidneys wholesome.
Along with the guidelines above, listed here are some extra suggestions for stopping kidney stones:
Ideas
Listed here are some extra suggestions for stopping kidney stones:
Tip 1: Keep away from taking an excessive amount of vitamin C.
Vitamin C can improve the quantity of oxalate in your urine, which may result in kidney stones. Intention to eat not more than 2,000 milligrams of vitamin C per day.
Tip 2: Restrict your consumption of oxalate-rich meals.
Some meals are excessive in oxalate, which may improve your danger of growing kidney stones. These meals embody rhubarb, spinach, beets, chocolate, and nuts. You need not keep away from these meals fully, but it surely’s necessary to restrict your consumption.
Tip 3: Keep away from dehydration.
Dehydration can improve the danger of kidney stones. Intention to drink no less than eight glasses of water per day. It’s possible you’ll must drink extra in case you stay in a scorching local weather, train vigorously, or have a historical past of kidney stones.
Tip 4: Get common medical checkups.
If in case you have a historical past of kidney stones, it is necessary to get common medical checkups. This may assist your physician to observe your situation and just remember to are taking the mandatory steps to forestall future kidney stones.
Closing Paragraph for Ideas:
By following the following pointers, you possibly can assist to scale back your danger of growing kidney stones and maintain your kidneys wholesome.
By following the guidelines and recommendation on this article, you possibly can assist to forestall kidney stones and maintain your kidneys wholesome.
Conclusion
Kidney stones are a typical well being downside, however they are often prevented. By following the guidelines on this article, you possibly can assist to scale back your danger of growing kidney stones and maintain your kidneys wholesome.
Listed here are some key factors to recollect:
- Drink loads of fluids, particularly water.
- Eat a nutritious diet that’s low in salt, animal protein, and sugar.
- Get common train.
- Preserve a wholesome weight.
- Speak to your physician about methods to forestall kidney stones in case you have a historical past of kidney stones or are in danger for growing them.
Closing Message:
By making wholesome way of life selections, you possibly can assist to forestall kidney stones and maintain your kidneys wholesome. Speak to your physician in case you have any questions or issues about kidney stones.
