Kidney stones can be a painful and recurring health issue for many. These hard deposits form in your kidneys when certain minerals and salts in your urine crystallize. Understanding how to prevent their formation is key to maintaining urinary tract health and avoiding discomfort. Experts at NYU Langone emphasize that lifestyle adjustments, particularly dietary changes, play a crucial role in kidney stone prevention. Here’s what you need to know to reduce your risk.
Stay Hydrated: The Cornerstone of Kidney Stone Prevention
Dehydration is a primary risk factor for kidney stones. When you don’t drink enough fluids, your urine becomes more concentrated, making it easier for minerals to clump together and form stones. NYU Langone doctors recommend significantly increasing your daily fluid intake. Aim for more than 10 to 12 glasses of fluid per day. This doesn’t just mean water; other beverages can contribute to your daily fluid goal. Staying well-hydrated helps to dilute your urine, preventing stone-forming substances from concentrating and solidifying.
Limit Animal Protein Intake for Kidney Health
The typical American diet often includes excessive amounts of animal protein, which can contribute to kidney stone development. High animal protein intake can increase uric acid and calcium levels in urine, both of which can promote stone formation. To mitigate this risk, NYU Langone doctors advise limiting animal protein consumption to six to eight ounces per day. This portion size, roughly equivalent to two decks of cards, includes beef, pork, poultry, and fish. Incorporating more fruits and vegetables into your diet can further support kidney stone prevention, offering a balanced approach to nutrition.
Reduce Sodium Intake to Minimize Stone Risk
Excessive sodium consumption leads to increased calcium in your urine. This is because when your body tries to get rid of extra sodium, it also excretes more calcium. High levels of calcium in urine are a major component of many kidney stones. To lower sodium intake, it’s crucial to reduce or avoid fast food, salty snacks, and processed, packaged, and canned foods, which are often high in sodium. Strive to consume less than 2,000 milligrams of sodium daily to help manage urine calcium levels and reduce the risk of kidney stones.
Get Dietary Calcium from Food, Not Supplements
Calcium is essential for bone health, but calcium supplements can paradoxically increase the risk of kidney stones in some individuals. Unless medically necessary for conditions like osteopenia or osteoporosis, NYU Langone doctors recommend obtaining calcium from dietary sources rather than supplements. Consuming two to three servings of dairy products or other calcium-rich foods daily is a healthier approach. Excellent food sources include milk, yogurt, and calcium-fortified plant-based alternatives. Dietary calcium is processed differently by the body compared to supplements and is less likely to contribute to stone formation.
Moderate Your Intake of High-Oxalate Foods
Calcium oxalate stones are the most common type of kidney stones. Oxalate is a naturally occurring substance found in many foods. For individuals prone to calcium oxalate stones, limiting high-oxalate foods is advisable. These foods include beets, black pepper, black tea, chocolate, nuts, potatoes, rhubarb, soy products, and spinach. If you have been diagnosed with calcium oxalate kidney stones, consult with your doctor or a nutritionist at NYU Langone for a more comprehensive list of high-oxalate foods and personalized dietary guidance.
Preventing kidney stones involves adopting a holistic approach that prioritizes hydration and balanced nutrition. By following these expert recommendations from NYU Langone, you can take proactive steps towards better kidney health and reduce your chances of developing these painful conditions.
