Millions of people suffer from kidney stones worldwide. They are tiny, hard deposits that develop in the kidneys. When they pass through the urinary tract, they can be extremely painful and uncomfortable. There are a variety of factors that can lead to kidney stones. There are several things you can do to help prevent them from developing in the first place. Here are eight suggestions for avoiding kidney stones suggested by a top nephrologist in Karachi.
Keep Hydrated
Staying hydrated is one of the most crucial things you can do to avoid kidney stones. By consuming enough water, you can reduce the risk of stone formation. Minerals and salts in your urine can crystallize and eventually form kidney stones by dilution. Aim to consume at least 8 to 10 glasses of water each day. If you are physically active or live in a warm climate, increase that number.
Eat Less Salt
Your risk of developing kidney stones can increase if you consume a lot of salt in your diet. This is because salt contains sodium. It can lead to an increase in the amount of calcium your body excretes in urine. Kidney stones may then be created when this extra calcium combines with other minerals. Try to reduce your salt consumption to avoid this by limiting your consumption of processed foods and making your food less salty. Instead, use fresh produce because it naturally contains less sodium.
Consume A Healthy Diet
Kidney stones can be avoided by eating a balanced diet that is high in fruits, vegetables, whole grains, and lean protein. This is due to the nutrients that are abundant in certain foods. These nutrients can support the health and proper operation of your kidneys. The fiber in them can aid in preventing constipation. Another risk factor for kidney stones also includes fiber.
Limit Your Intake Of Animal Protein
A lot of animal protein can increase your risk of kidney stones. Although it is a necessary nutrient. This is due to the purines found in animal proteins. These purines are converted by the body into uric acid. Urinary uric acid levels that are too high can result in the development of uric acid stones. Try to cut back on your consumption of red meat, poultry, and fish and add plant-based protein sources like beans, lentils, and tofu to prevent this from happening.
Sufficient Calcium
Contrary to common belief, having a diet high in calcium can help prevent kidney stones. This is because calcium combines with oxalate. It is a substance that can produce kidney stones. It helps stop the body from absorbing it. The chance of developing kidney stones can be increased by taking excessive quantities of calcium supplements. Thus, it’s crucial to obtain your calcium from food sources rather than supplements. Leafy greens, dairy products, and fortified foods are all excellent sources of calcium.
Limit Oxalate-Rich Foods
Excessively high oxalate intake can raise your risk of kidney stones. Even though calcium can help prevent them. Many foods contain oxalate, such as spinach, rhubarb, beets, nuts, and chocolate. Limiting your intake of these foods is a good suggestion if you are prone to kidney stones.
Keep A Healthy Weight
Your risk of developing kidney stones can increase if you are overweight or obese. This is because being overweight can alter how your body metabolizes and excretes certain minerals, like calcium and uric acid. It can result in kidney stone development. Aim to maintain a healthy weight by eating a balanced diet and engaging in regular exercise to prevent this from developing.
Quit Smoking
Along with several other medical conditions, smoking can increase your risk of developing kidney stones. This is because smoking can alter how your body absorbs minerals and fluids, which may help kidney stones form. Quitting smoking can help reduce your risk of kidney stones and improve your general health if you currently smoke. You have access to a variety of tools to stop smoking, such as counseling, support groups, and nicotine replacement treatment. The best course of action is to discuss it with your healthcare professional. Quitting smoking might reduce your risk of developing kidney stones as well as other major health issues like heart disease, lung cancer, and stroke.
Final Thoughts!
Although kidney stones can be a painful and debilitating ailment. There are numerous things you can do to help prevent them from developing. You may reduce your risk of developing kidney stones by staying hydrated, eating a good diet, limiting salt and animal protein, obtaining enough calcium, and maintaining a healthy weight. Additionally, refraining from smoking and consuming fewer oxalate-rich foods can both be beneficial. You can prevent kidney stones and maintain good health by following these recommendations and caring for your kidneys. Following these tips can help to improve your overall health and well-being.