From The Nijasun News Desk
Kidney stones are becoming increasingly common, affecting nearly one in 10 people during their lifetime, but health experts say simple dietary and lifestyle changes can significantly reduce the risk.
According to nutrition experts, kidney stones form when minerals and other substances in urine become highly concentrated and crystallize. The most common type, calcium oxalate stones, develops when calcium combines with oxalate in the kidneys instead of being flushed out of the body.
Experts identified several dietary habits that increase the risk of developing kidney stones, including excessive salt intake, high consumption of animal protein, low calcium intake, and diets rich in added sugars, especially sugary soft drinks.
To help prevent kidney stones, dietitians recommend eating more citrus fruits such as lemons, oranges and limes because they are rich in citrate, a natural compound that helps prevent stone formation.
Calcium-rich foods, including dairy products, fortified plant-based milk, kale and bok choy, are also encouraged. Adequate calcium intake helps bind oxalate in the digestive tract, reducing the amount that reaches the kidneys.
Water-rich fruits and vegetables such as watermelon, cucumbers and citrus fruits are equally beneficial because they increase urine volume, helping to dilute stone-forming minerals.
Experts also advise replacing some red meat with plant-based proteins like beans, lentils, tofu and tempeh, which produce less uric acid and may lower the risk of certain kidney stones.
Whole grains, including oats and brown rice, are another recommended addition to the diet because they provide magnesium, a mineral that helps reduce oxalate absorption.
Beyond food choices, maintaining proper hydration remains the most important preventive measure. Health professionals recommend drinking enough fluids throughout the day to keep urine pale yellow rather than waiting until thirst develops.
Regular physical activity, reducing sugary beverages, limiting sodium intake, and managing conditions such as high blood pressure and diabetes can also lower the likelihood of developing kidney stones.
Health experts stress that making small but consistent improvements in diet and lifestyle can provide long-term protection for kidney health and reduce the risk of painful kidney stones.
Tags: Kidney Stones, Kidney Health, Nutrition, Healthy Diet, Hydration
