Kidney stones are extremely common. One in ten people will have a kidney stone in their lifetime, and recent research is showing that kidney stones may be on the rise. Take preventive measures now to reduce your chances of developing painful kidney stones.* 

Five ways to prevent kidney stones

1.  Stay hydrated, especially when sweating it out.

Excess sweating leads to water loss, which, in turn, leads to less urine production. This cycle—which can occur in a sauna, hot yoga class, or heavy exercise session—may allow stone-causing material to bond in the kidneys and urinary tract. If you are exercising and it leads to heavy sweating, make sure you stay well hydrated. When your urine is pale yellow or clear, this is a sign you are hydrated.

2.  Don’t eliminate oxalates and foods with calcium entirely.

Oxalate is a natural chemical found in many foods, such as:

• Fruits
• Vegetables
• Nuts and seeds
• Grains
• Legumes
• Tea

High oxalate-containing foods include:

• Peanuts
• Rhubarb
• Spinach
• Beets
• Chocolate
• Sweet potatoes

It’s important for those at risk of calcium oxalate stones, the leading type of kidney stones, to eat these foods in moderation. Cutting oxalate-rich foods out entirely, however, is also not a healthy approach, because many of these foods offer health benefits. 

Patients also commonly think they need to eliminate calcium, but a diet low in calcium increases one’s risk of developing kidney stones. By pairing oxalate-rich foods with calcium, like yogurt or milk, kidney stones are less likely to form, as they get processed in the stomach and intestines before reaching the kidneys. 

3.  Consider lemon water.

Urine with a balanced pH prevents kidney stones, so it’s important to know what steps to take to neutralize overly acidic urine (pH under 5.0) through alkaline foods and beverages. Citrus juices, like lemon juice, contain citrate, or citric acid, which has an alkalizing effect. 

Lemon juice can taste quite sour, so to make this easier to drink, you can mix four ounces of lemon juice concentrate with water every day. Do not add sugar to it. 

Alkali citrate, a common treatment for chronic kidney stones, can also be taken and is available over-the-counter. Moreover, these can be taken with minerals (sodium, potassium, or magnesium) to further help prevent kidney stones from forming.

4.  Cut back on animal products.

In addition to calcium oxalate stones, another common type of kidney stones are uric acid stones. Purines, a chemical found in certain foods, can lead to a higher production of uric acid. This creates a higher acid load for the kidneys to excrete, which means your urine pH is more acidic—creating an environment that makes it easier for uric acid stones to form. 

To prevent uric acid stones, cut down on foods containing purines, like:

• Red meat
• Organ meats
• Shellfish

Opt for vegetables and fruits, whole grains, and low-fat dairy products instead to keep urine acidity at bay. You should also limit your alcohol intake because alcohol can also increase your uric acid levels.

5.  Take your medications, and follow your healthcare provider’s advice to prevent a recurrence.

Studies have shown that having one stone greatly increases your chances of developing another. Because they can be so painful to pass, most people will do anything they can to avoid developing another. Some, however, do not keep up the changes they need to make to prevent kidney stones on a long-term basis.

“About 15% of kidney stone patients didn’t take prescribed medications, and 41% did not follow the nutritional advice that would keep stones from recurring,” according to Dr. Allan Jhagroo, a kidney stone specialist at the University of Wisconsin School of Medicine and Public Health.

Heed the advice of nephrologists and urinary specialists to prevent recurring kidney stones. It’s important to note that in some cases, a recurrence could be an indicator of other problems, like chronic kidney disease.

*National Kidney Foundation. (2020, Sept. 25). 6 Easy Ways to Prevent Kidney Stones. https://www.kidney.org/atoz/content/kidneystones_prevent