Kidney stones can be incredibly painful, and they’re becoming more common in the U.S. According to the National Kidney Foundation, 1 in 10 people will get a kidney stone at some point. But there are steps you can take to lower your risk.
What are kidney stones?
Kidney stones are hard crystals that form in the kidneys when certain minerals become concentrated. Small stones may pass through the urinary tract on their own. Larger stones can become lodged in a ureter (tube that carries urine), block the flow of urine, and cause significant pain.
Common symptoms include:
- Pain in your abdomen, side, or lower back
- Nausea and vomiting
- Fever
- Pain or burning when urinating
- Needing to urinate more often than usual
- Blood in your urine
"Along with often causing pain, kidney stones can lead to severe complications including kidney failure if left untreated. Thus, prompt treatment is recommended if you are experiencing the symptoms," says Ryan Tomlin, PA, Carilion Clinic Internal Medicine.
Kidney stones can develop for several reasons, including genetics, dehydration, diet, and certain medical conditions. Most are calcium-oxalate or uric acid stones.
Ways to help prevent kidney stones
Drink plenty of water
Staying hydrated is one of the best ways to help prevent kidney stones. When you don't drink enough fluids, your urine becomes more concentrated. This makes it easier for minerals to form crystals.
If you’re prone to kidney stones, you should be drinking enough fluids to produce at least 2.5 liters of urine each day. Urine should be clear to pale yellow.
Get enough calcium
Calcium-oxalate stones are the most common type. Oxalate is found in fruits, vegetables, nuts, seeds, grains, legumes, chocolate, and tea.
Instead of avoiding these foods altogether, make sure you’re getting enough calcium. This helps your body get rid of oxalate before it reaches your kidneys.
Cut back on salt
Eating too much sodium can raise your risk of kidney stones. The recommended limit for most adults is 2,300 milligrams of sodium per day. But sodium can add up quickly, especially if you eat a lot of packaged foods, restaurant meals, processed meats, or salty snacks.
Add more citrate
Citrate helps prevent kidney stones from forming. It's found naturally in tart citrus fruits. Adding fresh lemon or lime juice to your water is an easy way to get more citrate.
Tip: Before you reach for some lemonade, check the label or make your own so you can control the amount of sugar. Too much sugar can increase your risk of stones.
Watch your animal protein intake
Eating large amounts of animal protein, including red meat, poultry, fish, and shellfish, can increase your risk of stones.
You don't have to give up meat entirely. Instead, try to eat moderate portions and include more plant-based protein sources, like beans and lentils.
What if you've already had kidney stones?
Having one stone increases your risk of developing another, so prevention is especially important if you've had them before.
“The best approach depends on the type of stone you had and what caused it,” Ryan explains. Your doctor may recommend blood and urine tests, a stone analysis, or a 24-hour urine collection to look for factors that increase your risk.
Depending on the results, treatment may include dietary changes, medication, or both.
If you think you have a kidney stone, call your primary care doctor. Early action can prevent complications and make treatment more effective.
