We’ve made a lot of advances in our medical treatment of kidney stones. But ideally, you don’t ever want to have a kidney stone — or worse, have more than one. Here are some ways to lower your risk. Keep urine diluteDrink at least 2 litres of water per day. Small amounts of coffee, tea, lemon water, and alcohol may also be helpful. Get rid of the excessIf it doesn’t use stuff, our body has to excrete anything that we ingest. Overeating, overdrinking, and overmedicating can lead to more work for the kidneys. Big meals, yo-yo dieting, and binging put big demands on the kidneys and can promote stone formation. Avoid big meals before bed. (You’ll sleep better that way anyway.) Vary fruit, vegetable, and nut/seed intakeIf you rely on oxalate-rich foods year round, your kidneys might get overwhelmed. Eat a variety of foods, and eat with the seasons to give your kidneys a break. The food will be fresher, too. Bonus! Limit animal proteinIf you’re at risk, consider lowering your animal protein intake to no more than about 50 grams per day. Make up the rest from plant sources as much as possible. Limit sodium intakeLess than 100 mmol/day (2300 mg/day). This is easy if you don’t eat processed foods. Stay leanLess body fat turnover means fewer waste products for the kidney to deal with. Control calciumNo more than 800-1000 mg/day of calcium (food and supplements combined). With calcium, you don’t want to go too high or too low. Use vitamin supplements with cautionVitamins A and D can lead to increased calcium in the urine and stone formation. Only supplement with vitamin D if you require it (based on blood testing), watch out for fortified foods. Vitamin C supplements can be excreted in the urine as oxalate. Avoid using them unless you’re deficient. This includes fortified foods/drinks. If you have stones, find a specialistWatch out for internet scams. Avoid antacids with calcium baseThese can cause phosphate depletion and increase calcium in the urine.
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