Did you know that the hot summer months might raise your risk of kidney stones? It’s true! When you sweat more and get dehydrated, minerals that usually dissolve can start to build up, forming kidney stones. This is especially concerning if you’re prone to them.
If you’ve experienced kidney stones, you’re likely familiar with how painful and energy-draining they can be. I’ve been through it myself, so I know firsthand how unpleasant they are. You certainly don’t want to deal with them on vacation or when caring for family—or really, at any time. If you think you’re at risk, keep reading because I’ve got some tips on how to avoid them.
Kidney stones are like grains of sand or pebbles that form in the kidneys from minerals in urine. Their size can vary from a tiny grain of sand to as big as a green pea. Small stones typically pass through the urinary system without issue, exiting the body through the urethra. Problems arise when a larger stone causes a blockage.
Pain from kidney stones depends on the stone’s size and whether there’s an infection. Though kidney stones are less common in women than in men, about 10% of the population experiences them, and that number is growing, with estimates suggesting up to 14.8% of people might be affected at some point. Diet and exercise play significant roles in this.
Experts categorize kidney stones by their composition: calcium oxalate, uric acid, struvite, or cystine. The stone’s location gives it another name—stones in the ureters are called “ureteral stones,” while those in the bladder are known as bladder stones. When a stone gets stuck in the ureter, it can block urine flow and cause pain.
There are ways to improve kidney health and lower the chance of developing stones. Here’s how to recognize if you have them: common symptoms include severe or fluctuating pain. If you suspect kidney stones, consult your doctor for testing to confirm.
Men are generally more likely than women to get kidney stones. Here are some factors that might contribute:
– Not drinking enough water is a significant cause. Staying hydrated is crucial because lack of water increases the chances of kidney stones.
– Eating too much sugar, particularly fructose, raises the risk. High fructose corn syrup (HFCS) in soft drinks, especially cola, increases the likelihood of kidney stones. Even white sugar, half of which is fructose, can be problematic.
– Overeating, particularly over 2,200 calories per day, can increase the risk, as shown in studies of women.
– Lack of exercise can impede your body’s ability to flush out fluids, leading to a higher risk of stones. Obesity is additionally linked to kidney stones.
– Eating high oxalate foods like soy without moderation can contribute to stone formation. Phthalates like DEHP/DOP, often found in consumer products, may also raise the risk.
– Excessive fluoride intake is another concern. Studies show people in areas with fluoridated water have higher occurrences of kidney stones.
To help prevent kidney stones, drinking plenty of water is essential. Aim to produce 2 to 2.5 liters of urine daily, and opt for water with electrolytes, especially potassium, to maintain mineral balance.
Diabetes and a diet high in refined carbohydrates can lead to certain types of stones, while citrus juices like lemon juice might help breakdown stone-forming crystals—just be cautious with sugar-laden orange juice. Apple Cider Vinegar (ACV) and magnesium, particularly magnesium citrate, may also aid prevention by breaking down stones.
Getting enough dietary calcium—unlike supplements—can lower stone risk and should be paired with vitamin K. Herbal solutions like the Brazilian chanca piedra have shown promise in reducing stone size and number, according to studies.
Regular, light exercise is vital. Activities like walking, gardening, or light jogging significantly reduce the risk of kidney stones, as research indicates.
Always consult with your doctor for personalized medical advice, and feel free to share any natural remedies you’ve found helpful for kidney stones!
