Did you know that one in ten people will have a kidney stone over the course
of a lifetime? Recent studies have shown that kidney stone rates are on the rise
across the country. Those in the know believe that some major misconceptions may
be the culprit.
The National Kidney Foundation has teamed up with Dr. Allan Jhagroo, a kidney
stone specialist at the University of Wisconsin School of Medicine and Public
Health, to help you stay stone-free by debunking some of the major kidney stone
myths and misconceptions.
Here are the top 6 kidney stone prevention tips:
Don't Underestimate Your Sweat. Saunas, hot yoga and heavy exercise may be
good for your health, but they also may lead to kidney stones. Why? Loss of
water through sweating - whether due to these activities or just the heat of
summer—leads to less urine production. The more you sweat, the less you urinate,
which allows for stone-causing minerals to settle and bond in the kidneys and
urinary tract.
Instead: Hydrate with H2O. One of the best measures you can take to avoid
kidney stones is to drink plenty of water, leading you to urinate a lot. So, be
sure to keep well hydrated, especially when engaging in exercise or activities
that cause a lot of sweating.
It's Not Just the Oxalate. Oxa-what? Oxalate is naturally found in many
foods, including fruits and vegetables, nuts and seeds, grains, legumes, and
even chocolate and tea. Some examples of foods that contain high levels of
oxalate include: peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes.
Moderating intake of these foods may be beneficial for people who form calcium
oxalate stones, the leading type of kidney stones. A common misconception is
that cutting the oxalate-rich foods in your diet alone will reduce the
likelihood of forming calcium oxalate kidney stones. While in theory this might
be true, this approach isn't smart from an overall health perspective. Most
kidney stones are formed when oxalate binds to calcium while urine is produced
by the kidneys.
Instead: Eat and drink calcium and oxalate-rich foods together during a meal.
In doing so, oxalate and calcium are more likely to bind to one another in the
stomach and intestines before the kidneys begin processing, making it less
likely that kidney stones will form.
Calcium is Not the Enemy. But it tends to get a bad rap! Most likely due to
its name and composition, many are under the impression that calcium is the main
culprit in calcium-oxalate stones. "I still see patients who wonder why they are
getting recurring stones despite cutting down on their calcium intake," said Dr.
Jhagroo. "I've even had patients say that their doctors told them to reduce
their calcium intake." A diet low in calcium actually increases one's risk of
developing kidney stones.
Instead: Don't reduce the calcium. Work to cut back on the sodium in your
diet and to pair calcium-rich foods with oxalate-rich foods.
It's Not One and Done. Passing a kidney stone is often described as one of
the most painful experiences a person can have, but unfortunately, it's not
always a one-time event. Studies have shown that having even one stone greatly
increases your chances of having another. "Most people will want to do anything
they can to ensure it doesn't happen again," said Dr. Jhagroo. "Unfortunately,
it doesn't seem to be the case that people make the changes they need to after
their first stone event." Research conducted by Dr. Jhagroo shows that those
with kidney stones do not always heed the advice of their nephrologists and
urinary specialists. 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.
Instead: Take action! Without the right medications and diet adjustments,
stones can come back, and recurring kidney stones also could be an indicator of
other problems, including kidney disease.
When Life Hands You Kidney Stones… don't fret. And as the saying goes, "make
lemonade." It's important to consider dietary remedies alongside prescription
medications. While it may seem easier to just take a pill to fix a medical
problem, consider what lifestyle changes will also make a big impact on your
health.
Instead: Next time you drive past a lemonade (or limeade) stand, consider
your kidneys. Chronic kidney stones are often treated with potassium citrate,
but studies have shown that limeade, lemonade and other fruits and juices high
in natural citrate offers the same stone-preventing benefits. Beware of the
sugar, though, because it can increase kidney stone risk. Instead, buy
sugar-free lemonade, or make your own by mixing lime or lemon juice with water
and using a sugar substitute if needed. "We believe that citrate in the urine
may prevent the calcium from binding with other constituents that lead to
stones," said Dr. Jhagroo. "Also, some evidence suggests that citrate may
prevent crystals that are already present from binding with each other, thus
preventing them from getting bigger."
Not All Stones are Created Equal. In addition to calcium oxalate stones,
another common type of kidney stones is uric acid stones. Red meat, organ meats,
and shellfish have high concentrations of a natural chemical compound known as
purines. "High purine intake leads to a higher production of uric acid and
produces a larger acid load for the kidneys to excrete," said Dr. Jhagroo.
Higher uric acid excretion leads to lower overall urine pH, which means the
urine is more acidic. The high acid concentration of the urine makes it easier
for uric acid stones to form.
Instead: To prevent uric acid stones, cut down on high-purine foods such as
red meat, organ meats, and shellfish, and follow a healthy diet that contains
mostly vegetables and fruits, whole grains, and low fat dairy products. Limit
sugar-sweetened foods and drinks, especially those that contain high fructose
corn syrup. Limit alcohol because it can increase uric acid levels in the blood
and avoid crash diets for the same reason..Eating less animal-based protein and
eating more fruits and vegetables will help decrease urine acidity and this will
help reduce the chance for stone formation.
See also in this A-Z guide:
Diet and Kidney Stones
Kidney Stones
Kidney Stone Treatment: Ureteroscopy
Kidney Stone Treatment: Shock Wave Lithotripsy
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