Kidney Stone Prevention: Top 5 Tips

If you've never had a kidney stone, odds are you probably know someone who has. Almost 10% of adults in the U.S. will get one in their lifetime and they account for more than 1 million emergency room visits across the U.S. every year.

There are many reasons why people may get kidney stones including, genetics, climate, diet, medical conditions, and lifestyle. Some of this is beyond our control, but some of it is well within our control. So, what can we do to prevent kidney stones? Here are my top 5 tips that I discuss with patients every day.

1) Drink more fluids

Let's be honest, everyone knows this already, but what you might not know is just how much you need to drink. Medical studies tell us to aim for about 80 ounces (oz) per day. If you're like me it's hard to conceptualize just how much fluid that really is. To put it into context, your average Starbucks coffee cup contains 12-16 oz, a regular can of soda is 12 oz, and a standard plastic water bottle from the grocery store holds 16 oz. So with that perspective, do the math, drink more water and remember, it is the single most important thing you can do.

You may be thinking to yourself, "what about soda?" I'm sure a family member or neighbor has told you that soda caused your kidney stones. In reality, it's not so clear cut. Dietary studies have looked at the influence of various beverage types on kidney stone risk, but it's difficult to make firm conclusions from these studies due to confounding variables. Soda may not actually be causing your kidney stones, but I generally do recommend avoiding soda because the sugar and caffeine content may pose other health risks and are unfriendly to your bladder.

2) Watch your Sodium intake

Cardiologists and primary care physicians having been telling us for years to lower our sodium intake. Guess what, urologists are saying it too. Not only does excess sodium cause high blood pressure, it also can cause kidney stones. Our bodies require sodium to function normally; we can't live without it. However, excess sodium intake causes more calcium to be dumped into your urine. I advise my patients to follow the American Heart Association guidelines which recommend no more than 2,300 milligrams (mg) of sodium per day, and ideally less than 1,500 mg per day. In response you might say, "but I don't add salt to my food". The problem is, sodium sneaks into our diets in many ways, not just from the salt shaker. Prepackaged and processed foods often contain whopping amounts of sodium. So do restaurant foods, pizza, soups, breads, and deli meat.

3) Consider your protein choices.

The digestion process of animal protein affects your urine in multiple ways. The urine becomes more acidic, higher in uric acid, and lower in citrate - a recipe for kidney stones. And it's not just beef! Fish, chicken, and pork all cause a similar effect. I encourage kidney stone patients to find ways to alkalinize their diet by substituting some animal protein for plant based proteins and eating more fruits and vegetables. To this end I highly recommend consulting with a dietician, they're a great resource.

4) Get the right amount of Calcium

Most kidney stones are made of calcium-oxalate. So naturally one might conclude that this means you need to cut back on calcium, right? While it's true that too much dietary calcium is a risk factor for stones, too little calcium is also problematic. Studies have shown that people who get a 'normal' amount of calcium do better than those on a calcium restricted diet. Depending on age, gender and other medical conditions, most people generally need between 1,000 and 1,200 mg of Calcium per day.

5) Reduce Oxalate.

This one can be difficult, but patients ought to know the link between oxalate containing foods and kidney stones. The trouble is, oxalate is in many of the foods we all like to eat; spinach, nuts, tea, chocolate, potatoes - just to name a few. Practically speaking it is very difficult to avoid oxalate consistently. My advice to frequent stone formers is do your best to follow a low oxalate diet, but don't obsess about it.

*Medical Disclaimer: The information provided above and anywhere else on this website does not constitute medical advice. The information may not be appropriate for all patients, especially those with certain heart, lung, digestive, or kidney disorders. Reading this information or using this website does not, in any way, establish a patient-physician relationship between you and the author. Always consult with your personal physician or healthcare provider before making any decisions based on information you encounter on blogs, websites, or social media.