"Stay Hydrated - Advice from a Kidney Specialist in South Mumbai"

• Stay Hydrated: One of the most crucial factors in preventing kidney stones is maintaining proper hydration. Drinking an adequate amount of water helps dilute the substances in the urine, reducing the risk of crystal formation. Aim to consume at least 8 glasses (64 ounces) of water daily, and increase intake during hot weather or vigorous physical activity.
• Monitor Calcium Intake: While calcium is an essential mineral for bone health, excessive intake can contribute to kidney stone formation. Ensure a balanced approach by getting an appropriate amount of dietary calcium from sources like dairy products, leafy greens, and fortified foods. Consider limiting high-dose calcium supplements unless advised by a healthcare professional.
• Moderate Oxalate Consumption: Oxalate is found in certain foods and can bind with calcium to form stones. Manage oxalate intake by moderating consumption of foods high in oxalates, such as beets, nuts, chocolate, tea, and certain fruits and vegetables. Cooking or steaming certain high-oxalate foods may reduce their oxalate content.
• Control Sodium Intake: High sodium levels in the diet can increase calcium excretion in the urine, contributing to stone formation. Limit sodium intake by avoiding processed foods, restaurant meals, and excessive use of salt in cooking. Choose fresh, whole foods and use herbs and spices for flavor.
• Moderate Animal Protein: Diets high in animal proteins, such as red meat, poultry, and fish, may increase the risk of kidney stones. Consider incorporating plant-based protein sources like legumes, tofu, and nuts. Limit intake of animal proteins and opt for lean cuts when consuming meat.
• Boost Citrus Intake: Citrus fruits like lemons and oranges contain citrate, which can help prevent stone formation. Consider adding lemon or lime to your water or incorporating citrus fruits into your meals. Citrate can bind with calcium, reducing its ability to form crystals.
• Limit Caffeine and Alcohol: Excessive caffeine and alcohol consumption can lead to dehydration, increasing the risk of kidney stones. Limit the intake of caffeinated beverages and alcohol, and balance them with water. Opt for herbal teas or water as hydrating alternatives.
• Maintain a Healthy Weight: Obesity is a risk factor for kidney stones. Adopting a balanced diet and engaging in regular physical activity can help maintain a healthy weight and reduce the risk of stone formation. Aim for a diet rich in fruits, vegetables, and whole grains.

Preventing kidney stones involves a combination of dietary choices and lifestyle modifications. By staying hydrated, monitoring calcium and oxalate intake, controlling sodium, moderating animal protein consumption, boosting citrus intake, and maintaining a healthy weight, individuals can significantly reduce their risk of developing kidney stones. Always consult with a healthcare professional or a registered dietitian to tailor dietary recommendations based on individual health needs and conditions. Adopting these dietary tips can contribute to kidney health and overall well-being.