How to Prevent Kidney Stones: Simple Lifestyle Changes for Better Kidney Health

Kidney stones may not always present symptoms, when they do, they can be severe.

By DTD- On Mar 8, 2025

ISLAMABAD: Kidney stones, which can vary in size from tiny grains to as large as a golf ball, are painful formations that develop when minerals and salts, such as calcium, oxalate, and uric acid, accumulate in the kidneys. While kidney stones can cause excruciating pain, the good news is that they can often be prevented through simple lifestyle changes.

The kidneys play a vital role in filtering waste from the blood and removing it through urine. However, an imbalanced diet can harm kidney function and lead to the formation of kidney stones. When minerals like calcium, oxalate, and uric acid rise in the urine, they crystallize and harden into stones. If left untreated, these stones can lead to intense pain and other health complications.

Symptoms of Kidney Stones

While kidney stones may not always present symptoms, when they do, they can be severe. Common signs include:

Intense pain in the lower back, abdomen, or during urination
Blood in the urine (pink or reddish-colored)
Nausea and vomiting
Loss of appetite and a general feeling of heaviness in the body

Preventing Kidney Stones

Prevention is possible with some lifestyle modifications. Here are a few effective steps to help reduce the risk of kidney stones:

Stay Hydrated: Drinking at least 2 to 3 liters of water daily helps flush out toxins and prevents the buildup of harmful minerals.
Reduce Salt Intake: High salt consumption increases calcium levels in the urine, which can contribute to stone formation.
Avoid Smoking and Alcohol: Smoking and excessive alcohol consumption can damage kidney function and increase the risk of kidney stones.
Limit High-Oxalate Foods: Foods like spinach, nuts, and chocolate, which are rich in calcium and oxalates, should be eaten in moderation to reduce the risk of stone formation.

Maintaining a balanced diet, ensuring proper hydration, and undergoing regular health checkups can go a long way in safeguarding kidney health and preventing the painful occurrence of kidney stones.