Kidney stone disease is one of the most common urological disorders worldwide. Approximately 50% of individuals who have passed a stone will develop another one within 5 years. Therefore, preventing stone formation is just as important as treating existing stones.
At Urohealth Clinic, we explain how individuals prone to stone formation can reduce this risk through lifestyle changes.
1. Adequate Fluid Intake: The Simplest but Most Effective Measure
The most important cause of stone formation is an increase in the mineral concentration in urine. The most effective way to prevent this is to drink at least 2.5–3 litres of water per day.
- Water consumption dilutes urine and prevents the precipitation of stone-forming substances.
- Colour indicator: Light straw-coloured urine is a sign of adequate hydration.
- Water intake should be increased, especially in hot weather, after exercise, or when fluid loss through sweating increases.
Remember: Not only water but also unsweetened herbal teas contribute to fluid intake; however, cola, fizzy drinks, and excessive caffeine should be avoided.
2. Balanced Nutrition
Reduce Salt Intake
Excessive salt intake increases calcium excretion by the kidneys and facilitates stone formation. Daily salt intake should not exceed 5 grams (1 teaspoon). Processed foods, pickled and canned products should be avoided.
Limit Animal Protein
High-protein foods such as red meat, offal, and shellfish increase uric acid production. Weekly meat consumption should be limited, and plant-based proteins should be preferred.
Do Not Restrict Calcium
Although calcium was once thought to cause stones, dietary calcium can actually reduce the risk of stones. Low calcium intake increases oxalate absorption in the intestines and raises the risk of stones. Sources such as milk, yoghurt, and cheese should be consumed in a balanced manner.
3. Be Mindful of Oxalate-Containing Foods
Oxalate is a substance naturally found in many plant-based foods. When consumed in excess, it can combine with calcium to form calcium oxalate stones.
Some foods rich in oxalate include:
- Spinach, chard, beetroot
- Tea, coffee, cocoa
- Walnuts, almonds, hazelnuts
- Chocolate
These foods are not completely prohibited, but should be consumed in moderation and alongside foods containing calcium.
4. Urinate Regularly
Keeping urine in the bladder for long periods of time creates conditions conducive to stone formation.
- Do not hold urine throughout the day.
- Urinate every 3–4 hours.
- Do not delay urination when you feel the urge at night.
5. Weight Control and Exercise
Obesity, metabolic syndrome, and diabetes increase the risk of kidney stones. Regular exercise supports kidney function, balances blood pressure, and reduces the risk of stones by increasing urine flow. Walking for at least 30 minutes a day is a natural defence against stone formation.
6. Caution with Medication and Supplement Use
- Excessive vitamin C supplementation (>1000 mg per day) may increase oxalate formation.
- Unnecessary vitamin D use increases calcium excretion.
- Long-term diuretics or calcium-containing medications should not be used without medical supervision.
7. Regular Check-ups
Individuals who have had kidney stones are advised to undergo at least one urological check-up per year, even if they are completely stone-free. Urinalysis and ultrasound examinations enable the early detection of potential stones.
Conclusion
Kidney stone disease can be controlled not only with treatment but also with the right lifestyle measures. Regular fluid intake, healthy eating, and regular check-ups significantly reduce the risk of stones.
At Urohealth Clinic, we are here for you with our early diagnosis, prevention, and personalised follow-up programmes for stone diseases. Small steps for healthy kidneys make a big difference.
