Kidney stones are hard objects like stones that are often made of calcium clots. Pain in kidney stones is usually characterized by pain when urinating or even bleeding urine. Kidney stones can cause dangerous health complications if not handled properly. But it's always better to prevent than cure. You can follow the following steps to prevent kidney stones from today.
How to prevent kidney stones?
1. Drink plenty of water
Drink at least 8 glasses of water per day. Expand your water intake if your physical activity is classified as dense and often sweats. Diligent drinking water can reduce the risk of kidney stone formation.
However, limit drinks that contain calories or sweeteners. Reduce alcohol, caffeine, tea, and soft drinks. Research shows that at least consuming 1 cup of soft drinks every day can increase the risk of kidney stone pain by 23 percent.
If you don't really like drinking water, you are encouraged to consume drinks that are rich in citrate such as squeezing oranges or lemons. The high citrate in drinks will naturally help prevent kidney stones from forming.
2. Reduce salt intake
Most consumption (sodium) of salt can trigger kidney stones because it increases the amount of calcium in the urine. The reasonable limit of salt intake in a day is equivalent to 1 teaspoon of salt (5 grams of salt). Apart from salt, sodium is also found in chili sauce and tomatoes, soy sauce, oyster sauce, canned foods and preservatives, and fast food. Read the nutritional value of food products that you will eat to find out how much sodium is contained.
3. Limit animal protein intake
Meat and other sources of animal protein (such as eggs, innards, seafood, and milk and milk products) contain purines, which will later be converted into uric acid in the urine. Uric acid is one of the ingredients that make up kidney stones. Therefore, most consumption of animal protein can cause the formation of kidney stones later on. You are advised not to consume more than 170 grams of meat per day to prevent kidney stones.
4. Limit consumption of oxalate
Eating foods that have high levels of oxalate can increase the amount of oxalate in the urine, so it binds to calcium to form kidney stones.
Some types of food you should pay attention to regarding oxalate levels, namely:
- Fruit bits
- Cashew nuts
- Soybean products
- Rice bran
- Kokoa, chocolate
- Foods high in vitamin C. Consumption of more than 1000 mg of vitamin C per day can increase oxalate levels.
Not that you can't eat the food above. It's just that, pay more attention to the portion and how often you eat it.
5. Maintain weight
Having excess weight is related to the development of kidney stone pain. This can lead to insulin resistance and an increase in the amount of calcium in the urine so there is a greater risk of developing kidney stones. Urine pH tends to be more acidic in people who have more weight so it also increases the risk of kidney stones.
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