Kidney stones are a common yet painful condition that can affect people of all ages. These hard, pebble-like deposits form in one or both kidneys when certain minerals, most commonly calcium and oxalate, accumulate in the urine. Depending on their size, stones can cause excruciating pain, urinary blockages, and may even require surgical intervention for removal.

However, experts emphasize that kidney stones can often be prevented—or their growth slowed—through simple lifestyle and dietary adjustments. Dr Priyanka Sehrawat, a general physician and neurologist trained at AIIMS Delhi (MD Medicine, DM Neurology), recently shared three practical hacks on Instagram to reduce the risk of kidney stone formation and keep existing stones from enlarging.

Understanding Kidney Stones

“Most kidney stones are calcium oxalate stones,” explained Dr Sehrawat. “As the name suggests, when the levels of calcium and oxalate in urine rise, they can bind together and form stones.”

While the condition can be painful and sometimes recurrent, it is highly preventable with careful attention to diet, hydration, and salt intake. Dr Sehrawat highlighted that these preventive measures are particularly effective for individuals without existing kidney or heart conditions, but can benefit nearly anyone seeking to reduce their risk.

1. Reduce Salt Intake and Eat More Citrate-Rich Foods

One of the primary dietary factors that contribute to kidney stones is high salt consumption. Studies indicate that keeping daily salt intake below five grams can significantly reduce calcium excretion in the urine, a key factor in stone formation. Dr Sehrawat emphasized that the type of salt—whether refined table salt, Himalayan salt, or pink salt—does not matter, as all contain similar levels of sodium and have comparable effects on calcium levels.

In addition to limiting salt, increasing the intake of citrate-rich foods can further prevent stone formation. Citrate binds to calcium in urine, reducing the likelihood of crystal formation. Citrus fruits such as lemons, oranges, mosambi, and kiwi are excellent sources of dietary citrate. Incorporating these fruits into your daily diet—whether as fresh juices, salads, or snacks—can help keep calcium oxalate stones at bay.

2. Limit Oxalate-Rich Foods

Oxalate is another compound that combines with calcium to form kidney stones. Certain vegetables and foods are naturally high in oxalate, including spinach, beetroot, sweet potatoes, and even sweetened beverages. Reducing the consumption of these items can help lower the oxalate concentration in urine, thereby decreasing the risk of stone formation.

Dr Sehrawat stressed that moderation, rather than complete elimination, is key. “You don’t need to avoid these foods entirely,” she noted, “but being mindful of portions and pairing them with calcium-rich foods, such as milk or yogurt, can reduce oxalate absorption and protect your kidneys.”

3. Drink at Least 2.5 Litres of Water Daily

Hydration is perhaps the simplest and most effective measure against kidney stones. Adequate water intake helps dilute the urine, making it less likely that calcium and oxalate will crystallize. Dr Sehrawat recommends that adults, in general, consume a minimum of 2.5 litres of water per day, unless restricted by underlying kidney or heart conditions.

“Studies show that maintaining a daily intake of two and a half litres of water can significantly reduce the risk of developing kidney stones,” she said. “Unfortunately, most people are not properly hydrated, which increases their risk.” Drinking water consistently throughout the day, rather than consuming large amounts at once, ensures better urinary dilution and kidney protection.

Additional Tips for Kidney Health

While these three hacks form the foundation of kidney stone prevention, experts also suggest additional lifestyle measures:

• Moderate animal protein intake: High amounts of red meat and certain seafood can increase uric acid levels, which may contribute to stone formation.
• Maintain a healthy weight: Obesity and metabolic syndrome are linked to a higher risk of kidney stones. Regular exercise and a balanced diet are beneficial.
• Regular check-ups: People with a history of kidney stones should monitor calcium, oxalate, and uric acid levels periodically under a physician’s guidance.

When to Seek Medical Advice

Although preventive measures are effective, kidney stones can still occur, and symptoms such as severe flank pain, blood in urine, nausea, or fever warrant prompt medical attention. Depending on the size and type of stone, treatments may range from medication to non-invasive procedures like shockwave lithotripsy, or, in more severe cases, surgical removal.

Conclusion

Kidney stones are largely preventable through simple adjustments in daily habits. According to Dr Priyanka Sehrawat, a combination of proper hydration, reduced salt intake, consumption of citrate-rich foods, and moderation of oxalate-rich items can drastically lower the risk of developing stones or prevent their growth if they already exist.

By following these evidence-based strategies, individuals can protect their kidneys, reduce the likelihood of painful stone episodes, and maintain overall urinary tract health.

Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified doctor for guidance related to kidney stones or other medical conditions.

---