Most kidney stones do not happen overnight. They develop slowly over months or years. Most stones can be prevented with the right diet, enough water, and a few simple lifestyle changes.

How can kidney stones be prevented?

Water – The Best Stone Prevention Medicine

The single most important step to prevent kidney stones is drinking enough water.

Water – The Best Stone Prevention Medicine

Aim to produce at least 2–2.5 litres of urine every day.

A simple guide:

• Urine should be pale straw yellow
• Dark yellow urine usually means you need more fluids
• Drink more water if you:
• Live in a hot climate

Add Natural Citrate

Exercise regularly

• Sweat a lot
• Add Natural Citrate
• Citrate is a natural substance that helps prevent stones from forming.
• Good sources include:

Don’t Avoid Calcium

Lemon

Orange

• Mosambi
• A glass of lemon water every day is an easy and healthy habit.
• Don’t Avoid Calcium
• Many people think eating less calcium prevents stones.

Reduce Salt

This is a myth.

A normal amount of calcium in your diet actually helps reduce stone formation by binding oxalate in the intestine.

• Good calcium-rich foods:
• Milk
• Curd
• Yogurt
• Paneer

Eat the Right Amount of Animal Protein

It is better to get calcium from food than from unnecessary supplements.

• Reduce Salt
• Too much salt increases the amount of calcium lost in urine, making stones more likely.
• Try to:
• Eat less packaged and processed food
• Reduce pickles, papads, chips, and salty snacks

The key message

Avoid adding extra salt at the table

Eat RIGHT Amounts of Animal Protein

Too much red meat can increase the risk of some kidney stones.

Limit:

Red meat

Organ meats

Processed meats

Choose healthier protein sources such as fish, eggs, dals, and pulses in appropriate portions.