8 good habits for the prevention of kidney stones formation

Kidney stone prevention
Dr Pom Getbutton
Soarawee Weerasopone, MD

Royal Phnom Penh hospital, Cambodia
We Wellness clinic, Chonburi Thailand

Kidney stones or urinary tract stones are the top urology’s issue in Cambodia. Many patients came to see me when they’ve had suffered from the stone pained or any complications related to the troublemaker that so called the- stone. When I have asked them about their lifestyle or daily routine habits as well as their medical history, there’s something make sense that they should’ve had a very risky of the kidney stones formation. Literally, those entire odd habit problem it can be fixed, ignorance and shrink it to the minimum.

I’m going to show how to get away from the Kidney stones problems!

  1. Drink plenty of water and stay away from the heat atmosphere

One of the easiest ways for the prevention of the kidney stones problem is to make sure that water you have drink is at least 2.5 litres a day. There is a literature proved that it will lower your risk up to 15% if you drink adequate water. Also you should’ve stay away from a hot weather because it will make you sweat, sweating will cost you more evaporated so if you cannot stay away from the hot then you got to drink more water in order to replace the evaporation.

kidney stones prevention
2.5 Liters of fresh water per day

  1. To balance your physical body in shape
Kidney stones prevention
BMI more than 30 kg/m2 is a risk factor

Obesity at the rate of BMI > 30 kg/m2 tends to make urine lower in pH which is putting you at risk for uric acid stones formation. More than that, if obesity issue happens from an unhealthy food consuming, likes a high protein diets, high sodium and lower fiber for instant, all of those elements will actually double the risky rate of kidney stones matters.

  1. Having family history of the kidney stones

The genetic also related to the over-excretion an ion in urines. If you have family history of the kidney stones, the numbers will cost you at 2.5 times increasing risky rate than a family who regardless of the history of stones. Basically, it is good to discuss with your primary doctor about the benefit of surveillance with non-invasive tools like ultrasonography.

  1.  A moderate calcium diets
Moderate Calcium intake is recommended

The majority of the kidney stones in this world contained calcium ions. But anyway, we didn’t recommend you guys to avoid the consuming of the calcium-containing diets. Why? Because low calcium consumption is the risk element that can cost you either to face up with the kidney stones formation. Normal-calcium consuming around 800 – 1,200 mg per day is an optimal value. Remember, not too much and not too less.

  1. More concentration with an Oxalate-rich diets
Be careful with Oxalate containing diets

There’s a tons of scientific-proved data that a high oxalate intake will putting you at risk of the kidney stones. Dark chocolate, Tofu, Spinach, Potatoes, Black tea, Beans, Rhubarb, Beetroot, these are the sample of the oxalate-rich items. On the contrary, these kinds of foods are good for our heart as well. My recommendation is, try to diversify your meal, and don’t repeat for having the same topping of the oxalate diets in every single meal time you have. The number of oxalate intake a day should less than 50 mg per day.

  1. A moderate protein diets

A high protein diets more than 2 g/kg/day can make urine lower in pH which is putting you at risk for uric acid stones formation and it also excreted more calcium in urines. The optimal value of protein consuming a day is at 0.8 g/kg/day – 1.4 g/kg/day. This formula can be used either for an animal proteins or plant proteins.

  1. Avoid vitamin C supplements

When an ascorbic acid metabolized in our body, it turns to be an oxalate substantial which is a major cause of the kidney stones formation. Less than 1,000 mg of Vitamin C per day is the recommendation. If more than that 40% increasing will put you at risk of stones formation, the reports said that.

Vitamin C
Over-supplement of Vitamin C is a risk factor
  1. A high Citrate diets
Lemon 1
Citrus fruit has protective effect on Kidney stone formation

Citrate is a rich-containing in Citrus fruit for example Lime and Lemon. They named it as a “Stone inhibitors”. Citrate has a potential to prevent stone forming activity, increasing urine pH and inhibit calcium oxalate stones crystal. The question is how much we should take citrate a day to get the benefits?  4 ounces of pure lemon juice or 32 ounces of prepared lemonade per day is required. Any questions, you can feel free to discuss with me.

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