The kidney stonesalso known as kidney stones, are one of the most common conditions affecting the urinary system and form when certain minerals and urine chemicalscrystallize in the kidneys, causing a lot of pain, blood in the urine, vomiting and a burning sensation when urinating.
Although there are several factors that can influence the formation of kidney stones, fortunately, diet plays a crucial role in their prevention and small adjustments to our diet can significantly reduce the risk of suffering from them. And today I bring you 6 tips to avoid its formation.
1. Maintain good hydration. One of the most important factors in preventing kidney stones is maintaining good hydration.
When we are in a state of dehydration, the concentration of urine increases and this favors the crystallization of substances such as calcium, oxalate and uric acid.
A contribution of 1.5 – 2 liters of water per day, taking into account climatic factors, is key. Contrary to what many people think, drinking will not make us retain more fluids, but rather it will help us dilute these substances and little by little the problem will disappear.
2. Reduce salt consumption. A diet high in sodium can increase the amount of calcium in the urine, which promotes the formation of kidney stones. Additionally, excess salt can also affect kidney function and promote fluid retention, increasing the risk of kidney stones.
To reduce the use of salt in your preparations, you can help yourself with herbs and spices that will give more flavor to your meals, but it is not enough to just reduce table salt, think about processed foods, snacks, cured cheeses, preserves and salted foods as well. They contain a lot of salt, so reading nutritional labels is essential to limit sodium consumption.
Reduce salt consumption to avoid kidney stones.
3. Moderates oxalate consumption and increases calcium consumption. Oxalates are natural compounds found in many foods such as: spinach, beets, chard, parsley, leek, green beans, lettuce, lemon, raspberry, strawberries, almonds and peanuts among others, and although their consumption should not be completely eliminated from diet, it is advisable to reduce it, especially if you have a history of oxalate kidney stones.
However, contrary to what some people believe, increasing calcium consumption in the diet can help prevent stone formation, since calcium binds to oxalate in the intestine and prevents it from being absorbed, reducing thus the risk of stone formation.
4. Control the consumption of animal proteins. High consumption of meat, fish and shellfish can increase the excretion of uric acid in the urine, which increases the risk of forming uric acid stones. In addition, excessive protein consumption can reduce the pH of urine, also promoting stone formation.
5. Limit sugar consumption. Excess sugar consumption can increase the risk of kidney stones. This is because sugar can raise calcium levels in the urine and alter uric acid metabolism, two factors linked to kidney stone formation.
6. Increase citrate consumption. An ally against kidney stones. Citrate is present in citrus fruits such as lemons, oranges and grapefruits, it can help prevent the formation of kidney stones as it inhibits the crystallization of calcium in the urine.
What to eat to avoid kidney stones.
Although these small changes in diet can contribute significantly to the care of kidney health and prevention of stone formation, if you have a history or risk factors, it is important that you consult with your nutritionist and together develop a plan. personalized power supply that adapts to your needs.
You can learn more about nutritionist Elisa Escorihuela through her Instagram account: @eliescorihuela his work in the Nutt Nutrition Center and in his book ‘Diet therapy‘. You can also read all the nutritional recommendations contained in their articles in ABC’s ‘Nutrition Classroom’.
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