Painful & Debilitating, Kidney Stones Shouldn’t Be Taken Lightly. 5 Tips On Prevention & Avoiding Recurrence

A study published last year concluded that while kidney stones have a prevalence of around 12% on average in India, they are relatively more common in the northern part of the country.

Representational image.

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Ask anyone who has suffered the pain of a kidney stone, and they will tell you it is neither to be taken lightly, nor can it be wished away. A kidney stone is a solid mass made up of tiny crystals. When one is afflicted with this condition, he or she may find that one or more stones can be lodged in the kidney or ureter at the same time. A kidney stone can vary in size, from as small as a grain of sand, to like a golf ball.

According to a US government health website, when urine passes through the kidneys and becomes very concentrated (low liquid intake), calcium, uric acid salts, and other chemicals dissolved in the urine can crystallise, forming a kidney stone, or renal calculus. Usually the calculus is the size of a small pebble.

Information on the website of the US’ Mount Sinai Hospital states that kidney stones, in the initial stages, may go unnoticed, and that one may not have symptoms until the stone moves down the tube (ureters) through which urine empties into the bladder. When this happens, the stone can block the flow of urine out of the kidneys, causing pain in the belly area or side of the back. Pain may move to the groin area (groin pain), testicles (testicle pain) in men, and labia (vaginal pain) in women.

One Must Also Watch Out For Other Symptoms, Such As:

1. Abnormal urine colour
2. Blood in the urine
3. Chills
4. Fever
5. Nausea and vomiting

A study published last year in the National Library of Medicine (US), titled ‘Risk Factors of Incident Kidney Stones in Indian Adults’, concluded that while kidney stones have a prevalence of around 12% on average in India (in line with the global average), they are relatively more common in the northern part of the country, at 15%. The study was carried out by researchers from Saint Peter’s University Hospital (Surrey, Great Britain) in collaboration with Indian hospitals such as UCMS, New Delhi, and AIIMS-Bhubaneshwar. 

Tips To Keep Your Kidney Healthy

Dr D. Venkat Subramaniam, Executive Director and Senior Consultant Urologist, Asian Institute of Nephrology and Urology, Chennai, told ABP Live that once you’ve experienced an episode of kidney stones, preventing recurrence should become a top priority. 

“As a doctor, I often encounter patients who underestimate how lifestyle changes can dramatically reduce the risk of kidney stones," the doctor said, before listing "five evidence-based practices" to help you safeguard your kidneys.

1. Stay Hydrated, The Right Way
   The single most effective step to prevent kidney stones is staying hydrated. Drinking 2-3 litres of water daily ensures your urine remains diluted, reducing the concentration of stone-forming substances like calcium, oxalates, and uric acid. To check hydration levels, monitor your urine colour — clear to pale yellow indicates adequate hydration. Avoid sugary sodas and excessive caffeine, as they can contribute to dehydration and stone formation.
2. Balance Your Calcium Intake
   A common misconception is to reduce dietary calcium to prevent stones. In reality, insufficient calcium intake can cause the body to absorb more oxalates, increasing stone formation risk. Include calcium-rich foods like dairy, tofu, or leafy greens in your diet. Adults should aim for 1,000-1,200 mg of calcium daily from food, not supplements, unless medically advised.
3. Pair Oxalate-Rich Foods With Those Rich In Calcium
   Certain foods high in oxalates, like spinach, beets, nuts, rhubarb, and chocolate, can increase the risk of calcium-oxalate stones. While you don’t need to eliminate these entirely, it’s important to pair them with calcium-containing foods. Calcium binds with oxalates in the digestive tract, preventing absorption into the bloodstream.
4. Reduce Sodium Intake
   A diet high in sodium increases calcium levels in the urine, contributing to kidney stone development. Limit your sodium intake to no more than 2,300 mg per day (about one teaspoon of salt). Opt for home-cooked meals over processed foods, and season with herbs and spices instead of salt.
5. Be Mindful of Animal Protein
   Excessive animal protein, such as red meat, poultry, and fish, can elevate uric acid levels, leading to stone formation. Aim for a balanced diet with moderate portions of lean protein while incorporating plant-based proteins like lentils, beans, and legumes.

The author is an independent journalist.

Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.