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1. Stay Hydrated
One of the best ways to prevent kidney stones is simply to drink enough water.
If your urine appears dark yellow during the day, it’s a sign your body needs more fluids (though darker urine is normal in the morning).
Doctors recommend drinking at least eight glasses of water daily to keep your kidneys healthy.
2. Limit Oxalate-Rich Foods
Oxalates are found in foods like cabbage, beets, celery, sorrel, and chocolate.
Consuming too many of these can harm the kidneys and increase the risk of stones.
Avoid excessive vitamin C supplementation, as the body converts it into oxalates.
3. Maintain Healthy Calcium Levels
A lack of calcium can cause oxalate salts to accumulate, leading to stone formation.
Include kefir, milk, cheese, whole grains, and sesame seeds in your diet to maintain proper calcium balance.
4. Reduce Sugar, Salt, and Artificial Sweeteners
Too much sodium forces your kidneys to work harder, increasing the risk of stones.
Your daily salt intake should not exceed 5 grams (about one teaspoon).
Sugar and synthetic sweeteners can also promote stone formation — instead, opt for stevia or honey as safer alternatives.
5. Stay Physically Active
Regular exercise — even three workouts a week — benefits the entire body, including the kidneys.
Physical activity helps regulate metabolism and improves kidney function, reducing the risk of stone buildup.
