Preventing Kidney Stones: Simple Steps to Reduce Your Risk

  1. Stay hydrated: Drinking plenty of water is one of the most important things you can do to prevent kidney stones. Water helps to flush out toxins and reduce the concentration of minerals in the urine, which can help to prevent the formation of kidney stones. Aim to drink at least eight glasses of water per day. 
  2. Limit your intake of salt and animal protein: High levels of salt and animal protein in the diet can increase the risk of kidney stones. Try to limit your intake of salty foods and eat more fruits and vegetables instead. Examples of high sodium foods are smoked, cured, salted or canned meat, fish and poultry products such as bacon, sardines and ham.  
  3. Limit your intake of oxalate-rich foods: Some foods, such as spinach, beet greens, and chocolate, are high in oxalates, which can contribute to the formation of kidney stones. While it’s not necessary to avoid these foods entirely, limiting your intake can help to reduce your risk. 
  4. Maintain a healthy weight: Being overweight or obese can increase the risk of kidney stones. Losing weight and maintaining a healthy weight can help to reduce your risk. 
  5. Get enough calcium: Calcium is important for bone health, but high levels of calcium in the urine can contribute to the formation of kidney stones. Try to get enough calcium from your diet, but talk to your doctor about the right amount for you. 
  6. Regularly check your urine pH: Urine pH can affect the formation of kidney stones. You can buy urine pH test strips from a pharmacy and check your urine pH at home. Aim to maintain a urine pH of 7.0 or higher, which can help to reduce the risk of kidney stones. 
  7. Get regular check-ups: Regular check-ups with your doctor can help to identify any underlying medical conditions that may increase your risk of kidney stones, such as gout, hyperparathyroidism, and certain inflammatory bowel diseases. 

It’s important to note that the most effective way to prevent kidney stones is to consult with a doctor and find the cause of the stones, as the prevention methods may vary according to the type of stones. 

By following these 7 steps, you can reduce your risk of developing kidney stones and enjoy a healthier, pain-free life. If you’re experiencing kidney stone symptoms, or if you’re at high risk of developing kidney stones, consult with your doctor for personalized advice and treatment options. 

About The Author

Dr. Verns is a highly-skilled and compassionate physician who obtained her medical degree from Pamantasan ng Lungsod ng Maynila College of Medicine in 2014, and passed the Physician Licensure Exam in August of 2015. She is a certified Family Physician given by the Philippine Association of Family Physicians, and received her Diplomate in Family Medicine in 2022 and landed as top 6 in overall rankings in the Philippines. She is also a registered nurse both in the Philippines and the United States, having passed the US Nursing Licensure Exam in 2007. 


Dr. Verns is a strong advocate of preventive care and believes that it makes a huge difference in the outcome of disease development. In the future, she is looking to further her education and training to become a diabetologist or lifestyle medicine fellow. 

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