Passing a kidney stone may be one of the most painful health conditions you could experience. So, it’s smart to take steps to reduce your risk of developing one.
You can’t control all of the risk factors that can lead to kidney stones. You might develop this health issue because of genetics or medical conditions. But two factors you can control — reducing stress and staying hydrated — may make it less likely that you’ll have to deal with a kidney stone.
“Kidney stones, or nephrolithiasis, are solid clumps of minerals and salts that solidify and crystallize in the kidneys or urinary system,” said Sangeetha Murugapandian, MD, a kidney stone specialist with Banner - University Medicine.
Kidney stones can be as small as a grain of sand. In that case, they may pass without you even noticing. But they can also be large enough to block the urinary tract and cause intense pain in the back or side, blood in the urine, frequent urination and nausea.
The four main types of kidney stones are:
- Calcium oxalate stones: This is the most common type, caused by oxalate binding to calcium in your body.
- Uric acid stones: These are caused by a buildup of uric acid, often linked to high-purine diets. Foods that are high in purines include red meat, seafood and alcohol.
- Struvite stones: These are linked to infections in the urinary tract.
- Cystine stones: These are caused by a rare genetic disorder where the amino acid cystine leaks into the urine.
What does drinking water have to do with kidney stones?
“Dehydration can play a big role in the formation of kidney stones,” Dr. Murugapandian said. That’s because when you're dehydrated, your urine becomes more concentrated and it’s easier for the minerals and salts to stick together and form crystals. These crystals can eventually turn into kidney stones.
Your urine is mostly water, so when you drink plenty of water your urine is diluted and the substances in it can't stick together as easily. Plus you pee more when you drink a lot of water, so you’re flushing substances out of your kidneys instead of letting them build up.
Here’s what to do to lower your risk: Drink plenty of water and eat food that has a high water content, like watermelon and cucumber, to stay hydrated. Be sure to drink plenty of water when you’re out in hot weather or when you’re exercising.
How does stress make it more likely you’ll get kidney stones?
Stress doesn’t just affect your mind — it can have real physical effects on your body, including your kidneys. “Stress can raise your risk of kidney stones in a few ways,” Dr. Murugapandian said.
When you’re stressed, your body releases cortisol, also known as the stress hormone. Cortisol can influence your fluid balance and overall health. It can increase the calcium levels in your urine and influence how your kidneys process fluids and salts.
Stress can also lead to unhealthy habits. When you’re stressed, you might drink less water or drink more coffee, soda or alcohol, which can lead to dehydration. You might also reach for less-healthy foods or sleep poorly, which could influence your risk of kidney stones.
Here’s what to do to lower your risk: Take time each day to relax with meditation, yoga, mindfulness exercises, physical activity, deep breathing or hobbies.
How else can you lower your kidney stone risk?
Along with drinking plenty of water and reducing stress, it can help to follow these healthy lifestyle habits:
- Choose a balanced, nutritious diet low in salt, animal protein, sugar and oxalates, like spinach, chocolate and nuts.
- Consume adequate calcium (around 1000 to 1200 mg per day) from dairy products, fortified foods or supplements.
- Maintain a healthy body weight.
- Get regular physical activity, since exercise helps prevent kidney stones by promoting hydration, weight management, blood pressure control and overall kidney health.
When to get medical help
If you have any of these symptoms, contact a health care provider right away:
- Severe pain in your lower back, side or abdomen
- Blood in your urine
- Difficulty peeing, pain when peeing or a frequent urge to pee
- Nausea and vomiting along with any of these symptoms
Finding and treating kidney stones quickly can prevent more serious problems such as blockages and infections.
“Also, if you’ve had kidney stones before, it’s important to consult a health care provider for prevention advice,” Dr. Murugapandian said. “Prevention is often easier than treatment. If you've had kidney stones before, it's important to follow diet and lifestyle recommendations to prevent them from coming back.”
The bottom line
Staying hydrated, managing stress and making healthier lifestyle choices can make a big impact on your risk of developing painful kidney stones and can help you avoid complications from them.
For more tips on kidney stone prevention or to seek care, reach out to your health care provider or an expert at Banner Health for resources and treatment tailored to your needs.
