Kidney Stones: Simple Tips to Prevent and Manage Them Through Diet

• Kidney stone formation is linked to diet and lifestyle; accumulation of calcium, oxalate, and uric acid without sufficient water leads to stones.
• Drink 2.5-3 liters of water daily to dilute urine and prevent mineral solidification; lemon juice (citrate prevents calcium stones) and coconut water are beneficial.
• Do not avoid calcium-rich foods like milk and yogurt; dietary calcium binds with oxalate in intestines for excretion. Avoid calcium supplements without doctor's advice.
• Reduce high-oxalate foods (spinach, beetroot, nuts, chocolate, soy, black tea); consume them with calcium-rich foods to mitigate oxalate effects.
• Limit salt (sodium) intake to below 2,300 mg/day to prevent increased urinary calcium; avoid excessive red meat, chicken, eggs, and fish to control uric acid. Opt for vegetarian proteins.