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Kidney stones are a surprisingly common and incredibly painful problem. If you've experienced the agony, you'll know just how important it is to prevent them from recurring. The good news? You can significantly reduce your risk with some simple changes to your diet and lifestyle – and many of these are perfectly suited to a Singaporean lifestyle!

Understanding Kidney Stones

Before we dive into prevention, let's quickly understand what kidney stones are. They're hard deposits made of minerals and salts that form inside your kidneys. There are different types, but calcium stones are the most common. Factors like genetics, diet, and hydration levels all play a role in their formation.

Hydration is Key: Your First Line of Defence

This is the golden rule, and arguably the most important. Aim for 2.5 to 3 liters of water daily. Singapore's climate means we lose fluids quickly, so staying hydrated is even more crucial. Carry a reusable water bottle and sip throughout the day. Don't wait until you're thirsty!

Pro-tip: Add slices of lemon or cucumber to your water for extra flavour and a boost of electrolytes. This also helps dilute urine, making it less likely for stones to form.

Dietary Adjustments for Stone Prevention

What you eat (and don’t eat) can have a significant impact. Here's a breakdown of dietary considerations:

• Reduce Sodium Intake: Excess sodium can increase calcium in your urine. Be mindful of processed foods, sauces, and restaurant meals.
• Moderate Animal Protein: High intake of animal protein (beef, poultry, fish) can increase uric acid levels, contributing to stone formation. Balance your protein sources with plant-based options.
• Calcium – Don't Fear It! Contrary to popular belief, restricting calcium isn’t usually the answer. Calcium binds to oxalate in the gut, preventing it from being absorbed and reaching the kidneys. However, avoid calcium supplements unless specifically recommended by your doctor.
• Limit Oxalate-Rich Foods: If you're prone to calcium oxalate stones, you may need to moderate your intake of foods high in oxalate, such as spinach, rhubarb, nuts, chocolate, and tea. Don't eliminate them entirely – just enjoy them in moderation.
• Citrate Power: Citrate binds to calcium in the urine, preventing stone formation. Good sources of citrate include lemons, limes, and oranges. Consider drinking lemon water regularly.

Lifestyle Factors Beyond Diet

It's not just about what you eat. Other lifestyle factors can also contribute:

• Regular Exercise: Helps maintain a healthy weight and can improve overall kidney function.
• Maintain a Healthy Weight: Obesity is linked to an increased risk of kidney stones.
• Manage Stress: Chronic stress can impact your health and potentially contribute to kidney stone formation.

When to See a Doctor

If you suspect you have a kidney stone (severe pain in your side and back, blood in your urine, nausea, vomiting), seek medical attention immediately. Your doctor can diagnose the problem and recommend appropriate treatment.

Disclaimer: This article provides general information and should not be considered medical advice. Always consult with a healthcare professional for personalized guidance regarding your health.