Kidney stones are a fairly common health problem. This condition occurs when minerals and salts accumulate in the kidneys and harden into stones. If they are small, kidney stones may pass on their own.
However, if they grow larger, they can cause severe pain and may require medical intervention. Therefore, it is important to understand ways to prevent kidney stones early through the following simple steps.
Ways to Prevent Kidney Stones
Preventing kidney stones can start with simple, healthy habits. You can begin by incorporating these simple habits into your daily routine.
1. Drink Enough Water
The first and most crucial step in preventing kidney stones is to meet your body's fluid needs. Water helps to dilute substances in the urine that can trigger the formation of crystals that cause kidney stones.
If the body lacks fluids, urine becomes more concentrated, increasing the risk of kidney stone formation. Therefore, make it a habit to drink high-quality mineral water every day.
One of the best choices is AQUA, a mineral water sourced from selected mountain springs and naturally rich in minerals. The selection of the water source is rigorous, involving 9 selection criteria, 5 stages, and at least 1 year of research on more than 600 parameters.
That's what makes AQUA water naturally cool and refreshing. Moreover, drinking enough mineral water is undoubtedly beneficial for the body, as it can help maintain kidney health and reduce the risk of kidney stones.
2. Limit Salt Intake
In addition to staying hydrated, ways to prevent kidney stones include a healthy diet, such as limiting salt intake. Excessive salt intake can increase urine calcium levels, which can trigger kidney stone formation.
Moreover, sodium sources are not only found in pure salt, so besides limiting salt use while cooking, you also need to avoid fast food and reduce the consumption of salty snacks so that your kidneys don’t have to work too hard.
The safe limit for sodium intake for adults is less than 2,300 mg per day, which is about 1 teaspoon of table salt.
3. Control Animal Protein Intake
Animal proteins such as red meat, offal, eggs, milk, and certain seafood can increase uric acid levels, which can lead to kidney stone formation.
To prevent this, limit animal protein intake to around 170 grams per day and balance it with vegetables and grains. Occasionally, you can replace animal protein sources with plant-based proteins like tofu or tempeh.
4. Pay Attention to Calcium Intake
Many people avoid calcium because they think it harms kidney health. In fact, a calcium deficiency can increase oxalate levels in the body and the risk of kidney stone formation.
Therefore, it is vital to meet calcium needs according to age, ideally from natural food sources such as low-fat milk or green vegetables, not supplements. Calcium supplements can actually increase the risk of kidney stones.
5. Avoid Foods High in Oxalates
Consuming foods high in oxalates can increase the oxalate levels in urine. If the amount is excessive, oxalates can bind with calcium and form crystals that trigger the formation of kidney stones.
Therefore, it is important to limit foods with high oxalate content, such as peanuts, spinach, beets, chocolate, kiwi, almonds, processed soy products, and foods with excessively high vitamin C levels.
6. Consume High-Fiber Food
Consuming high-fiber foods can also help prevent kidney stones. Fiber contains phytic acid, which can inhibit the crystallization of calcium salts, thereby reducing the risk of kidney stone formation.
Therefore, make it a habit to include fiber-rich foods such as corn, apples, papaya, and various green vegetables in your daily meals to help maintain kidney health.
7. Lemon Juice
Besides being refreshing, consuming lemon juice is also considered an effective way to prevent kidney stones. The citric acid content in it can help break kidney stones into smaller pieces, making them easier to pass through urine.
To reap its benefits, you can consume about half a cup of lemon juice daily.
8. Apple Cider Vinegar
Besides lemon, citric acid can also be obtained from apple cider vinegar. This drink is believed to help prevent the formation of new kidney stones by increasing the body's acidity.
However, apple cider vinegar consumption should not be excessive to avoid side effects, particularly in the digestive system.
9. Stay Active and Maintain Your Weight
A sedentary lifestyle or lack of exercise can affect the body's metabolism, including the regulation of calcium and oxalate levels. By exercising regularly and maintaining an ideal weight, the kidneys will function more optimally in filtering waste in the body.
That concludes the explanation of some ways to prevent kidney stones that you can incorporate into your daily activities. The key is a healthy lifestyle, maintaining a balanced diet, and not forgetting to meet your needs for quality mineral water like AQUA to keep your kidneys well hydrated.
With these simple steps, you not only protect your kidneys from the risk of kidney stone disease but also maintain overall body health. So, let's start now by keeping a bottle of AQUA nearby, because healthy kidneys start with proper hydration.
Why AQUA DULU? Because not all water is AQUA. AQUA is naturally filtered through layers of mineral-rich rocks and processed without human touch, going through 400 quality tests before being delivered through the distribution network.
AQUA 600 ml is not too big or too small, so it can be carried in a bag while being active outside the house. That way, you don’t have to worry if you feel thirsty during activities and can meet your daily hydration needs anytime.
With AQUA, you not only fulfill your body's fluid needs but also have the chance to win prizes instantly without being drawn. AQUA is currently running the “Minum AQUA Dapat Hadiah Miliaran” program, which takes place from August to December 2025.
Through this program, consumers have the chance to win prizes instantly without being drawn, ranging from 1 gram of gold to an iPhone 16 Pro, cash of Rp10 million, a Vespa LC125, a Honda Brio 2025 AT, and the grand prize of a luxury apartment. So, don’t miss this opportunity!
