5. Get enough calcium
You may think that reducing your calcium intake will reduce the risk of forming calcium stones, but this is not the case.
One study showed that men who already had kidney stones had a 50% lower risk of developing kidney stones when compared to men who ate 400 mg of calcium per day to prevent recurrence of kidney stones.
The calcium in the diet binds to oxalate, which prevents it from being absorbed, so that the stone material does not have to pass through the urinary system, preventing the development of kidney stones. Dairy products such as milk, cheese and yogurt are good dietary sources of calcium.
For most adults, the Recommended Daily Allowance (RDA) for calcium is 1,000 mg per day; however, for women over the age of 50 and all people over the age of 70, the RDA is 1,200 mg per day.
Overview Calcium can bind to oxalate and block its absorption.
6. Reduce salt intake
A diet high in salt increases the risk of kidney stones. Consuming high levels of sodium (a component of table salt) may increase the excretion of calcium in the urine, which is one of the main risk factors for kidney stones. Most dietary guidelines recommend that people limit their sodium intake to 2,300 mg per day. However, most people consume much more than this amount of sodium in their diet.
One of the best ways to reduce sodium intake is to reduce processed foods and eat a low-salt diet.
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