Kidney Stones
Painful crystallizations. Kidney stones form when minerals precipitate in the urinary tract. Most are calcium oxalate. Prevention involves understanding the interplay of diet, hydration, gut bacteria, and mineral balance. Recurrence is common but preventable.
Types of Kidney Stones
Calcium Oxalate
Most common (80%). Spinach, nuts, chocolate high in oxalate. Need calcium WITH meals.
Calcium Phosphate
Higher pH urine. Sometimes related to metabolic issues. Less common.
Uric Acid
Acidic urine. Gout connection. High purine diet. Dehydration.
Struvite
Infection-related. Can grow large. More common in women.
Cystine
Genetic disorder. Rare. Recurrent. Lifelong management.
Risk Factors
Dehydration
Concentrated urine. #1 risk factor. Urine should be pale yellow.
High Oxalate Diet
Spinach, almonds, beets, chocolate. Combine with calcium to reduce absorption.
Low Calcium Intake
Counterintuitive. Calcium binds oxalate in gut. Low calcium = more stones.
Gut Dysbiosis
Loss of Oxalobacter. Antibiotics kill it. Increases oxalate absorption.
High Sodium
Increases calcium in urine. Processed foods. Reduce salt intake.
Family History
Genetic predisposition exists. But lifestyle still modifiable.
Prevention Strategies
Hydrate Well
2-3 liters daily. More in hot weather. Pale urine goal.
Calcium WITH Meals
Binds oxalate in gut. Don't avoid calcium. Time it with food.
Magnesium
Inhibits stone formation. Citrate form. 300-400mg daily.
Citrate
Lemon juice daily. Inhibits crystallization. Potassium citrate supplement.
Moderate Oxalates
Cook high-oxalate foods. Pair with calcium. No need to eliminate.
Reduce Sodium
Under 2300mg daily. Avoid processed foods. Read labels.