21st century is becoming infamous as the New Stone Age. Globally the incidence of kidney stones is increasing with an estimated prevalence ranging up to 15%.
During the lifetime, 7% of women and 13% of men will develop a kidney stone. With a recurrence rate > 30% within 10 years, this adds to the overall disease burden.
In 1982, salt was called ‘A New Villain’ on the cover of TIME magazine. They quoted the ‘INTERSALT’ study, carried out over 32 countries, which concluded that high salt intake to be an important preventable variable, adversely influencing blood pressure patterns across the world.
As per WHO, reducing salt intake to less than 5 gm per day (about 1 teaspoon) will save around 2.5 million lives every year.
https://www.who.int/news-room/fact-sheets/detail/salt-reduction
Unfortunately, the world ignored this warning. As well as being a risk factor for hypertension, a high salt diet has been associated with renal stones.
Urinary calcium, the main constituent of renal stones, is increased by high salt intake. This thereby increases the risk of stone formation.
High urinary calcium is present in 80% of renal stone patients. Moreover, individuals with high blood pressure are more likely to develop renal stones.
A reduction in salt intake may be particularly beneficial in these people as it not only lowers blood pressure but also reduces the incidence of stone formation.
North Indians consume an average salt intake of 2½ teaspoons per day (14 grams). About 15% of North Indians are prone to develop urinary stones. Of this, 50% are severely affected by renal damage and may progress to renal failure.
This high prevalence is mainly affecting the kidney-stone-belt states, namely Gujrat, Rajasthan, Punjab, Haryana, Delhi, Madhya Pradesh, Bihar, Maharashtra, and West Bengal.
Living with the Kidney Stones
Abnormal food habits are considered the main reason for high kidney stone incidence in these states. In comparison, in South India, the average salt intake was about half that of North India.
Both the prevalence of Hypertension and Stone disease is considered lower in this region. In Kerala, the stone prevalence rate is merely about 2.6%.
Vitamin D deficiency is prevalent in India. The primary source of Vitamin D is exposure to sunlight.
Despite being a sunny country, the incidence of vitamin D deficiency ranges from 50 to 90% in adult Indians. This along with a low dietary calcium intake are strong contributors to Kidney stone formation.
Exposing skin (arms and face) to sunlight without applying sunscreen for half an hour (between 1000 to 1400 h) is considered adequate to avoid vitamin D deficiency. Vegetarian diet, scant availability of Vitamin D fortified vegetarian food and inadequate sun exposure worsens the problem.
Oxalate is a natural substance, primarily found in plant-based food items.
However, some vegetables like Spinach, Potatoes, Okra, Beets, Sweet potatoes, Dalia, Almond, Cashews, Peanuts, etc have very high oxalates and one should try to limit their intake.
Typical Indian diets contain about 200-300 mg of oxalate. For stone prevention, the goal is below 100mg /day.
Tomatoes are wrongly blamed by most. One medium-sized tomato contain only about 5 mg of oxalate.
Whereas, one medium-sized Lays potato chips would provide about 40 mg of Oxalate (which along with salt increases the risk manifolds)!
Consumption of calcium-rich food along with vegetables helps the body to handle oxalates without turning it into a kidney stone. So one should mix nuts or berries with yogurt.
Similarly, the consumption of paneer with spinach (palak-paneer) is a wise approach. In general, the consumption of half a bowl of curds with most Indian meals would help in minimizing the oxalate load.
Broccoli, kale, mustard greens, bok choy, parsley are loaded with highly absorbable calcium.
Contrary to conventional belief, the intake of calcium helps prevent the formation of stones. Too little calcium in the diet can cause oxalate levels to rise and encourage the formation of kidney stones.
To prevent this, one should make sure to take in an amount of calcium appropriate to age (approximately 1000mg/day).
Ideally, one should strive to obtain calcium from foods, since some studies have liked taking calcium supplements to kidney stones.
Taking high doses of vitamin C supplements, such as 500mg or more on a regular basis has been shown to increase the risk of developing kidney stones.
This is particularly important for prior Calcium Oxalate stone formers or who have a family history of these stones.
A Swedish study found that those taking vitamin C supplements were twice more likely to form stones.
Consumption of animal protein is associated with increased urinary excretion of calcium, reduction in urinary acidity, and reduced citrate excretion.
These factors increase the chances of stone formation. Stone formers should limit meat to one small portion a day (size of a closed fist) and eat more plant-based protein.
Fruits play a protective role and one should eat plenty every day. It’s believed that fruits replenish Vitamin C, Vitamin B6, potassium, and magnesium and these factors help prevent the stone crystal from forming in the urine.
Drinking more fluids is a must for fighting kidney stones. At least 3 liters per day is recommended.
If it’s hot or after exercising one should drink even more. Hydration dilutes urine, thus preventing crystal aggregation.
Moreover, increased urinary filtration increases the chance of passing the stones when they are still small.
In India, approximately 5-7 million patients suffer from kidney stones and at least 1 out of 1000 people need hospitalization due to kidney stones disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5817324/
This is a huge economic burden and preventive strategies should be aggressively pursued to lower the incidence of new as well as recurrent stone formation.
This affliction has affected men from all generations. Napoleon III, Michelangelo, Osama Bin Laden & Jeff Bezos have all suffered the throes of stone pain.
With no definite remedy in sight, ‘Living with Stones’ is a reality and it’s time we take the bull by the horns.
Disclosure & DISCLAIMER: The content in this post is purely meant for educational purpose only and not to be substituted for professional medical advice. One should consult the expert for any related information. The opinions expressed in this article are the personal opinions of the author. All About The Woman is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. The information appearing in the article do not reflect the views of All About The Woman and All About The Woman does not assume any responsibility or liability for the same. All information is provided on an as-is basis.
That’s a very informative post on kidney stones you shared. These tips will help many.
Kidney Stone is such a rampant condition. It can be avoided with proper diet management, Was surprsed to read that tomatoi is not actually all that bad for people with kidney stone as generally believed.
Thanks for sharing such a brief details about kidney stone… I have already shared the link with my know people who suffering with kidney stone issue
Really appreciate your regular dose of informative posts about different diseases. I’m bookmarking the post. Btw, I have lessened salt intake pretty enough.
Kidney stones may be painful and needs to be removed. Complications of kidney stones can be serious and life threatening. Great thoughts.
I found the post really informative. I will keep your food recommendations in mind as they are really healthy
Kidney stone problem has now become common problem as every second person is suffereing from it. But if not treated right this disease can lead to some serious issues. Good to see that you have involved and mentioned so many alternates and foods for the same.
This is such an insightful post on kidney stones, its prevention and how to live with it in the current situation.
Kidney stone is very much painful at times . Thanks for your suggestions. Drinking enough watery food is one good idea.
That’s really very informative post dear. Recently one of my friend got operated from gallbladder stone. I knew that high salt increases the risk of high bp but was unaware that it may cause stone. Thanks for letting me know
Kidney stones is really common these days. Thats a very informative article about it. Thanks for all the information.
Such an informative post thanks a lot for sharing. There are so many things which I was not aware. Surprise to know that in south Indian salt intake is less which actually helps them to reduce the possibility of kidney stone.
Living with kidney stones can be very painful. I am so glad that you wrote this informative post. Coming from a doctor, such posts hold a lot of credibility. Thanks a lot.
this was an informative read and I am shocked to know one fact that intake of vitamin C increases risk of stone formation. personally, I am taking vitamin c since last few days..will recheck with my doctor. thanks for sharing this useful information.
last year my brother and sister both suffer with stone problem that make me more curious to read your post. Its really informative, I REALLY THOUGHT TOMATO CAUSE STONE BUT THERE ARE MORE VEGETABLES,NUTS CAUSE STONE.
Kidney stone is very common these days buy it is very much painful to live with .this article is very much informative on this same .
Luckily it have never been subjected of this, thank God. But I didnt know that Kidney stone is so scary.
Glad to know the myths busted about tomato and kidney stones. I wasn’t aware of many of the factors when it came to this topic but you have literally covered all my doubts.
That’s a very informative post on kidney stones. I am aware of the fact that an excessive amount of calcium deposits so we should really take care of how much amount of vitamins we are consuming.
Quite an extensive post on kidney stones and the ways one can get them. Normally too a low salt diet is desirable. Thanks for sharing.
I didn’t know salt intake could affect kidney health so adversely. This was quite informative.. I need to watch my diet now. Very helpful
helpful and informative post. I know people with stones suffer a lot and the pain is quite otherworldly! anything which can help is a great help. sharing it.
This is such an informative post, Dr. Bushra. I knew that kidney stone cases are on a rise nowadays but was not aware of the criticality of the problem. This is such an eye opener for me, thanks for sharing this information.
Insightful and esp needed at this point where we are panicking on the slightest sneeze but letting of pains and aches that can be potentially threatening if not treated on time!
This is such an informative post, thank you so much for sharing this doc. Kidney stones are indeed quite common nowadays, i didn’t know that reducing our salt intake could be this beneficial in many cases.