In recent years, the incidence of kidney stones has been rising, and it has become an "uninvited guest" in many people's lives, and the global incidence of kidney stones has increased significantly.
So, why do kidney stones come "uninvited"? probably because we ignore these 4 things in our daily lives.
Prolonged sedentary life
In the modern office, sitting for long periods of time has become almost routine. Many people sit for hours in the morning, with little activity in between, except for a trip to the bathroom or a cup of coffee.
But what you may not know is that this seemingly ordinary habit actually poses a big threat to our health, for example, it may increase the risk of kidney stones.
Kidney stones may sound scary, but they are hard crystals that form in the kidneys and are mainly formed by oversaturation of minerals and salts in the urine.
When you sit still for long periods of time, certain metabolic processes in the body are affected. For example, lack of exercise can reduce calcium absorption, which can lead to an increase in the calcium content of the urine, which increases the risk of kidney stones.
In addition, sitting for a long time may also lead to poor urine excretion, which makes it difficult for small crystals in the kidneys to be excreted from the body, and over time, it is easy to form larger stones.
So, for those of us who need to work at the desk for a long time, we really can't underestimate the amount of daily activity.
For the sake of your health, you should ensure at least 30 minutes of exercise every day. It doesn't need to be intense, it's good to walk, stretch easily, or even stand up and take a spin around the office.
Not only will this help prevent kidney stones, but it will also make your body healthier and your mood better.
Standing desks are now popular in many offices, and it's a good option to change your posture while you're working and reduce the negative effects of sitting for long periods of time.
Of course, getting up every hour to move and drink some water will not only help the body metabolize, but also effectively prevent kidney stones and other health problems caused by sitting for a long time.
While work is important, health cannot be neglected. Let's not forget to "decompress" our body in addition to busy work, do some simple exercises, maintain vitality, and lay a good foundation for our long-term health.
After all, a healthy body is the best weapon against illness and enjoying life. So, from now on, let's move together and stay away from kidney stones!
Unreasonable eating habits
In our busy lives, eating habits are often overlooked, but did you know that those inadvertent dietary choices can be quietly affecting our health, especially the risk of kidney stones?
Let's talk about salt intake. You may not expect that that little extra salt to make a big difference for your kidneys.
The sodium in table salt increases calcium excretion in the urine, increasing the likelihood of stone formation. Therefore, reducing salt intake not only helps control blood pressure, but is also essential for preventing kidney stones.
Also, we have to pay attention to the problem of high-protein diets, especially animal proteins. Excessive intake of animal protein increases the excretion of uric acid and calcium in the urine, which can lead not only to uric acid stones, but also to the formation of calcium stones.
Therefore, adjusting the source of protein and consuming animal protein in moderation is very important for our kidney health.
Don't forget that oxalate intake also needs to be controlled. Oxalate is mainly found in some vegetables and chocolate, and while they are delicious, excessive intake can increase the concentration of oxalic acid in the urine, which in turn increases the risk of calcium oxalate stone formation.
Therefore, knowing the amount of oxalic acid in food is also very helpful in preventing stones.
We should pay more attention to our daily dietary choices and control the intake of salt, animal protein and oxalate, these simple steps can effectively reduce the risk of kidney stones.
In addition, proper supplementation of calcium and vitamin D, as well as increasing the intake of dietary fiber, can also help us maintain health.
Each of us should take responsibility for our eating habits and make sure that we eat not only deliciously, but also healthily, so that we can protect our kidneys from kidney stones.
Inadequate water intake
In our daily lives, water is an indispensable resource for life-sustaining activities and a patron saint for our physical health.
Especially for those who have a history of kidney stones, moderate water intake is key.
Kidney stones are crystals formed by the supersaturation of minerals such as calcium, oxalic acid, uric acid, etc. in the urine. If you don't have enough water to dilute these minerals, they can slowly crystallize and turn into stone in your kidneys.
Scientific studies have proven that increasing water intake is one of the most effective ways to combat kidney stones. For example, Cochrane research has shown that maintaining a urine volume of at least 2 litres per day for those who have had kidney stones in the past can significantly reduce the recurrence rate and prolong the recurrence interval of kidney stones.
This is like telling us that drinking water in moderation can not only maintain good health, but also effectively prevent illness.
Looking at another study, the researchers found that for every 200ml increase in total fluid intake, the risk of stones was reduced by about 13%.
This is enough to show how important it is to maintain proper water intake to prevent kidney stones. However, it is important to note that different types of fluids have different effects on the risk of stones.
For example, caffeinated beverages, such as tea and coffee, can also help reduce the risk of stones to some extent, but the direct relationship between water intake alone and the risk of stones is not obvious.
This tells us that the prevention of kidney stones requires more detailed and individualized considerations.
For example, for those who sweat a lot or work in hot environments, they may need more water than normal people to replace the water lost due to sweating to reduce the risk of stones.
In addition, our drinking habits can also be influenced by environment, family habits, and even genetic factors.
Studies from the UK have reported that those who drink less water have a relatively higher incidence of uric acid stones. This further highlights the strong link between water intake and kidney stone formation.
Increasing water intake, especially when the body needs it, can effectively dilute the stone components in the urine, reduce the possibility of crystal formation, and thus reduce the incidence of kidney stones.
Therefore, adjusting our water intake and habits is of great significance for maintaining kidney health and preventing kidney stones. Let's not underestimate the power of drinking water every day, it can be your simple recipe to stay healthy.
Sake
When it comes to drinking, many people may think of relaxation and social fun, but the effects of alcohol on the body are a double-edged sword.
Especially for the kidneys, the "cleaners" in our body, the effects of alcohol can be far more severe than you might think. Among them, the formation of kidney stones is a serious problem that can be caused by alcoholism.
Alcohol is a powerful diuretic, and it makes you go to the toilet significantly more often. This may not sound like a big deal, but it actually leads to a lot of water loss in the body.
And when the body is dehydrated, the concentration of minerals in the urine increases, including calcium and oxalate, which can crystallize in the kidneys to form stones.
Studies have shown that people who drink alcohol tend to excrete higher amounts of calcium in their urine, which naturally increases the risk of calcium oxalate stones.
In addition, alcohol abuse can also lead to elevated uric acid levels. Uric acid is a waste product produced by metabolic processes in our body, and normally, it is excreted in the urine.
However, alcohol intake can interfere with this excretory process, causing uric acid to build up in the blood, increasing the risk of uric acid stones. It's like slowly accumulating a bunch of unwanted "junk" in your kidneys.
Not to mention, alcohol also causes oxidative stress to the kidneys, which is damage caused by free radicals that can lead to cell and tissue damage.
Long-term oxidative stress can impair kidney function, making it more difficult to filter and remove waste products, which naturally increases the likelihood of stone formation.
Although there are studies that suggest that moderate alcohol consumption may have some protective effect on kidney function, especially in certain populations, such as non-smokers and young adults.
But that doesn't mean we can drink unscrupulously. Excessive alcohol consumption can undoubtedly place a significant burden on the kidneys, increasing the risk of kidney stones and even other kidney diseases.
If you want to keep your kidneys healthy, it is essential to limit alcohol intake, maintain adequate fluid intake, and adopt a healthy lifestyle.
Every time you decide to have a hearty drink, you may be inadvertently taxing your kidneys. So, for the sake of our health, properly control alcohol consumption and make our lives healthier and happier!
Regular medical check-ups
The kidneys are responsible for removing waste products from the body and regulating blood pressure. It is only through regular check-ups that we can detect potential kidney problems in time and take appropriate treatment measures to prevent further progression of the disease.
Kidney stones can be painful, and regular check-ups can help us detect the signs of this condition early.
With a urine test, doctors can detect the amount of minerals in the urine and thus predict the risk of stones. If it is detected and treated early, the pain caused by stones can be greatly reduced.
But the enemy of the kidneys is not just kidney stones. For example, renal insufficiency, which is a more serious condition in which the kidneys are unable to effectively filter waste and excess substances from the blood, resulting in a buildup of waste products in the body.
Regular checks on kidney function, such as measuring creatinine and urea nitrogen in the blood, can help us detect abnormalities in kidney function at an early stage.
Early detection and early treatment can avoid the deterioration of the condition and maintain the overall health of the body.
Urinary tract infections are also a problem that cannot be ignored and can seriously affect the normal function of the kidneys. This infection usually causes symptoms such as urgency and painful urination, and with urinalysis and urine culture, doctors can detect the presence of a urinary tract infection and treat it promptly.
Therefore, regular urine tests are also very necessary to prevent diseases of the urinary system.
References are as follows:
[1] Increase water intake to prevent urinary stones
[2] Prevent stones by drinking plenty of water?
[3] Effect of alcohol consumption on renal function: a population-based cohort study