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Title: Ignore these 5 little habits and beware of kidney stones!
Introduction: Kidney stones, a painful and unbearable disease, are closely related to our lifestyle habits. This article will reveal 5 small habits that are easy to ignore and remind you to pay attention to these details to prevent the occurrence of kidney stones.
1. Poor eating habits.
1.High-salt diet: Consuming too much salt can lead to an increase in the concentration of calcium ions in the urine, increasing the risk of kidney stones. Therefore, the daily salt intake should be controlled, and it is recommended not to exceed 6 grams.
2.High oxalic acid diet: Oxalic acid is one of the main components of kidney stones, and excessive intake of high oxalic acid foods, such as spinach, chocolate, etc., can easily lead to kidney stones. Proper intake of calcium-rich foods is recommended to reduce oxalic acid absorption.
3.High-protein diet: Excessive intake of protein, especially animal protein, can increase the risk of kidney stones. Therefore, it is necessary to mix the diet reasonably and control the protein intake.
2. Lack of exercise.
Long-term lack of exercise can lead to the deposition of calcium, uric acid and other substances in the urine in the kidneys, increasing the risk of kidney stones. It is recommended to do at least 3-5 times a week of moderate-intensity exercise, such as walking, jogging, swimming, etc., for more than 30 minutes each time.
3. Insufficient drinking water.
Drinking insufficient water is an important cause of kidney stones. Adequate hydration can help dissolve minerals in the urine and reduce the formation of stones. It is recommended to drink at least 2000 ml of water a day to keep the urine pale yellow in color.
4. Excessive caffeine intake.
Caffeine has a diuretic effect, and excessive intake can lead to concentrated urine, increasing the risk of kidney stones. Therefore, it is necessary to limit the intake of caffeinated beverages such as coffee and tea.
5. Holding urine for a long time.
Holding urine for a long time can cause urine to stay in the bladder for too long, allowing minerals to be deposited in the urine and increasing the risk of kidney stones. Therefore, it is necessary to develop a good habit of urination in time.
Preventing kidney stones starts with lifestyle changes.
1.Increase dietary fiber intake: Dietary fiber can help reduce the concentration of calcium, uric acid and other substances in the urine and reduce the formation of stones. It is recommended to eat more fruits, vegetables, whole grains and other foods rich in dietary fiber.
2.Calcium supplementation: Calcium supplementation can reduce oxalic acid concentration in the urine and reduce the formation of stones. However, it should be noted that calcium supplementation should be easily absorbed and carried out under the guidance of a doctor.
3.Maintain a good work and rest: Regular work and rest and avoiding staying up late can help maintain the stability of the endocrine system and reduce the risk of kidney stones.
4.Regular physical examination: Regular urological examinations to understand the health of your kidneys, and timely detection and ** kidney stones.
5.Control your weight: Obesity increases the risk of kidney stones, so it's important to keep your weight under control and maintain a healthy body.
Summary: The prevention of kidney stones focuses on lifestyle changes. Paying attention to the above 5 small habits and taking corresponding preventive measures can reduce the risk of kidney stones.
References: 1 wang h, hu n, sun l, et al. dietary factors and risk of k
2. taylor en, curhan gc. beverage use and risk of k
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