Incidence of kidney stones is on the rise. Twelve percent of those afflicted are men and seven percent are women. Studies also show that women and children are more at risk of getting kidney stones, which are small specks of hard masses that form in the kidneys.

These are also called renal stones. The medical term is Nephrolitiasis. Symptoms are flank pain and blood in the urine or hematuria. If a stone gets stuck during the flow of urine it causes intense pain and major bleeding. People with medical conditions like gout are at risk for kidney stones and those taking medications or supplements are also at risk. Other factors that contribute to kidney stone formation are hereditary and dietary. A CT scan will best show if someone has renal stones.

Follow these seven ways to prevent kidney stones.

1. Sweating. Exercising is good, but overdoing it isn’t. When you are sweating, you are losing water from your body and losing so much can be a cause of Nephrolitiasis. It is summer and it’s hot. The heat can make you sweat more and cause you to urinate less which is how kidney stones form in your body. Keep your body hydrated by drinking a lot of water during activities so you can urinate properly.

2. Avoid Soda. Sodas and too much sugar in your body are not good. But that doesn’t mean to never enjoy some sweetness! Treat yourself but at the same time don’t have sodas or a lot of sugar in your system every day. Stick to eating healthy foods and instead of having sodas every day try drinking more water because it is healthier and more refreshing. Fruits are also the healthier choice than cakes and chocolates.

3. Naturally high calcium foods. Foods with naturally high calcium content such as oranges, beans, broccoli, dried fruits and nuts, sesame seeds, etc. are good for you. These are healthy food choices which help prevent kidney stones because they are natural with no added preservatives. Additionally, high calcium foods make your bones grow and keep it stronger. These foods maintain alkaline in your blood flow and also keep your muscles strong.

4. Increase the Oxalate. Oxalates are natural substances which can be found in food and even in plants. Some people think that you shouldn’t be having oxalates in your system because there is actually a calcium oxalate kidney stone. But this doesn’t mean that you stay away from oxalates. On the contrary, you need them and cutting them from your diet won’t reduce being at risk.You should eat foods with oxalates and calcium such as: strawberries, kiwifruit, grapes, cashews, spinach, parsley, nuts, seeds, etc.

5. Recurring Kidney Stones. Yes, they can come back. Studies show that about 15 percent of kidney stone patients do not take their prescriptions while 41 percent disregard nutritional advice. This leads to recurring renal stones which can mean other problems like kidney diseases.

6. Eat citrus. Citrus fruits and lemons should be added to your diet because research shows that they are helpful for people diagnosed with Nephrolitiasis.

7. Mind your meat. Avoid or cut down on high-purine foods that cause uric acid stones. These foods include organ meats like liver and tongue, sweetbreads, anchovies, sardines, beef, bacon, cauliflower, ham, codfish, veal, venison and codfish.

Follow these easy and practical advices to prevent kidney stones. Smarter and healthier choices keep the sickness at bay.