{"id":1165,"date":"2020-06-19T08:00:51","date_gmt":"2020-06-19T01:00:51","guid":{"rendered":"https:\/\/drsoaraweeurology.com\/?p=1165"},"modified":"2026-08-15T00:21:25","modified_gmt":"2026-08-14T17:21:25","slug":"8-%d8%b9%d8%a7%d8%af%d8%a7%d8%aa-%d8%ac%d9%8a%d8%af%d8%a9-%d9%84%d9%84%d9%88%d9%82%d8%a7%d9%8a%d8%a9-%d9%85%d9%86-%d8%aa%d9%83%d9%88%d9%86-%d8%ad%d8%b5%d9%88%d8%a7%d8%aa-%d8%a7%d9%84%d9%83%d9%84%d9%89","status":"publish","type":"post","link":"https:\/\/drsoaraweeurology.com\/ar\/2020\/06\/19\/8-good-habits-for-the-prevention-of-kidney-stones-formation\/","title":{"rendered":"8 Habits That Prevent Kidney Stones"},"content":{"rendered":"<div class=\"wp-block-columns coblocks-author-columns has-background is-layout-flex wp-container-core-columns-is-layout-52275889 wp-block-columns-is-layout-flex\" style=\"background-color:#8C8C971A;padding-top:2.5rem;padding-right:2.5rem;padding-bottom:2.5rem;padding-left:2.5rem\">\n<div class=\"wp-block-column is-layout-flow 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0-.525.421-.947.946-.947zm-.722 3.038h1.444v10.041H6.647V7.416zm3.562 0h3.9c3.712 0 5.344 2.653 5.344 5.025 0 2.578-2.016 5.025-5.325 5.025h-3.919V7.416zm1.444 1.303v7.444h2.297c3.272 0 4.022-2.484 4.022-3.722 0-2.016-1.284-3.722-4.097-3.722h-2.222z\"\/>\n    <\/svg>\n  <\/a>\n  \n  <a href=\"https:\/\/scholar.google.com\/citations?user=lTgsRMUAAAAJ&#038;hl=en\" \n     target=\"_blank\" \n     rel=\"noopener\"\n     title=\"\u062c\u0648\u062c\u0644 \u0633\u0643\u0648\u0644\u0627\u0631\"\n     aria-label=\"\u0639\u0631\u0636 \u0645\u0644\u0641 \u062c\u0648\u062c\u0644 \u0633\u0643\u0648\u0644\u0627\u0631\"\n     style=\"text-decoration: none; color: #4285F4; transition: transform 0.2s; display: inline-block;\"\n     onmouseover=\"this.style.transform='scale(1.15)'\"\n     onmouseout=\"this.style.transform='scale(1)'\">\n    <svg width=\"28\" height=\"28\" viewbox=\"0 0 24 24\" fill=\"currentColor\">\n      <path d=\"M5.242 13.769L0.5 9.5 12 1l11.5 8.5-4.742 4.269C17.548 11.249 14.978 9.5 12 9.5c-2.977 0-5.548 1.748-6.758 4.269zM12 10a7 7 0 1 0 0 14 7 7 0 0 0 0-14z\"\/>\n    <\/svg>\n  <\/a>\n  \n<\/div>\n\n\n\n<p class=\"has-drop-cap wp-block-paragraph\">Kidney stones are among the commonest problems I see, and most patients arrive after the pain rather than before it. When we go back over their daily habits afterwards, there is nearly always something that could have been changed. Here are the eight habits with evidence behind them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>If you only act on one, make it the first.<\/strong> Fluid intake does more than the other seven combined, and it is the only one that helps regardless of what your stones are made of.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u0631\u0643\u0632 \u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0645\u0633\u062a\n\u0634\u0641\u064a \u0628\u0627\u0646\u0643\u0648\u0643 \u062a\u0627\u064a\u0644\u0627\u0646\u062f <a href=\"\/ar\/\u062d\u062c\u0632 \u0627\u0633\u062a\u0634\u0627\u0631\u0629\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u062d\u062c\u0632 \u0639\u0628\u0631 \u0627\u0644\u0627\u0646\u062a\u0631\u0646\u062a<\/a> <a href=\"\/ar\/\u0647\u0627\u062a\u0641: 02-310-3009\/\">02-310-3009<\/a> <a href=\"mailto:bhquro@bdms.co.th\">bhquro@bdms.co.th<\/a><\/li>\n\n\n\n<li>\u0645\u0633\u062a\u0634\u0641\u064a \u0633\u0627\u0645\u064a\u062a\u064a\u0648\u064a\u062a \u0627\u0646\u0634 \u062a\u0634\u0648\u0646\u0628\u0648\u0631\u064a <a href=\"\/ar\/\u0647\u0627\u062a\u0641: 088-022-1445\/\">088-022-1445<\/a><\/li>\n\n\n\n<li>\u0645\u0633\u062a\u0634\u0641\u064a \u0628\u0627\u0646\u0643\u0648\u0643 \u0633\u064a\u0631\u064a\u0631\u0648\u062c \u0628\u0648\u0643\u064a\u062a <a href=\"https:\/\/www.phuketinternationalhospital.com\/en\/doctors\/soarawee-weerasopone\/\">\u0627\u062d\u062c\u0632 \u0639\u0628\u0631 \u0627\u0644\u0627\u0646\u062a\u0631\u0646\u062a<\/a> <a href=\"\/ar\/\u0647\u0627\u062a\u0641: 099-424-1583\/\">099-424-1583<\/a> <a href=\"mailto:info@phuketinternational.com\">info@phuketinternational.com<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">8 habits to prevent kidney stones<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0627\u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/strong> \u2014 at least <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25512810\/\">2.5 litres a day<\/a>, which reduces stone risk by up to 15%. In hot weather or with heavy physical activity, drink more to replace what you lose in sweat. A simpler test than counting litres: your urine should stay pale yellow or clear all day.<\/li>\n\n\n\n<li><strong>Keep your weight in a healthy range<\/strong> \u2014 obesity (BMI over 30) lowers urine pH and raises uric acid stone risk. Combined with a high-protein, high-sodium, low-fibre diet, it doubles the risk of forming stones.<\/li>\n\n\n\n<li><strong>Know your family history<\/strong> \u2014 stones run in families, and having a close relative who forms them raises your own risk about 2.5-fold. You cannot change this one, but knowing it is a reason to take the other seven more seriously, and to consider periodic imaging.<\/li>\n\n\n\n<li><strong>Do not cut out calcium<\/strong> \u2014 this is the one that surprises everyone. Most stones contain calcium, so avoiding it seems logical, and it is precisely backwards: low dietary calcium leaves more oxalate free to be absorbed from the gut and excreted into the urine, where it forms stones. Aim for <strong>800\u20131,200 mg a day from food<\/strong>.<\/li>\n\n\n\n<li><strong>Go easy on oxalate-rich foods<\/strong> \u2014 dark chocolate, spinach, rhubarb, beetroot, nuts, tofu, potatoes, beans and black tea are the main sources. The aim is variety rather than elimination; keeping total oxalate under about 50 mg a day is the usual target.<\/li>\n\n\n\n<li><strong>Keep protein moderate<\/strong> \u2014 above 2 g\/kg\/day, protein lowers urine pH and raises urinary calcium, pushing up uric acid stone risk. Somewhere between <strong>0.8 and 1.4 g\/kg\/day<\/strong> is the target, and it applies to plant protein as well as animal protein.<\/li>\n\n\n\n<li><strong>Avoid high-dose vitamin C supplements<\/strong> \u2014 ascorbic acid is metabolised to oxalate, and more than <strong>1,000 mg a day in supplement form raises stone risk by around 40%<\/strong>. Vitamin C from fruit and vegetables is not the problem; the megadose capsules are.<\/li>\n\n\n\n<li><strong>Get more citrate<\/strong> \u2014 citrate is the body&#8217;s own stone inhibitor: it raises urine pH and binds calcium so it cannot crystallise. Citrus fruit is the natural source, and about 4 oz of pure lemon juice a day is the figure usually quoted. If you take it as lemonade, make it unsweetened \u2014 sugary drinks push stone risk the other way.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"500\" height=\"334\" data-attachment-id=\"1182\" data-permalink=\"https:\/\/drsoaraweeurology.com\/ar\/2020\/06\/19\/8-good-habits-for-the-prevention-of-kidney-stones-formation\/lemon-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/drsoaraweeurology.com\/wp-content\/uploads\/2020\/06\/Lemon-1.jpg?fit=500%2C334&amp;ssl=1\" data-orig-size=\"500,334\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;ILCE-6000&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1456242731&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;35&quot;,&quot;iso&quot;:&quot;200&quot;,&quot;shutter_speed&quot;:&quot;0.0125&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Citrus fruit has protective effect on Kidney stone formation\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Citrus fruit has protective effect on Kidney stone formation&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/drsoaraweeurology.com\/wp-content\/uploads\/2020\/06\/Lemon-1.jpg?fit=500%2C334&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/drsoaraweeurology.com\/wp-content\/uploads\/2020\/06\/Lemon-1.jpg?resize=500%2C334&#038;ssl=1\" alt=\"Fresh lemons, a natural dietary source of stone-inhibiting citrate\" class=\"wp-image-1182\" srcset=\"https:\/\/i0.wp.com\/drsoaraweeurology.com\/wp-content\/uploads\/2020\/06\/Lemon-1.jpg?w=500&amp;ssl=1 500w, https:\/\/i0.wp.com\/drsoaraweeurology.com\/wp-content\/uploads\/2020\/06\/Lemon-1.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><figcaption class=\"wp-element-caption\">Citrus fruit is the simplest natural source of citrate, which inhibits stone formation.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">One thing that makes this advice sharper<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The list above is sound general advice, but prevention works considerably better when it is aimed at <em>your<\/em> stone. Calcium oxalate, uric acid and other stone types respond to different measures \u2014 cutting oxalate matters for one and is largely irrelevant to another.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Two things establish that: <strong>analysis of a stone you have passed<\/strong>, and urine studies. If you have already had a stone, keeping it for analysis is genuinely worth doing \u2014 it turns generic advice into a plan. Where more than diet is needed, <a href=\"https:\/\/drsoaraweeurology.com\/ar\/2021\/09\/03\/%d8%b3%d8%aa%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d9%88%d8%aa%d8%a7%d8%b3%d9%8a%d9%88%d9%85-%d8%ad%d8%b5%d9%88%d8%a7%d8%aa-%d8%a7%d9%84%d9%83%d9%84%d9%89\/\">potassium citrate therapy<\/a> is the medical version of habit 8. And if you want the background on <a href=\"https:\/\/drsoaraweeurology.com\/ar\/2020\/11\/06\/%d9%84%d9%85%d8%a7%d8%b0%d8%a7-%d8%aa%d8%ad%d8%af%d8%ab-%d8%ad%d8%b5%d9%88%d8%a7%d8%aa-%d8%a7%d9%84%d9%83%d9%84%d9%89\/\">why stones form in the first place<\/a>, that is covered separately.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have a history of kidney stones or would like a personalized prevention plan based on your metabolic profile, Dr. Soarawee Weerasopone offers specialist consultations at Bangkok Hospital Headquarters. <a href=\"\/ar\/\u062d\u062c\u0632 \u0627\u0633\u062a\u0634\u0627\u0631\u0629\/\">\u0627\u062d\u062c\u0632 \u0627\u0633\u062a\u0634\u0627\u0631\u0629<\/a>. \u064a\u0645\u0643\u0646 \u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0645\u0648\u0627\u0639\u064a\u062f \u0641\u064a \u0645\u0633\u062a\u0634\u0641\u0649 \u0633\u0627\u0645\u0e34\u0e15\u0e34\u0641\u064a\u062c \u0633\u0631\u064a\u0631\u0627\u0634\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0642\u0633\u0645 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0639\u0644\u0649 <a href=\"tel:0880221445\">088-022-1445<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions about Kidney Stone Prevention<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1\"><strong class=\"schema-faq-question\">\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0634\u0631\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649\u061f<\/strong> <p class=\"schema-faq-answer\">Drinking at least 2.5 litres of water per day is the single most effective lifestyle measure for kidney stone prevention. Adequate hydration dilutes urinary mineral concentrations, reducing the likelihood of crystal formation. In tropical climates or during physical activity, additional fluid intake is needed to compensate for sweat losses. The goal is to keep urine pale yellow or clear throughout the day.<\/p><\/div> <div class=\"schema-faq-section\" id=\"faq-question-2\"><strong class=\"schema-faq-question\">\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u062c\u0646\u0628 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u0623\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649 \u0627\u0644\u0643\u0644\u0633\u064a\u0629\u061f<\/strong> <p class=\"schema-faq-answer\">No. Counterintuitively, restricting calcium actually increases kidney stone risk. Low dietary calcium means more oxalate is absorbed from the gut and excreted in urine, where it binds with calcium to form stones. The recommended daily calcium intake is 800&#8211;1,200 mg from dietary sources. It is the excessive supplementation of calcium beyond dietary needs that may increase risk, not normal food-based calcium consumption.<\/p><\/div> <div class=\"schema-faq-section\" id=\"faq-question-3\"><strong class=\"schema-faq-question\">Does lemon juice really prevent kidney stones?<\/strong> <p class=\"schema-faq-answer\">Yes. Lemon juice is high in citrate, a natural inhibitor of kidney stone formation. Citrate raises urine pH, reduces calcium oxalate crystal aggregation, and directly binds urinary calcium to prevent it from forming stones. The recommended intake for stone prevention is 4 ounces of pure lemon juice or 32 ounces of prepared lemonade per day, ideally unsweetened, since sugary drinks increase stone risk. This is a simple, inexpensive, and evidence-supported preventive measure.<\/p><\/div> <div class=\"schema-faq-section\" id=\"faq-question-4\"><strong class=\"schema-faq-question\">Can eating too much protein cause kidney stones?<\/strong> <p class=\"schema-faq-answer\">Yes. High protein intake above 2 g\/kg\/day &#8211; particularly from animal sources &#8211; increases urinary calcium and uric acid excretion while lowering urine pH. This combination significantly raises the risk of both calcium oxalate and uric acid kidney stones. The recommended protein intake for stone prevention is 0.8&#8211;1.4 g\/kg\/day. Plant-based protein sources are generally preferable for stone-prone individuals.<\/p><\/div> <div class=\"schema-faq-section\" id=\"faq-question-5\"><strong class=\"schema-faq-question\">Is Vitamin C supplementation safe for people with kidney stones?<\/strong> <p class=\"schema-faq-answer\">Caution is advised. Vitamin C (ascorbic acid) is metabolized in the body into oxalate, a primary component of calcium oxalate stones. Taking more than 1,000 mg of Vitamin C supplements per day has been shown to increase kidney stone risk by approximately 40%. People with a history of calcium oxalate stones should limit Vitamin C supplementation and prefer obtaining it from natural food sources such as citrus fruits, guava, and bell peppers.<\/p><\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0625\u062e\u0644\u0627\u0621 \u0645\u0633\u0624\u0648\u0644\u064a\u0629:<\/strong> \u062a\u0645 \u0643\u062a\u0627\u0628\u0629 \u0648\u0645\u0631\u0627\u062c\u0639\u0629 \u0647\u0630\u0627 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0635\u0648\u0627\u0631\u0627\u0648\u064a \u0641\u064a\u0631\u0627\u0633\u0648\u0628\u0648\u0646\u060c \u0648\u0647\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0645\u0633\u0627\u0644\u0643 \u0628\u0648\u0644\u064a\u0629 \u0645\u0639\u062a\u0645\u062f \u0645\u0646 \u0627\u0644\u0628\u0648\u0631\u062f \u0627\u0644\u0637\u0628\u064a \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0634\u0641\u0649 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0628\u0628\u0627\u0646\u0643\u0648\u0643. \u0648\u0647\u0648 \u0645\u062e\u0635\u0635 \u0644\u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0641\u0642\u0637 \u0648\u0644\u0627 \u064a\u0634\u0643\u0644 \u0646\u0635\u064a\u062d\u0629 \u0637\u0628\u064a\u0629. \u0644\u0627 \u064a\u062a\u0645 \u062a\u0642\u062f\u064a\u0645 \u0623\u064a \u0646\u0635\u064a\u062d\u0629 \u0637\u0628\u064a\u0629 \u0623\u0648 \u062a\u0634\u062e\u064a\u0635 \u0623\u0648 \u0648\u0635\u0641\u0629 \u0637\u0628\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0646\u0648\u0627\u062a \u0627\u0644\u0645\u0631\u0627\u0633\u0644\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0627\u062d\u0631\u0635 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0631\u0639\u0627\u064a\u0629 \u0635\u062d\u064a\u0629 \u0645\u0624\u0647\u0644 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0623\u064a \u0639\u0644\u0627\u062c \u0637\u0628\u0649.<\/p>\n\n\n\n<script type=\"application\/ld+json\">{\n    \"@context\": \"https:\\\/\\\/schema.org\",\n    \"@type\": \"MedicalWebPage\",\n    \"headline\": \"8 Habits That Prevent Kidney Stones\",\n    \"description\": \"Eight evidence-based habits that reduce kidney stone risk, from fluid intake and body weight to why cutting calcium backfires, plus how stone analysis makes prevention specific to your stone type.\",\n    \"datePublished\": \"2020-06-19\",\n    \"dateModified\": \"2026-08-12\",\n    \"inLanguage\": \"en\",\n    \"author\": {\n        \"@type\": \"Physician\",\n        \"name\": \"Dr. Soarawee Weerasopone\",\n        \"medicalSpecialty\": \"Urology\",\n        \"url\": \"https:\\\/\\\/drsoaraweeurology.com\\\/\"\n    },\n    \"reviewedBy\": {\n        \"@type\": \"Physician\",\n        \"name\": \"Dr. Soarawee Weerasopone\",\n        \"medicalSpecialty\": \"Urology\"\n    },\n    \"about\": {\n        \"@type\": \"MedicalCondition\",\n        \"name\": \"Kidney Stone\",\n        \"alternateName\": \"Nephrolithiasis\"\n    }\n}<\/script>","protected":false},"excerpt":{"rendered":"<p>Most of what decides whether you form another kidney stone happens at the dining table and the water cooler. Dr. Soarawee Weerasopone, urologist at Bangkok Hospital, sets out the eight evidence-based habits \u2014 starting with the one that matters most.<\/p>","protected":false},"author":185281453,"featured_media":10099,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"Eight evidence-based habits that reduce kidney stone risk: fluid intake, body weight, family history, why not to cut calcium, oxalate, protein, vitamin C supplements and citrate. 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