8 Habits That Prevent Kidney Stones

最終更新日： 2026年8月15日

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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.

If you only act on one, make it the first. 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.

• 泌尿器センター バンコク病院 タイ オンライン予約 02-310-3009 bhquro@bdms.co.th
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• バンコク病院 オンライン予約 099-424-1583 info@phuketinternational.com

腎臓結石を防ぐための8つの習慣

1. お水をたくさん飲んでください — at least 2.5 litres a day, 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.
2. Keep your weight in a healthy range — 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.
3. 家系を知る — 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.
4. Do not cut out calcium — 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 800–1,200 mg a day from food.
5. Go easy on oxalate-rich foods — 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.
6. Keep protein moderate — above 2 g/kg/day, protein lowers urine pH and raises urinary calcium, pushing up uric acid stone risk. Somewhere between 0.8 and 1.4 g/kg/day is the target, and it applies to plant protein as well as animal protein.
7. Avoid high-dose vitamin C supplements — ascorbic acid is metabolised to oxalate, and more than 1,000 mg a day in supplement form raises stone risk by around 40%. Vitamin C from fruit and vegetables is not the problem; the megadose capsules are.
8. Get more citrate — citrate is the body’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 — sugary drinks push stone risk the other way.

One thing that makes this advice sharper

The list above is sound general advice, but prevention works considerably better when it is aimed at your stone. Calcium oxalate, uric acid and other stone types respond to different measures — cutting oxalate matters for one and is largely irrelevant to another.

Two things establish that: analysis of a stone you have passed, and urine studies. If you have already had a stone, keeping it for analysis is genuinely worth doing — it turns generic advice into a plan. Where more than diet is needed, potassium citrate therapy is the medical version of habit 8. And if you want the background on why stones form in the first place, that is covered separately.

腎臓結石の既往がある方、または代謝プロファイルに基づいた個別化された予防プランをご希望の方は、ソアラウィー・ウィーラソポーン医師による専門外来がバンコク病院本社で受診可能です。. 診療をご予約. サミティウェート・シーラチャ病院のご予約は、泌尿器科（電話番号：）までお問い合わせください。 088-022-1445.

腎臓結石予防に関するよくある質問

免責事項 この記事は、バンコク病院本部のボード認定泌尿器科医であるソアラウィー・ウィーラソポン医師（Dr. Soarawee Weerasopone）によって執筆および監修されています。教育目的のみを意図しており、医学的なアドバイスを構成するものではありません。個人的なメッセージチャンネルを通じて、医学的なアドバイス、診断、処方箋が提供されることはありません。医療処置を開始する前に、必ず資格を持った医療従事者にご相談ください。.