We’ve had a rash of kidney stone issues in our neighborhood the past few months. If you’ve ever had a kidney stone, you surely remember it. The pain is unbearable, coming in waves until the tiny stone passes through your urinary plumbing and out of the body. For many, kidney stones aren’t a one-time thing: in about half of people who have had one, another appears within seven years without preventive measures.


They form when certain chemicals become concentrated enough in the urine to form crystals. The crystals grow into larger masses (stones), which can make their way through the urinary tract. If the stone gets stuck somewhere and blocks the flow of urine, it causes pain.

This issue has become so concerning, that our neighbor, Kristen, who is a nurse, sent an email around informing folks of what they ought to consider in the hopes of avoiding any further problems with the little buggers. Preventing kidney stones isn’t complicated, but it does take some determination.


Here’s Kristen’s research-based advice:

Drink more fluids:   8-10 glasses of water a day is the goal. I’ve heard people say they don’t really like water, or they don’t feel that thirsty to drink that much water. But this is a learned habit. Drinking extra water dilutes the substances in urine that lead to stones. Strive to drink enough fluids to pass 2 liters of urine a day, which is roughly eight standard 8-ounce cups.


Increase your fiber intake by eating whole grains and more fresh fruits and vegetables.

Eat less beef, pork, and poultry. Many hospital kitchens and cafeterias have instituted a “Meatless Monday” to as a way to help patients and staff eat less animal protein. Try this idea at home—institute at least one meat-free day a week.


Eat a moderate or high amount of calcium-rich foods, such as dairy products. However, if you are dairy-sensitive, or a vegan, consider chia seeds, soy milk, dried figs, tofu, white beans, sunflower seeds, broccoli rabe, edamame, kale, sesame seeds, broccoli, sweet potatoes, mustard and collard greens, okra, oranges and fresh orange juice, butternut squash, and arugula. Getting your recommended amounts of calcium, combined with a diet low in sodium and protein, may decrease your risk of kidney stones.

Drink more citrus juice (freshly squeezed is best). Research shows that grapefruit and orange juice decreases the risk for developing kidney stones because its citric acid helps reduce the formation of calcium oxalate (a key component of kidney stones).


Eat only small to moderate amounts of foods that are high in oxalates, such as spinach rhubarb, un-soaked nuts, beets and cocoa powder.

Eat less salt. You can instantly do this if you minimize your intake of restaurant and commercially processed foods. From there, you can avoid adding it when you cook or eat. We add salt to food from force of habit or because we’ve LEARNED to like a salty taste. Taste food before you add salt and other seasonings and consider removing the salt shaker from your table. Having to have salt is habit that can also be UN-LEARNED.


Kristen reminds us (and those that have passed kidney stones thoroughly understand this advice) that prevention of kidney stones is much much easier than removing them. So with that in mind, here’s a recipe for a preventative measure, a kidney cleanse in the form of a tea—watermelon seed tea to be exact. Who thought we’d find a good use for those seeds, besides spitting contests, I mean?

Watermelon seed tea is a diuretic and stimulant that’s highly recommended, especially because of the excellent job it does cleansing and purifying the kidneys and bladder.


WATERMELON SEED TEA

1 pint boiling water 1-2 tablespoon watermelon seeds (ground or finely chopped)  Pour boiling water over prepared seeds and allow to steep at least 20 minutes. Let it cool, then strain and drink. If practical, the tea should be made fresh for each use. Do this at least once a day, three days a week.