Navigating Holiday Feasts: 5 Ways to Dodge Kidney Stones

At Urology Specialists of Cypress in Cypress, Texas, our patient-focused, board-certified urologist, James Stocks, MD, and dedicated team provide comprehensive urologic care year-round for patients from the Katy, Jersey Village, and Tomball areas.

Kidney stones are one of the conditions we treat most frequently, and it's not unusual to develop them during the holiday season due to overindulgence in holiday treats.

Kidney stone prevalence has been climbing, and 10 % of Americans will have a kidney stone at some point in their life. Whether you've had kidney stones in the past or want to avoid them in the future, the good news is that you can do just that with some smart planning.

Here are five recommendations that can help:

1. Stay hydrated (but choose wisely)

Hydration helps dilute your urine, reducing the concentration of minerals that form kidney stones. During the holidays, drink water consistently throughout the day, not just when you're thirsty. 

Skip sugary beverages and sodas, which can elevate uric acid levels and raise kidney stone risk. One study found that people whose diets had over 25% of calories from added sugars had an 88% higher risk of kidney stones.

2. Watch sodium and processed foods

High sodium intake triggers increased calcium excretion in urine, which contributes to calcium-based kidney stones. Many catered dishes, snack platters, and sauces are full of salt. 

Make conscious choices, such as asking for dressings on the side, to ease the burden on your kidneys.

3. Limit certain proteins and oxalate-rich foods

Oxalate combines with calcium to form 8 in 10 kidney stones, and many favorite holiday foods are rich in oxalate. If possible, limit your intake of oxalate-rich foods such as chocolate, nuts, sweet potatoes, and beets.

In addition, holiday feasts often include red meat, shellfish, and rich gravies, all of which can increase uric acid or calcium in the urine, causing kidney stones.

Opt for lean proteins such as poultry, fish, or legumes. Pair oxalate-rich foods with a source of dietary calcium (like a small portion of cheese or yogurt) to reduce oxalate absorption.

4. Control portion size and indulge mindfully

Large meals place considerable metabolic stress on the body and affect urine chemistry.

Use smaller plates or fill half your plate with vegetables or fruit before adding richer items.

It's okay to enjoy favorite holiday treats, but try to do so mindfully. Take the time to savor each bite, putting your fork down or taking a sip of water between bites.

5. Move around after meals

After eating, move your body to help prevent kidney stones. You don't have to run a marathon, but a short walk can help support circulation and urinary flow. This, in turn, helps reduce the build-up of crystallizing salts.

If you’ve had kidney stones before, Dr. Stocks can also use advanced diagnostics to guide specific interventions to help you control kidney stone risk during the holiday season.

If you’ve experienced kidney stones or want to reduce your risk before the next celebration, book an appointment or call 281-304-2521 today.