Christmas is peak kidney stone season. Blame dehydration, the heat and all that food
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Christmas in Australia is a great time to spend enjoying the outdoors, with plenty of good food and drink.
But such a combination contributes to this time of year being the peak season for kidney stones.
But what exactly are kidney stones? Why is this painful kidney condition more common at this time of year? And how can you reduce your risk?
What are kidney stones, actually?
Kidney stones are hard crystals made from minerals – such as calcium and oxalate – in the urine. They form when the urine becomes too concentrated. This allows these minerals to stick together forming stones.
Stones usually start the size of tiny grains of sand, and cause no symptoms. When stones become large enough, however, they can migrate down the ureter (the narrow tube between the kidney and bladder). During this migration, they can block the flow of urine, causing severe pain.
Pain is from the middle of the back to the pelvis, and comes and goes as the stone makes its way down the ureter. There’s usually nausea, vomiting and blood in the urine at the same time.
In severe cases, kidney stones can block the flow of urine and trap bacteria, causing severe infection. This can cause permanent kidney damage.
About one in ten Australians will get a kidney stone at some point in their lives. This condition affects adults of all ages with those aged 40–60 most at risk.
Now let’s see why kidney stones are more common at this time of year.
Phew, it’s hot …
Kidney stones are most common in the heat. A recent review showed the risk of kidney stones increases by 2.4% for every 1°C increase in average outdoor temperature.
Higher temperatures cause more sweating and dehydration. This concentrates your urine and allows minerals in your urine to form into stones.
People living in tropical areas with higher humidity, such as Far North Queensland, are more prone to kidney stones.
That’s because the humid air stops sweat from evaporating to fully cool the body. This leads to even more sweating and worsens dehydration, increasing your risk of kidney stones forming.
… and getting hotter
Climate change, with its higher temperatures and heatwaves, means kidney stones are likely to be even more common.
That’s partly because high-risk zones are expanding. Hot tropical climates closer to the equator have higher rates of kidney stones. But as global temperatures rise, these zones are expanding away from the equator to more cooler regions, putting more people at risk.
With climate change, heatwaves are becoming more frequent and lasting longer. Along with this comes an increased risk of dehydration and kidney stones.
Those most at risk now and into the future include elderly people, outdoor workers and people without access to adequate cooling.
Food, drink and travel
Christmas is a risky time for kidney stones for other reasons. Festive eating and drinking, plus altered travel habits, means this time of year has the ideal conditions for kidney stones to form.
Excess alcohol leads to dehydration, which we know increases the risk of kidney stones. Sugary soft drinks and foods high in salt, such as meat, chips and cheese, lead to more stone-promoting minerals to aggregate into stones.
Foods that contain high levels of oxalate, a naturally occurring chemical in certain plant foods, also increase the chance of a kidney stone if eaten regularly over a long period of time. Examples of foods high in oxalate include spinach, almonds and dark chocolate.
Long road trips and air travel can result in disrupted routines. Travel is a common cause of dehydration because people tend to drink less, access to toilets can be inconvenient, and hot destinations increase sweat losses. This leads to reduced urine volume that is more concentrated.
Ways to prevent kidney stones
The vast majority of kidney stones can be prevented. Here’s how you can significantly reduce your risk of kidney stones this holiday season.
1. Drink more water
Drinking enough water is the most important way to prevent kidney stones. You should aim for 2.5–3 litres of fluids a day, more on hot days or during exercise.
The best way to know if you are well hydrated is by looking at your pee. It should look pale or clearer, with no smell. Another good sign is not feeling thirsty.
The best fluid to drink is water. You can add a squeeze of lime or lemon. These contain citric acid, which prevents stones from forming.
Drink alcohol in moderation. Match one standard drink with a glass of water.
2. Don’t overeat
It might be tempting to overeat during the holiday season, but try to limit the types of foods we know increase your risk of kidney stones. You don’t have to avoid these salty and sugary foods entirely.
There are plenty of fresh fruit and vegetables in season this time of year, and are great sources of magnesium and fibre. These bind oxalate in the gut, preventing it from reaching the kidney. Fresh fruit and vegetables are also high in stone preventers, such as citric acid and potassium.
3. Avoid the heat
This will reduce fluid loss, lowering your risk of dehydration and kidney stones forming.
Stay out of the heat during the hotter times of the day, and seek shade or air conditioning. Take advantage of pools or the ocean to stay cool.
Anthony Dat, Adjunct Lecturer, Department of Surgery, School of Clinical Sciences, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How to Get Relief From Degenerative Disk Disease
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Dr. Alyssa Kuhn shows us how:
Giving your spine the support it needs
While exercises can’t do much about the actual degeneration of the disks in question, what they can do is support your spine such that much less pressure is placed on them during everyday life, because the muscles of your back are lifting them up.
Naturally, it is important to do the exercises carefully, because you don’t want to do the opposite of take pressure off the spine, and do yourself an injury while unduly pressuring it during exercise.
So, here’s how to balance those needs and get where you need to be:
- Pelvic tilt with alternating leg lifts: lie on your back, tilt your hips backwards to press your lower back into the floor, bend your knees, lift one leg, then the other while keeping your lower back flat and preventing it from arching.
- Modified side plank: lie on your side with your knees bent, prop yourself up on your elbow with your shoulder directly above your elbow, lift your hips from your knees, squeeze your glutes, and hold the position.
- Stair calf stretch: place the balls of your feet on the edge of a step with your heels hanging off, stack your feet if comfortable, lower your heels to stretch your calves, and hold the position.
- Standing high knee march: stand tall with your shoulders rolled back, lift one knee as high as you can without leaning forwards, lower it, then alternate sides while keeping your chest upright.
- Resistance band row: secure a resistance band to a sturdy anchor, hold both ends, stand tall with your shoulder blades back and elbows close to your sides, pull the band towards your torso while squeezing your shoulder blades together, pause briefly, then slowly return your arms to the starting position.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
For a much deeper understanding of treating back pain, here’s a great book that we reviewed a little while back:
Treat Your Own Back – by Robin McKenzie ← he’s a physiotherapist and not a doctor, and/but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. His work is very well-respected, and almost any English-speaking physiotherapist will have read his books.
Take care!
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Better Sex = Longer Life (Here’s How)
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This is Dr. Candice Hargons. She’s a professor of psychology, and has served on the Kentucky Psychological Association Board, the Society of Counseling Psychology Executive Board, and the American Psychological Association (APA)’s Council of Representatives. She also served on the APA Board of Directors, after receiving the APA’s Presidential Citation award for her research and leadership.
She leads the Study of Mental And Sexual Health Equity in Relationships (SMASHER Lab), with a predominant focus on promoting good sex, sexual wellness, and liberation among couples and communities.
In her own words:
❝Sex is one of the most common and normal human behaviors, and yet it remains relatively taboo as a topic. Many people worry about being judged, either for being perceived as too sexual or not sexual enough, and a major focus of my work is to normalize talking and learning about sex to improve sexual functioning across the adult lifespan.❞
~ Dr. Candice Hargons
So, let’s do that!
What does good sex do for health?
We’ve written previously about the health aspects of orgasms specifically:
“Early To Bed…” (Mythbusting Orgasms) ← including resources pertaining to anorgasmia, the inability to orgasm
…but orgasms are not the be-all-and-end-all of sex; see for example:
A Urologist Explains Edging: What, Why, & Is It Safe? ← when the journey is genuinely more of a focus than the destination
And certainly, good sex is simply a very good way to relax and de-stress, which is important, given how important stress management is to general health in very many ways (affecting things ranging from inflammation to heart health and more).
Plus, while the level of athleticism deployed may vary, sex is a physical activity, and physical activity is, as a rule, good.
There’s more to it than that though! It also can help us bind closely to our loved ones, in a positive way, which—critically—has a very positive impact on healthy longevity:
Only One Kind Of Relationship Promotes Longevity This Much! ← this is about the seriousness of the relationship, not the sex, but for most people, a strong and fulfilling relationship will include having good sex.
The scientific relationship between sex and longevity also got a whole chapter in this excellent book that we reviewed all so recently:
Age Proof: The New Science of Living a Longer and Healthier Life – by Dr. Rose Anne Kenny
What makes it “good”?
Dr. Hargons considers (and her opinion is backed by extensive research in the SMASHER Lab, if you’ll pardon the mental image that that might conjure) that first and foremost… It has to feel good to all parties involved.
In contrast, oftentimes, one partner’s pleasure is prioritized over another’s, and that becomes a problem.*
*assuming that’s not part of an established kink dynamic with enthusiastic affirmative consent, such as if the partner whose pleasure is being deprioritized is enthusiastically requesting to be denied orgasms, for example. Yes, that’s a real kink and even a popular one, but it’s not what’s happening in most sexually uneven relationships.
This kind of unplanned disparity often goes undiscussed by the couple in question—especially in heterosexual couples if the man is getting what he wants/needs and the woman isn’t, because there’s a rather lop-sided societal expectation in that regard. And even a loving, well-intentioned man can simply not know how to do better and be afraid to ask. And for that matter, it’s also entirely possible for his partner to not know either.
Dr. Hargons lists the four main keys as:
- Communication
- Intimacy
- Passion
- Pleasure
And communication indeed comes first, so to speak. For example, she advises:
❝Begin by identifying what you like and don’t like sexually. An easy way to do this is to create a “Yes, No, Maybe So” list. You can use paper or a Notes app on your phone.
Create three columns: one for Yes, No, and Maybe So sections. In the Yes section, write all the things you enjoy and want to keep doing sexually, as well as things you have not tried yet that you want to try. In the No section, write all the things you don’t enjoy and do not want to do anymore. It can also include things you haven’t tried that you’re uninterested in trying. Finally, in your Maybe So list, write all the things you’re curious about and/or are only willing to try in specific settings or circumstances.
You can share this list with your partner, but even if you are not ready to do that, you will already have enhanced your sexual self-awareness and be better positioned to talk with your sexual partner about what you want.❞
This represents an important shift from “whatever” to taking an active role in your sex life at your own pace.
And from there, it’s just a matter of exploring, together, and learning as you go. Could anything be more exciting than that?
“What if I’m single?”
We talked about this a little previously, more relationally than sexually specifically, though:
Now, a single person can of course still have an active sex life if you so choose, in which case, the above advice still applies, just, it’ll be conversations with your partner-of-the-moment rather than with a life partner. And that’s important too! Just because something is casual, doesn’t mean it need not be entered into mindfully and with a sense of what you want out of it, and communicating that effectively (while encouraging the same from others, and of course actually listening to, and caring about, what they say too).
And if you are, perchance, single and decided on a life of celibacy now, you can and (if you are sexual at all) should still figure out what you like and don’t like sexually, because even if it’s going to be you-on-you action, it will be good for you to love yourself enough to do it right.
Seriously, treat yourself at least as well as you would any other lover.
On which note, corded wand-style vibrators like the famous “Magic Wand” kind are much more powerful than the battery kind, and you will feel the difference, in a good way.
And if you really want to invest in your sexual wellness and you like the idea, saddle-style vibrators like this one will rock your socks off in ways handheld vibrators couldn’t dream of.
Want to know more?
You might want to check out Dr. Hargons’ book:
Good Sex: Stories, Science, and Strategies for Sexual Liberation – by Dr. Candice Hargons ← this covers so many important areas, more than we have room to here. Just check out the table of contents, and you’ll see what we mean.
…which we haven’t reviewed yet, but here are some excellent related books that we have:
- Come Together: The Science (and Art) of Creating Lasting Sexual Connections – by Dr. Emily Nagoski
- Better Sex Through Mindfulness: How Women Can Cultivate Desire – by Dr. Lori Brotto
Enjoy!
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When You Lose Weight, Here’s How Your Body Fights To Regain It For You
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It’s well-known that intentional weight loss is often regained quickly, but it’s not always clear why.
Sometimes it is clear! For example, we wrote previously about how a person who has been on GLP-1 RAs may afterwards be even more inclined to put on fat than before:
❝Of the four studies that actually looked at the macros (unlike most studies), they found that on average, protein intake decreased by 17.1%. Which is a big deal!
It’s an especially big deal, because while protein’s obviously important for everyone, it’s especially important for anyone trying to lose weight, because muscle mass is a major factor in metabolic base rate—which in turn is much important for fat loss/maintenance than exercise, when it comes to how many calories we burn by simply existing.
A reasonable hypothesis, therefore, is that one of the numerous reasons people who quit GLP-1 agonists immediately put fat back on, is because they probably lost muscle mass in amongst their weight loss, meaning that their metabolic base rate will have decreased, meaning that they end up more disposed to put on fat than before.
And, that’s just a hypothesis and it’s a hypothesis based on very few studies, so it’s not something to necessarily take as any kind of definitive proof of anything, but it is to say—as the researchers of this review do loudly say—more research needs to be done into this, because this has been a major gap in research so far!❞
Read in full: Semaglutide’s Surprisingly Unexamined Effects
But that’s about GLP-1 receptor agonist drugs; what about dietary weight loss?
It can be quite different in terms of its mechanism, for example: The 3 Phases Of Fat Loss (& How To Do It Right!)
But new science sheds a light on where these things meet:
Of mice and menus
Researchers (Dr. Frankie Heyward et al.) did a mouse study showing that after weight loss, the body often continues generating persistent hunger signals for weeks, increasing the drive to regain lost weight.
The way that this happened suggests that the body is likely to biologically defend a previously higher weight, creating sustained pressure to return to that elevated weight rather than comfortably maintaining the lower one.
Notably, only mice whose food intake remained permanently restricted to match lean controls maintained their weight loss, suggesting that reaching a lower weight didn’t erase the physiological drive to regain. This suggests that the draconian methods discussed in our article “What Are The “Bright Lines” Of Bright Line Eating?” may work, at least for long-term weight loss, if not necessarily for happiness*.
*For health and happiness, we would suggest almost the opposite, per: Intuitive Eating Might Not Be What You Think and What Flexible Dieting Really Means 😎
Back to the recent study: mice who gained weight the most quickly during their first four weeks on a high-fat diet were more likely to regain more weight later, which means early weight-gain responsiveness appears to predict long-term vulnerability.
Because both mice and humans share the same relevant pathways in this case, this has implications for GLP-1 receptor agonist use too, because while GLP-1 RAs can effectively reduce body weight, these findings suggest that underlying hunger biology will still persist and contribute to regain when treatment or calorie restriction stops.
You can read the new paper itself, here: Evidence of persistent hunger following dietary weight loss in mice
Want to learn more?
You might like these main features on getting your body just the way you want it, sustainably and healthily:
- How To Lose Weight (Healthily!)
- How To Build Muscle (Healthily!)
- How To Gain Weight (Healthily!) ← this one’s specifically about gaining healthy levels of fat, for any who want/need that
And also:
Can We Do Fat Redistribution? ← yes we can, but there are caveats
Take care!
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Artichoke vs Eggplant – Which is Healthier?
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Our Verdict
When comparing artichoke to eggplant, we picked the artichoke.
Why?
It was quite one-sided today!
In terms of macros, artichoke has nearly 2x the fiber and carbs, and more than 3x the protein, making it the most nutrient-dense option by far in this round.
In the category of vitamins, artichoke has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, and K, while eggplant boasts only (slightly) more vitamin E, yielding a 9:1 victory for artichoke.
Looking at minerals next, artichoke has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while eggplant boasts only (slightly) more selenium, giving an 8:1 victory for artichoke in this round.
In other considerations, artichoke is much higher in polyphenols, so that’s another point in its favor.
Adding up the sections is barely needed today; it’s a clear total win for artichoke. Still, do enjoy either or both (perhaps together; ratatouille is a great option to use them both and more), as diversity is good!
Want to learn more?
You might like:
- Oven-Roasted Ratatouille ← this is a super-easy but very tasty recipe; it includes eggplant by default but not artichoke, just add that in, treating it the same as the eggplant and zucchini
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
Enjoy!
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Dealing With Spider Veins & More
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Aside from aesthetic considerations, this can lead to more serious problems, so it’s best to catch it early:
Chronic venous insufficiency
Chronic venous insufficiency (CVI) is a failure of the veins of the lower legs to push blood back towards the heart because the one-way valves weaken, leading to backward flow, pooling, increased pressure, swelling, and skin damage.
There are risk factors, some of which some are modifiable and some aren’t. Namely: older age, heavier weight, prolonged sitting or standing, limited mobility, family history (+50% risk if one parent affected, +80% if both), female hormonal changes, previous deep-vein thrombosis, and leg injuries that damage valves.
In terms of early warning signs, watch out for: heavy, aching, or tired legs (often worsening by day’s end and improving with elevation), ankle swelling that disappears overnight and returns daily, spider veins, varicose veins, and/or rust-brown ankle discoloration from iron deposition.
If it’s not caught early, then you can expect to also see: stasis eczema with itching, flaking, and dryness; tightening and fibrosis of the lower leg (lipodermatosclerosis); pale white patches (atrophie blanche); and there’s also a progressively increasing risk of leg ulcers, especially near the inner ankle.
Early diagnosis matters, because chronic inflammation, impaired wound healing, recurrent infections, skin breakdown, and long-lasting ulcers can take months or years to heal—if ever.
Upon diagnosis, there are lifestyle options and medical options:
- Lifestyle options:
- regular movement to activate your calf “muscle pump”
- taking frequent breaks from prolonged sitting or standing
- elevating your legs whenever possible
- wearing compression stockings
- maintaining a healthy weight
- reducing sodium intake
- Medical options:
- consistent compression therapy as the cornerstone
- medical-grade fitted stockings
- minimally invasive vein-closure procedures such as:
- sclerotherapy
- endovenous laser therapy
- radiofrequency ablation
If you’re still at the happy stage of prevention rather than cure, then Dr. Suarez recommends hourly movement breaks at a desk job, weight-shifting and calf flexing if standing all day, routine leg elevation (especially evenings), wearing compression if at high risk, protecting the skin, and paying attention to early signs like swelling or visible veins.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
Remedies To Reduce Varicose Veins (Or Avoid Them Entirely)
Take care!
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- Lifestyle options:
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Most People Over 50 Don’t Know This Core Activation Trick
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Here’s a simple and effective trick to activate your core muscles, without the confusion created by a lot of more complicated explanations:
Prepare for a poking
The core includes up to 29 muscles (depending on how we count them) around the spine, pelvis, and torso. Activating these muscles improves stability and reduces injury risk during movement, but common advices about how to do so can be a bit overcomplicated and unhelpful, leading to confusion and/or incorrectly-done exercises.
Instead, he says: imagine someone poking your side—your natural reaction is to tense your tummy and glutes. This instinctive tension effectively activates your core, without you having to think about the various muscles involved or whether to push or pull your stomach this way or that.
Once you’ve got that, practice maintaining the core tension while breathing steadily in and out (don’t hold your breath!). Start by feeling the tension with your fingers. Then keep that contraction while breathing to build awareness and control.
Next, you can bring that into other positions and movements, to master it fully and make it a part of your natural way of holding yourself.
For more on all of this, plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?
Take care!
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