Kidney stones are deposits of minerals and salts that crystallize in the kidneys. They become solid, and passing them in the urine can be extremely painful. Usually, the fluid in urine prevents waste products from coming into contact with each other. However, kidney stones can begin to form when there is not enough fluid or […]
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Anxiety is a natural response to feeling under threat. It causes people to feel worried, afraid, or stressed. It is natural for a person to feel anxious from time to time. A person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of […]
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Kidney stones are deposits of minerals and salts that crystallize in the kidneys. They become solid, and passing them in the urine can be extremely painful. Usually, the fluid in urine prevents waste products from coming into contact with each other. However, kidney stones can begin to form when there is not enough fluid or […]
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Anxiety is a natural response to feeling under threat. It causes people to feel worried, afraid, or stressed. It is natural for a person to feel anxious from time to time. A person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of […]
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Kidney stones are deposits of minerals and salts that crystallize in the kidneys. They become solid, and passing them in the urine can be extremely painful.
Usually, the fluid in urine prevents waste products from coming into contact with each other. However, kidney stones can begin to form when there is not enough fluid or too much solid waste content in the urine.
Though most kidney stones develop in the kidneys, they can form anywhere in the urinary tract.
Prevention
Researchers are still not exactly sure how or why kidney stones develop.
Dehydration is the primary risk factor for kidney stones. However, certain foods and various lifestyle habits can also increase the risk of developing them.
People who suspect that they have kidney stones or are at high risk of developing them should consult a doctor to find out what type of kidney stone they have and determine which specific foods or activities to avoid.
There are many steps a person can take to reduce the risk of kidney stones, including:
1. Staying hydrated
When urine contains more fluid, it is less likely that minerals and salts will cluster together and form stones. Darker urine is a sign of dehydration. Ideally, urine should appear pale yellow.
Doctors tend to recommend that a person drinks between six and eight 8 ounce (oz) glasses of water per day.
2. Reducing salt intake
Sodium, or salt, can cause water retention and lead to dehydration. The Food and Drug Administration (FDA) suggest that adults aim to keep their salt intake below 2,300 milligrams(mg) daily. This is equivalent to around one teaspoon of table salt.
Some examples of high salt foods include:
deli or smoked meats
most packaged or prepared meals
potato chips
most canned soups
most ready-to-make noodle or side dishes
foods that contain other types of sodium, including sodium bicarbonate, disodium phosphate, monosodium glutamate, baking powder, nitrites, and sodium nitrate
3. Maintaining a healthy body weight
Having overweight or obesity can put stress on the kidneys. However, it is always important to lose weight gradually and safely.
Crash dieting and following a diet high in animal protein can both increase the risk of kidney stones.
4. Limiting foods with calcium oxalate
Kidney stones can consist of many different compounds, including uric acid, struvite, and cysteine. The most common type of kidney stone involves calcium oxalate.
One 2014 study examined nearly 44,000 kidney stones and found that 67% were composed predominately of calcium oxalate.
Doctors usually only recommend restricting oxalate intake to those at a high risk of kidney stones or those with high oxalate levels.
Consuming calcium alongside oxalate-rich foods may reduce the risk of kidney stones by binding the chemicals together before they reach the kidneys.
Foods that contain high levels of oxalate include:
grapefruit and cranberry juice
potatoes
soybeans
spinach
some nuts, including cashews and peanuts
chocolate
rhubarb
beets
asparagus
most berries
celery and parsley
whole grains
tea
5. Avoiding excessive caffeine consumption
Caffeine speeds up metabolism and can cause dehydration. The recommended upper limit for adults is 400 mg of caffeine daily, which is equivalent to about four cups of coffee. It is important to remember that certain sodas, chocolate, teas, and energy drinks can also contain caffeine.
6. Avoiding sugary drinks
Some studies have linked sweetened drinks, especially those containing high-fructose corn syrup, to the development of kidney stones.
At least half of a person’s fluid intake should be pure water. Some research suggests that caffeinated drinks can increase the risk of stones, as can sweetened drinks and sodas.
7. Getting enough dietary calcium
Although calcium oxalate is the most common compound in kidney stones, consuming some dietary calcium helps reduce the risk of stones.
Most dairy products are a good source of calcium. Manufacturers fortify many other foods with calcium, including:
orange juice
canned fish with bones, such as sardines
tofu
some cereals
8. Increasing citric acidic intake
About 60% of people with kidney stones also have low citric acid levels.
Some good sources of citric acid include:
one 4 oz glass of undiluted, unsweetened lemon or lime juice
one 8 oz glass of orange juice
one 8 oz glass of melon or mango juice
9. Monitoring the intake of high acid foods
Highly acidic urine can increase the risk of uric acid kidney stones and make passing them more painful. High amounts of acid in the urine also encourage the kidneys to reabsorb citrate rather than excrete it. Citrate is a compound that can help flush out calcium-based stones, as well as impair their growth.
Highly acidic foods include:
red meat and pork
poultry
most types of fish
most cheeses
eggs
People do not need to avoid high acid foods entirely, as they can be a good source of protein. However, a person should monitor and limit their intake of these foods if they experience frequent kidney stones.
10. Taking supplements and vitamins
A wide range of natural supplements and vitamins are available that may help reduce the risk of kidney stones in some people, including:
potassium citrate
vitamin B-6, which occurs in foods such as bananas, mangos, soybeans, avocados, and halibut
other B vitamins, including riboflavin, thiamin, and B-12, none of which are harmful to people with kidney stones
vitamin D
calcium
fish oils
However, for many of these, it is best to check with a doctor or dietitian before use. Some supplements can increase the risk for some individuals.
How common are kidney stones?
According to the National Kidney Foundation, almost 1 in 10 people in the United States develop a kidney stone during their lifetime. The risk is around 19% for men and 9% for women.
Most men experience their first kidney stone after the age of 30 years.
Symptoms
Small kidney stones may not cause any symptoms, and they sometimes pass on their own without causing much discomfort. Medium-to-large kidney stones, however, can cause intense, sharp pain.
Symptoms usually begin once the stones have started to travel through the urinary system. Stones that become stuck can cause a backup of urine. This can be extremely painful.
Common symptoms of kidney stones include:
constant, intense pain in the lower back
bloody urine
vomiting or nausea, often from the pain
fever and chills
very unpleasant or odd-smelling urine
cloudy urine
stomachache that does not improve with gas medication
Treatment and when to see a doctor
If a person suspects that a kidney stone is the cause of substantial pain or discomfort, it is important to see a doctor.
Although most people experience no long-term consequences from kidney stones, they can be extremely painful and require medical monitoring.
In most cases, treating kidney stones involves increasing fluid intake, taking pain medications, and using medications that make the urine less acidic.
People with smaller stones may be able to go home and wait for the stone or stones to pass. People with larger or more severe stones may need to stay in the hospital.
Stones that are too large to pass or that become stuck in the urinary tract may require surgery. Surgery to remove the stones may also be necessary if an infection has developed around it.
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Anxiety is a natural response to feeling under threat. It causes people to feel worried, afraid, or stressed. It is natural for a person to feel anxious from time to time.
A person may have an anxiety disorder if they regularly feel severe levels of anxiety that impact their day-to-day life. A person’s feelings of anxiety may last for a long time or be out of proportion to their situation.
Anxiety comes in many different forms. Certain situations or tasks, such as public speaking or driving, can make a person feel anxious.
Additionally, a person may feel anxious about their health, certain body functions, or about relationships.
A person may also feel severe anxiety when faced with certain objects, places, or situations. Mental health professionals call this a phobia.
Anxiety can cause a person to feel restless, worried, tense, and unable to relax.
A person may also experience dizziness, a churning feeling in their stomach, nausea, and sweating.
Ways to overcome anxiety
There are numerous ways a person may overcome anxiety besides those listed here. What works for one person may not work for another.
A person struggling with anxiety can talk to a specialist about the best approach for them.
1. Coping strategies
The Anxiety and Depression Association of America (ADAA) recommends the following coping strategies for anxiety:
Relaxation: Practicing yoga, or trying meditation, breathing, massage, and relaxation techniques can help a person cope with anxiety.
Diet: Eating a well-balanced diet with regular meals and healthy snacks will keep the body healthy. Avoiding alcohol and caffeine can also reduce anxiety.
Sleep: Getting enough sleep each night can help a person feel more able to overcome anxiety.
Achievable goals: Instead of aiming for perfection, a person can try to do their best instead. This can help a person feel more positive about their achievements, and decrease the pressure they put on themselves.
Perspective: Stepping back from anxious feelings can help put a situation in perspective and make it seem less scary.
Support: Talking to friends and family or a health professional to get support with anxiety can help a person overcome anxiety.
2. Exercise and fitness
A recent study suggests that regular exercise has similar effects to antidepressant medications and improves anxiety.
The article explains people with anxiety and depression have decreased levels of brain-derived neurotrophic factor (BDNF), a neurotrophin in the brain,
After exercise, BDNF in the brain increases, which may improve symptoms of anxiety.
The ADAA suggests including 2.5 hours of moderate intensity exercise or 1.25 hours of vigorous intensity exercise each week, or trying a combination of both.
The ADAA suggests jogging, walking, cycling, or dancing three to five times a week for 30 minutes.
Setting smaller exercise goals will make an exercise program feel more achievable, and a person may be more likely to keep up with it for the long term.
A 2016 study concluded that exercise was more effective when done in shorter durations.
3. Medications
The Office on Women’s Health (OASH) lists the following types of medication for anxiety:
Benzodiazepines: What doctors call antianxiety medication, benzodiazepines are usually prescribed for short periods of time because they can be addictive, according to a 2020 review of the medication. They affect the central nervous system and slow down the body’s functions by increasing the effect of the brain chemical gamma amino butyric acid.
Beta blockers: According to the National Institute of Mental Health (NIMH), beta blockers reduce the physical symptoms of anxiety, such as trembling, a fast heartbeat, and sweating. People can use them as needed. There are also some natural sources of beta blockers, such as omega-3, that help anxiety.
Selective serotonin reuptake inhibitors (SSRIs): SSRIs stop the serotonin transporter (SERT) from removing serotonin from the synaptic cleft in the brain. Removing serotonin from the synaptic cleft means the brain does not benefit from its effects. By blocking the action of the SERT, serotonin levels in the brain can increase, which can improve
generalized anxiety disorder (GAD), panic disorders, and social anxiety.
Tricyclic antidepressants: This type of medication is similar to SSRIs. These medications affect five different neurotransmitter pathways, such as blocking the reuptake of serotonin and norepinephrine. However, they can cause more side effects than SSRIs, according to a 2020 review.
Monoamine oxidase inhibitors (MAOIs): MAOIs are an older type of antidepressant that work by blocking the monoamine oxidase enzyme, which breaks down serotonin, norepinephrine, dopamine, and tyramine. By stopping the breakdown of these neurotransmitters, their levels can increase in the brain and relieve symptoms of depression, panic disorders, and social phobia. According to OASH, a person should avoid eating certain cheeses and wines if they take MAOIs, and women may not be able to take birth control, some types of pain relief, or cold and allergy medication.
4. Therapy
There are many types of therapy a person can try to help overcome anxiety.
Psychotherapy, also called talk therapy, involves a person seeing a mental health professional.
A person can have psychotherapy in a group or on their own.
Types of psychotherapy include:
Acceptance and commitment therapy (ACT)
ACT uses acceptance and mindfulness strategies to help alleviate anxiety.
ACT also encourages a person to commit to behavior changes that will help them overcome anxiety.
Cognitive behavioral therapy (CBT)
CBT focuses on identifying and understanding a person’s thinking and behavioral patterns.
By doing this, a person can change these patterns to reduce their anxiety.
According to the ADAA, people can see benefits in 12 to 16 weeks.
CBT helps a person learn skills they can use throughout their life to overcome anxiety.
Sessions may provide a person with activities or homework to complete to help them progress during their course of therapy.
Exposure therapy
Exposure therapy is a type of CBT. A person is gradually exposed to the things that make their anxiety worse in a safe environment.
This can help a person feel less anxious about the situations, places, or objects that cause them stress.
According to the ADAA, exposure therapy can be very effective for phobias and obsessive compulsive disorder.
Types of anxiety
There are many different types of anxiety disorder. They include:
Generalized anxiety disorder (GAD)
Generalized anxiety disorder is a type of chronic anxiety.
A person with GAD will feel anxious or worried most days for at least 6 months.
A person may feel anxious about their health, work, social interactions, or their situation in life more generally.
Social anxiety
A person with social anxiety will feel anxious about social interactions or social performances.
A person may worry that other people will judge them negatively because of what they say or do.
A person may avoid social situations, so social anxiety can affect a person’s work and school life.
Swallowing anxiety
Swallowing anxiety is also called phagophobia.
Swallowing anxiety can cause problems with a person’s eating patterns.
According to the National Foundation of Swallowing Disorders (NFOSD), a person with swallowing anxiety may:
over-chew their food
avoid certain types of food or textures
feel as though food is stuck in their throat
find it difficult to start swallowing
A person may develop swallowing anxiety if they have experienced a traumatic event such as choking, regurgitation, or abuse.
Performance anxiety
Performance anxiety refers to anxiety a person experiences about performing specific tasks.
Studies into performance anxiety in musicians, summarized in a 2017 review, found that singers had higher amounts of the stress hormone cortisol when someone asked them to perform in front of an audience.
In some cases, even virtual audiences in a VR headset increased a person’s stress levels when performing.
According to the 2017 review, performance anxiety triggers include:
taking exams
public speaking
writing
sexual performance
sports
the performing arts
This review suggested that performance anxiety may be a type of social anxiety because it overlaps with the fear of negative evaluations and fear of extreme, negative social costs that characterize social anxiety.
However, the specific mechanisms behind performance anxiety in particular are unclear.
Health anxiety
Health anxiety is also called hypochondria.
A person with health anxiety will feel excessive anxiety about developing a health condition, and their worry may be out of proportion with the chances of them developing a particular health condition.
According to the Centre for Clinical Interventions (CCI), a person with health anxiety may still believe they are at risk of an illness despite having negative tests from health professionals. They may also check their body obsessively or take medical tests more than necessary.
Health anxiety can occur in people who are healthy and in people who have health conditions, regardless of whether they are experiencing symptoms.
Sexual anxiety
Both men and women can experience sexual anxiety.
Sexual anxiety can have a negative affect on a person’s sex life, as they may worry about their looks or that they will disappoint sexual partners.
A 2015 study found that over one-third of men in the study had a negative self image of their genitalia, which contributed to sex anxiety and erectile dysfunction.
Results from a 2014 study published in the journal Body Image suggest that body self-consciousness and body shame during sexual activity negatively correlated with sexual satisfaction, according to self-reported measures of these criteria in college women who participated in the study.
Relationship anxiety
Relationship anxiety can occur in new relationships or long-term relationships.
According to a 2015 study, a person may seek reassurance excessively from their partner or silence themselves to please their partner if their opinions or feelings differ from their partner.
Driving anxiety
According to the ADAA, a person’s driving anxiety may include the following fears:
driving outside their comfort zone on their own
getting lost
running out of gas
being unable to find a parking spot
going too fast and losing control
getting into a car accident
Driving anxiety can affect a person’s social and professional life.
Phobias
A person with a phobia will experience intense fear about specific objects or situations.
The fear they feel will often be out of proportion with the threat the object or situation presents.
A person with a phobia may take steps to avoid the object or situation, and experience excessive anxiety about encountering it.
Specific phobias can include:
flying
heights
certain animals
injections
blood
Support systems and resources
A person living with anxiety can use their friends and family as a support network to help them cope with and overcome anxiety.
A person can contact a doctor or mental health professional if they have concerns about their anxiety or are seeking treatment.
The way a person responds to anxiety treatments is very individualized, and one treatment may work for some people but not others.
Coping strategies, lifestyle changes, therapy, or medication can all be part of a person’s anxiety treatment plan.
There are many different types of anxiety, and treatment may be different for each.
As a result, it is important for a person to get the correct diagnosis before seeking treatment in order to increase their chances of overcoming anxiety.
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