Kidney stones

• There is not yet sufficient evidence to determine whether hormonal fluctuations during menopause influence the formation of kidney stones.
• Your lifestyle can impact the development of kidney stones. You may also have a genetic predisposition.
• Kidney stones appear to occur more frequently in postmenopausal women.
• There are many adjustments you can make to reduce or prevent kidney stones. Consider eating less salt and protein, drinking enough water, and consuming sufficient fibre.

Kidney stones are formed by a build-up of waste products from urine. These accumulate into hard, stone-like clumps that vary in size. Sometimes they remain in the kidneys without causing any symptoms. However, if the kidney stones move into the ureter, you may feel severe pain.

Oestrogen helps regulate your calcium balance. When the production of this hormone decreases during menopause, this balance can be disrupted. There is not yet sufficient evidence to confirm whether this leads to more calcium-rich kidney stones. However, your lifestyle can increase the risk of kidney stones. You can also develop them if your urine becomes too concentrated, which is often indicated by dark-coloured urine, typically caused by insufficient fluid intake.

Additionally, your body may lack protective substances. This can occur due to a diet high in salt, protein, or oxalate-rich foods. Calcium, oxalate, and uric acid in your body can then accumulate in the kidneys and form crystals, which may cluster together to create kidney stones.

Kidney stones seem to occur slightly more often in postmenopausal women than in premenopausal women. One study suggests that postmenopausal women have up to a 27% higher chance of developing a kidney stone for the first time compared to women before menopause. However, the exact cause of this difference has not yet been determined, and research results vary.

Sometimes, the development of kidney stones is not related to lifestyle or diet but is genetically determined. Additionally, medication use and various medical conditions can promote stone formation. Examples include gout, obesity, or chronic bowel diseases.

Some studies suggest that hormone replacement therapy (HRT) may increase the risk of kidney stones by up to 21%. However, other studies do not show a relationship. Always consult a doctor before starting HRT, especially if you have an increased risk of kidney stones.

Sometimes, kidney stones cause no symptoms, and you may go a long time without noticing them. Smaller kidney stones can pass naturally; drinking plenty of water and using pain relief can help. Other women experience significant pain when the stones move into the ureters. For larger kidney stones, medical intervention may be necessary, such as a lithotripsy procedure, a ureteroscopy (removal via the urethra), or, in severe cases, surgery under anaesthesia. You may recognise kidney stones by the following symptoms:

• Severe pain in the side and back, often radiating to the lower abdomen and groin;
• Pain during urination;
• Pink, red, or brown urine (blood in the urine);
• Frequent urge to urinate and passing small amounts of urine;
• Fever and chills if an infection is present;
• Nausea and vomiting.

If you experience one or more of these symptoms, contact your doctor to determine whether you have kidney stones.

There are various ways to effectively address kidney stones. You don’t have to live with them. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements or medications may help.

When your hormonal balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and adequate rest can help prevent or alleviate symptoms. Small adjustments can already make a difference in how you feel.

When using medications or supplements, a balanced lifestyle supports your body in absorbing nutrients and processing medications, making supplements and medications more effective. Experts recommend the following for kidney stones:

• Eat less salt and protein. Excessive salt and animal protein can increase calcium excretion and raise the risk of kidney stones.
• Do you consume foods high in calcium? Combine them with oxalate-rich foods. Calcium binds to oxalate in the intestines, preventing it from entering the urinary tract through the bloodstream. Avoid consuming too many oxalate-rich foods, as this can increase the risk of stones. Oxalate is found in spinach, rhubarb, beets, and kale.
• Maintain a healthy weight. If you are overweight, try to lose weight through a healthy lifestyle.
• Replace sugary soft drinks with water. Drinks high in sugar can lower the pH of your urine, increasing the risk of kidney stones. Water helps dilute waste products and prevent kidney stones.
• Drink at least 2 to 2.5 litres of water per day. This keeps your urine diluted, may help you pass small kidney stones naturally, and reduces the risk of new stones.
• Eat fruits containing citrate. Citrate protects against stone formation. You can find citrate in oranges, melons, and lemons.
• Regularly eat fatty fish, such as herring or sardines. Fish contains omega-3 fatty acids, which are particularly beneficial during menopause. Research suggests that omega-3 fatty acids may slightly reduce oxalate levels in urine, which could be advantageous for kidney stones.
• Consume fibre-rich foods. While evidence is limited that fibre binds oxalate, it does contribute to a healthy weight and good bowel function, which can benefit your kidneys. Fibre is found in whole grains, vegetables, fruits, nuts, and seeds.
• Ensure adequate vitamin D production during spring and summer. In winter, a supplement may help. Consult your doctor, especially if you’ve had kidney stones before. Excessive vitamin D intake combined with calcium can slightly increase the risk of kidney stones.

Have you had kidney stones before? Regular medical check-ups can help detect and treat early signs of new stone formation.

During menopause, your body’s processes for energy production, muscle building, and skin repair change. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman during menopause.

The effectiveness of supplements depends on your lifestyle and health and can vary from person to person. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.