The holidays are all about indulgence – festive feasts, endless toasts, and celebrations that make the season magical! Being on a mission to prevent new stones doesn’t mean you have to miss out on the fun. With a little planning and our clever tips, you can enjoy the festivities to the fullest!



Can I still enjoy my favorite festive dishes as a stone former?



Absolutely! Thanksgiving and Christmas wouldn’t be the same without those delicious feasts. And the good news is, you can enjoy your festive favorites without upping your stone risks! It’s all about finding the right balance.



The key to staying on track with your diet is to plan your meals ahead. If you know you’re going all-in for a hearty dinner, choose lower-sodium and lower-sugar choices for the rest of the day. And when it’s time for the main event, keep your portions in check. If you’re all about the classic Thanksgiving turkey or can’t resist grandma’s Christmas roast, treat yourself to a slice (or two!) and pair it with some fresh salad or roasted vegetables.



Don’t stress out even if you do overindulge – it’s the holidays after all! One meal won’t undo your stone prevention efforts. What truly matters is how you move forward. For practical tips to help you get back on track with your diet, check out <a href="https://wpewellness.worstpainever.com/resources/a-stone-formers-guide-to-overcoming-stress-eating?urinalysis=false">our article here</a>!



I love my festive booze. Is it safe to drink even though I have kidney stones?



While it’s generally OK to indulge in an occasional drink, too much alcohol can lead to dehydration – the #1 cause of kidney stones1. For a refreshing alternative, swap your usual boozy pick for a refreshing mocktail. Our <a href="https://wpewellness.worstpainever.com/quick-guides/toolkit/Wojito-Recipe">water-based mojito</a> and <a href="https://wpewellness.worstpainever.com/quick-guides/toolkit/Wosmopolitan-Recipe">cosmopolitan</a> are great picks! Alternatively, keep it simple with a glass of sparkling water and a squeeze of lemon.



If you do decide to enjoy a little tipple, remember to follow the golden ratio: chase every cup of alcohol with a cup of H2O! If you need help picking your drink, here’s a cheat sheet:



<ul class="wp-block-list">
<li>Dry wines are your best bet.</li>



<li>Spirits are OK in moderation.</li>



<li>Beers should be your last pick, especially if you’re prone to uric acid stones.</li>



<li>Pass on cocktails and sweet wines due to their high sugar content, which can spike your risks of stones!</li>
</ul>



<ul class="wp-block-list"></ul>



Want a deeper dive? Learn more about how alcohol affects kidney stones&nbsp;<a href="https://wpewellness.worstpainever.com/resources/happy-hour-with-kidney-stones?urinalysis=false">here</a>.&nbsp;



Are there foods that I should approach with caution?



When it comes to holiday feasting, it’s easy to overload on sodium without even realizing it! The daily recommended intake of sodium is only 2,300 mg (about a teaspoon)2, yet a serving of Christmas ham contains a whopping 1,050mg. – 43% of your daily limit! Add a serving of gravy, and you’ll be piling on another 400mg of sodium.



Consuming too much sodium will increase the amount of calcium excreted in your urine, spiking your chance of forming calcium-based stones3. Be mindful of your sodium intake as you build your plate!



I’m a big fan of desserts. Any tips for enjoying them while sticking to my diet?



Every great meal deserves a sweet ending, and the holidays sure offer lots of tempting options – from a variety of pies on Thanksgiving, to Christmas trifles and log cakes! But remember, too many sugary treats make your urine more acidic, increasing your chances of forming uric acid and calcium oxalate stones4.



That said, your favorite desserts can still be part of the celebration. Just opt for smaller portions! Try splitting a slice of pumpkin pie with a friend or sharing a portion of Christmas pudding. After all, sharing is caring, especially when it helps keep your kidneys happy!



What are some dishes I can enjoy without worry?



Good news! There are plenty of stone-friendly options on the holiday table.



As a pre-dinner snack, go for:



<ul class="wp-block-list">
<li>The festive cheese ball. Opt for lower-sodium cheeses like Swiss, mascarpone, or fresh mozzarella if you can!</li>
</ul>



For mains, opt for:



<ul class="wp-block-list">
<li>White meats like roasted chicken or turkey, instead of red meats like beef, to reduce your purine intake.</li>
</ul>



Here are great sides to savor:



<ul class="wp-block-list">
<li>Roasted Brussels sprouts and green beans, which are rich in magnesium, making them great for stone prevention5.</li>



<li>Mac and cheese, if you’re craving something indulgent. It’s a great option to boost your calcium intake, which can help prevent calcium-based stones1.</li>
</ul>



For desserts, try:



<ul class="wp-block-list">
<li>Fresh fruit salads for a refreshing end to your meal.</li>



<li>Baked apples with a dash of cinnamon, as a warm and cozy treat.</li>
</ul>



Are there any other tips to survive the festive season?



Staying hydrated is especially crucial during the festive season! While you’re treating your tastebuds with various delicacies, don’t forget to keep your kidneys happy too.



Aim to drink 2.5-3L of water daily, or more if you fancy. The more water you drink, the more diluted your urine will be, which can help to prevent minerals from combining to form stones6. Keep a water bottle handy and take sips throughout the day – it’s an easy way to get your fluids in, no matter how busy the festivities get!



Conclusion



Staying on track of your diet during the festive season is easier than you think! With a few smart choices and a steady hydration game, you’re all set to dive into the festivities. Happy holidays!



References:



<ol class="wp-block-list">
<li>Zhou, Z., Huang, Z., Ai, G., Guo, X., Zeng, G., &amp; Zhu, W. (2023). Association between alcohol consumption and kidney stones in American adults: 2007–2016 NHANES. Frontiers in Public Health, 11. <a href="https://doi.org/10.3389/fpubh.2023.1156097">https://doi.org/10.3389/fpubh.2023.1156097</a> </li>



<li>How much sodium should I eat per day? American Heart Association. (2021). <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day">https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day</a></li>



<li>Ticinesi, A., Nouvenne, A., Maalouf, N. M., Borghi, L., &amp; Meschi, T. (2014). Salt and nephrolithiasis.&nbsp;Nephrology Dialysis Transplantation,&nbsp;31(1), 39–45.&nbsp;<a href="https://doi.org/10.1093/ndt/gfu243">https://doi.org/10.1093/ndt/gfu243</a></li>



<li>Yin, S., Yang, Z., Zhu, P., Du, Z., Yu, X., Tang, T., &amp; Borné, Y. (2023). Association between added sugars and kidney stones in U.S. adults: data from National Health and Nutrition Examination Survey 2007–2018.&nbsp;Frontiers in Nutrition,&nbsp;10.&nbsp;<a href="https://doi.org/10.3389/fnut.2023.1226082">https://doi.org/10.3389/fnut.2023.1226082</a></li>



<li>Shringi, S., Raker, C. A., &amp; Tang, J. (2023). Dietary magnesium intake and kidney stone: The National Health and Nutrition Examination Survey 2011–2018. In&nbsp;Rhode Island Medical Journal&nbsp;[Journal-article].&nbsp;<a href="http://rimed.org/rimedicaljournal/2023/12/2023-12-20-kidney-stone-shringi.pdf">http://rimed.org/rimedicaljournal/2023/12/2023-12-20-kidney-stone-shringi.pdf</a></li>



<li>Siener, R. (2021). Nutrition and kidney stone disease.&nbsp;Nutrients,&nbsp;13(6), 1917.&nbsp;<a href="https://doi.org/10.3390/nu13061917">https://doi.org/10.3390/nu13061917</a> </li>
</ol>

The Stone Former’s Guide to Festive Feasting

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