A recent study published in the International Journal of Surgery has revealed a connection between sitting for extended periods and a higher likelihood of developing kidney stones. The link was discovered by analyzing data from the National Health and Nutrition Examination Survey (NHANES) conducted from 2007 to 2016. This study highlights how being inactive for long durations may play a role in the formation of kidney stones, among individuals who don’t regularly engage in strenuous physical activities—an issue often associated with discomfort and health concerns.
Understanding Kidney Stones
Kidney stones are hard formations of minerals and salts in the kidney, with specific characteristics of their size and composition. They can impact any part of your urinary system, starting with the kidneys and ending with the bladder. On some occasions, kidney stones develop when the urine thickens, enabling the formation of mineral deposits and, eventually, stones. Small stones may not be easily noticed, while large stones can cause severe pain, blood in urine, and blockage of the urinary system, which may result in complications like kidney infection or poor functioning of the kidneys. Some of the factors that increase the chances of forming these stones are low levels of water intake, high salt or protein in diets, overweight, and certain diseases such as hyperparathyroidism. Some other factors include genetics, since those with a family history of kidney stones may be more likely to develop them. Nowadays, aspects of an individual’s lifestyle, such as activity levels, are increasingly being credited as causes of kidney stones.
The Research on Sitting and Kidney Stones
The cross-sectional survey work was reported by the researchers from Sichuan University, China, involving a sample of 19,188 participants who were 20 years and older. The participants reported their sedentary time, physical activity, and history of kidney stone formation. The study showed that the overall incidence of kidney stones among the participants was 9.6%.
One focus of the research was the effect of prolonged sitting on the risk of developing kidney stones. A meta-analysis of the study revealed that kidney stones were more prevalent among participants with longer sitting times than those who did not indulge in vigorous recreational activities—activities that require a high level of energy expenditure, such as running or playing basketball. The study particularly established that people who sat at their workstations for 6 to 8 hours a day had a higher risk of developing kidney stones than those who spent less than four hours per day sitting. This trend was not seen in participants who performed vigorous physical activities, indicating that intense physical exercise may reverse the effects of prolonged sitting.
Why Sitting Increases Kidney Stone Risk
Sedentary behavior is defined as any activity that requires a low energy expenditure where people sit without engaging in moderate physical activity for long durations and is linked to obesity, cardiovascular diseases, and diabetes. Therefore, the results of this study can be used to conclude that kidney stones are one of the risks associated with a sedentary lifestyle. But why is sitting for long periods more dangerous to the formation of kidney stones in the first place?
These include the observation that sitting for long hours causes a reduction in physical activity and metabolism change that may favor the development of kidney stones. For instance, prolonged sitting increases the risk of insulin resistance and postprandial glucose levels, which are hazardous to the body by increasing the risk of kidney stones. Furthermore, immobility causes a decrease in general fluid intake, and when the urine is more concentrated, this plays a major role in the formation of the kidney stones.
The study also indicates that lack of physical activity might also worsen other risk factors for kidney stones, including obesity and metabolic syndrome. People with a BMI of 25 or more are prone to kidney stones, and the problem of leading a sedentary lifestyle is that it leads to diabetes and obesity. Such factors can change the composition of the urine and, hence, allow the development of stones in the renal tract.
Preventive Measures
Considering the correlation between sitting and the occurrence of kidney stones, anyone, especially those who work most of the time sitting down, should take precautions to ensure they do not spend long hours sitting down. Here are some practical measures that can help:
Increase Physical Activity: To minimize adverse health effects of sitting, one must balance the sitting with other activities, such as moderate-to-intense ones, including jogging, cycling, or swimming. The study also showed that people who reported engaging themselves in vigorous recreational physical activity had a comparatively lesser incidence of kidney stone disease regardless of the time spent sitting. Even walking from time to time, like instead of taking an escalator, taking the stairs, or walking fast during breaks at work, also plays a part.
Take Regular Breaks: Anyone who spends most of their time sitting at work must try to stand or walk at least once in every half an hour to an hour at most. Some of the ways include stretching, strolling within the office, or any other mild exercises to enhance blood circulation and, in the process, reduce cases of kidney stones.
Stay Hydrated: This also helps in reducing the chances of the formation of kidney stones, and therefore, it is advisable that you drink water in an adequate quantity. Consuming adequate amounts of water will reduce the concentration of the deposited ingredients in the urine and help prevent stone formation. Aim for at least eight glasses of water per day, depending on your level of activity or place of residence. Monitor the color of your urine; it should be pale yellow or clear, indicating good hydration.
Monitor Your Diet: Diet plays a significant role in the formation of kidney stones. Reduce salt intake and avoid foods high in oxalates, such as spinach, beets, and nuts. A diet rich in fruits and vegetables provides the necessary nutrients to prevent stone formation. If you need a specific diet for treatment or general health, consult a doctor or nutritionist.
Be Mindful of Your Body: Pay attention to your body’s signals. Signs that indicate the need for medical attention include persistent back or abdominal pain, changes in urination frequency, and the presence of blood in the urine. Kidney stones can be dangerous if not detected early, so it’s important to address symptoms promptly to prevent complications.
References
- Li Ya, Xingpeng, Mengzhu, et al., “Association between daily sitting time and kidney stones based on the National Health and Nutrition Examination Survey (NHANES) 2007–2016: a cross-sectional study,” International Journal of Surgery, August 2024.