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• Urine contains so much of certain chemicals that they turn into solids. 
• Urine doesn’t contain enough natural stone-preventing substances to stop solids from forming. 
• Urine contains more than the usual amount of a substance that is known to act as a trigger for stone formation. 

About 80% of kidney stones contain calcium. Most often, oxalate is the chemical that hooks up with calcium. The resulting stones are made of calcium oxalate. But some kidney stones are made of other chemicals. 

To help prevent kidney stones from forming: 

Drink enough water. Drinking water dilutes the chemicals in urine that lead to stones. If you have had a kidney stone, strive to drink enough liquids to pass 1½ to 2 quarts of urine a day. It may help to include some citrus drinks, such as lemonade and orange juice. The citrate in these beverages helps to stop stones from forming. 

Eat calcium-rich foods. The most common problem for people with calcium oxalate stones is that they absorb too much oxalate from their intestines. The kidneys must get rid of this oxalate. So, the concentration of oxalate goes up in the urine. The calcium in foods and drinks binds to the oxalate inside the gut. Less calcium goes out in the urine. This reduces the chance that stones will form. 

Decrease sodium (salt) in your diet. A high-sodium diet can trigger kidney stones because it increases the amount of calcium in your urine. Federal guidelines suggest limiting total daily sodium intake to 2,300 milligrams (mg). If you have had a kidney stone, try to reduce daily sodium to 1,500 mg. 

Limit animal protein. Eating too much animal protein increases the amount of uric acid in the urine. This can cause uric acid stones. It also can act as a trigger to form stones that contain calcium. A high-protein diet also reduces levels of citrate. This is the chemical in urine that helps prevent stones from forming. 

Limit stone-forming foods if you have a history of kidney stones. This applies only to people known to have passed a calcium oxalate or calcium phosphate stone. Beets, chocolate, spinach, rhubarb, tea and most nuts are rich in oxalate. Colas are rich in phosphate. Both of these can bind to calcium in the urine to form stones. 

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• Remove wastes and excess fluid: They filter about 200 quarts of blood daily to create one to two quarts of urine. 
• Assist in the creation of red blood cells: They make a hormone called erythropoietin which signals bone marrow to make red blood cells. Red blood cells deliver oxygen to all our cells. 
• Help regulate blood pressure: They produce angiotensin, a hormone that causes blood vessels to restrict as needed to maintain blood pressure and fluid balance in the body. 
• Keep bones strong: They produce an active form of vitamin D which is needed to absorb calcium and phosphorus, minerals crucial to strong bones. 
• Maintain pH levels: Our bodies require a tightly controlled pH level in the blood of about 7.4. Our kidneys balance the amount of acid and alkaline to keep that level just where we need it. 

 The main causes of kidney disease are high blood pressure, diabetes, and obesity. These diseases can damage the blood vessels of many organs, including the kidneys. The good news is that making changes to our lifestyle can prevent or slow kidney disease. 

“Diet, smoking, and obesity are modifiable lifestyle factors that we can all control. By eating well, quitting smoking, and maintaining a normal weight, people can protect their kidneys and prevent future damage,” says Dr. Alex Chang, MD, MS of Johns Hopkins University. 

Dietary changes to help maintain kidney health: 

• Reduce sodium. Most Americans consume about 50% more than the recommended intake of 2300 milligrams. Eat less salty snacks, limit convenience foods, prepare more meals at home, and remove the saltshaker from the table to help reduce your sodium intake. 
• Choose plant-forward meals. Diets high in animal protein from red meat may harm the kidneys. Consuming more plant-based foods like dried beans, nuts, seeds, tofu and vegetables protects your kidneys and provides great nutrition and fiber. 

• Drink water more often. Sugar sweetened beverages like sodas, energy drinks, specialty coffee and tea drinks, and smoothies are often high in calories and sugar. Too much sugar can contribute to obesity, cardiovascular disease, and diabetes. Some sodas, including cola drinks, also contain phosphorus which can be harmful to the kidneys. 
• Pass on processed foods. Processed, packaged and convenience foods are generally high in sodium and phosphorus additives which can damage the kidneys. 

The Dietary Approaches to Stop Hypertension (DASH) diet 

The DASH diet was originally designed to help lower blood pressure. It is rich in vegetables and fruits, fat-free and low-fat dairy products, whole grains, fish, poultry, beans, seeds and nuts and low in salt, added sugars and sweets, and red meats. A study published in the American Journal of Kidney Disease concluded that in addition to its benefit for blood pressure, the DASH Diet was also associated with a lower risk for developing kidney disease. 

“In addition to offering other health benefits, consuming a DASH-style diet could help reduce the risk of developing kidney disease,” says study leader Casey M. Rebholz, PhD, MPH, MS, an assistant professor in the Department of Epidemiology at the Bloomberg School. “The great thing about this finding is that we aren’t talking about a fad diet. This is something that many physicians already recommend to help prevent chronic disease.” 

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For the study, more than 88,000 people ages 45 to 79 wore devices on their wrists that tracked when they fell asleep and woke up for one week. They also completed assessments and questionnaires about their health and lifestyle habits. Researchers then tracked heart attacks, strokes, and other cardiovascular problems in the participants for an average of 5.7 years. 

Compared with a sleep start time of 10 to 10:59 p.m., cardiovascular disease rates were 25% higher when sleep began at midnight or later, 12% higher when sleep started in the 11 o’clock hour, and 24% higher when people fell asleep before 10 pm. 

The findings don’t prove that early or later bedtimes promote heart disease. But nontraditional sleep times may disrupt the body’s 24-hour internal clock, or circadian rhythm, which plays a key role in regulating physical functioning. People who stay up past midnight may have the highest risk because they’re less likely to see morning light, which resets the body clock, say the authors. Their study was published Nov. 9, 2021, in the European Heart Journal-Digital Health. 

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“Even early studies dating back to the ’50s and ’60s suggested there was something important about fiber for preventing heart disease,” says Dr. Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. Since then, findings from short-term clinical trials and many large, long-term observational trials suggest that fiber-rich diets may reduce the risk of heart attack and stroke by as much as 30%. Other studies are now investigating how much and what type of fiber makes a difference. 

Fiber fights inflammation? 

One of the latest, published March 31, 2022, in JAMA Network Open, looked at fiber intake among 4,125 older adults who were part of the Cardiovascular Health Study, which began in 1989 and followed participants until 2015. Researchers discovered that eating plenty of fiber, particularly from cereal grains, was linked to a lower level of inflammation. Even as little as a 5-gram increase in daily fiber intake was tied to significantly lower blood levels of C-reactive protein (CRP), a byproduct of inflammation that tracks closely with heart attack risk. These benefits appear to be facilitated by the trillions of microbes that live in our intestines (the gut microbiome), which have been a focus of increased scrutiny over the past decade. 

The role of prebiotic fiber 

Found mostly in plant foods, fiber is often characterized as soluble (which blends with water to form a gel-like substance) or insoluble (which passes through the gut largely unchanged). Some fiber — known as fermentable or prebiotic fiber — gets broken down by bacteria in your colon to form short-chain fatty acids. These compounds then circulate through the bloodstream and interact with specific receptors on cells that quell inflammation. These fatty acids also appear to play a role in keeping blood sugar, blood pressure, and cholesterol levels in check, as well as helping to prevent harmful blood clotting, says Dr. Rimm. 

Most prebiotic fiber is soluble fiber; good sources include whole grains such as oats and barley. But dried beans, fruits, and vegetables also contain prebiotic fiber, with some of the highest amounts found in raw garlic, onions, leeks, and asparagus. 

However, because everyone’s microbiome is unique, complex, and diverse, it’s challenging to study. So far, there’s no evidence that prebiotic fiber is clearly more helpful than other types, and most foods contain more than one type. Insoluble fiber has other advantages that may contribute to heart health, Dr. Rimm says. Foods full of insoluble fiber, such as wheat bran, almonds, cauliflower, and berries, take longer to eat and digest, so they’re more filling (and lower in calories) than a similar amount of low-fiber foods. His favorite fiber-rich meal? A peanut butter and jelly sandwich on dense, chewy, whole-grain bread. 

For inspiration for adding more fiber to your diet, see the sample menu (above), which features a variety of fiber-rich foods and provides a total of almost 32 grams of fiber. 

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The evidence that physical activity staves off heart disease dates back many decades. In fact, that observation was among initial findings published in the late 1960s from the landmark Framingham Heart Study, which began in 1948 and is still going strong. Now, two recent studies involving the descendants of the original Framingham volunteers offer insights about how different types of activity affect your fitness and your heart. 

“Exercising more and sitting less helps you live a healthier and longer life,” says Dr. Hicham Skali, a cardiologist at Harvard-affiliated Brigham and Women’s Hospital. These new findings provide further detail about why (and how much) exercise is vital for cardiovascular health, he adds. 

The fastest route to fitness 

Both studies explored the importance of cardiorespiratory fitness (CRF), which quantifies how well your heart and lungs supply oxygen to your muscles during physical activity. The first, published Nov. 21, 2021, in the European Heart Journal, included 2,070 people from the Third Generation cohort, many of whom are the grandchildren of the original Framingham participants. All underwent exercise tests on stationary bicycles to measure their CRF; they also wore fitness trackers for one week to measure their activity levels. Researchers then compared the participants’ current values to measurements taken eight years earlier. 

Not surprisingly, people who did more moderate-to-vigorous exercise, took more steps, and were less sedentary between the two exam periods showed clear improvements in their CRF. This was largely true regardless of a person’s age, sex, weight, risk of heart disease, and how active they were at the earlier assessment. 

Moderate-to-vigorous exercise (such as brisk walking, jogging, and cycling) was the most efficient way to boost fitness. To reap the same change in fitness level from just one minute of moderate-to-vigorous exercise, a person would have to walk for three minutes or spend about 15 fewer minutes being sedentary (see “Walk, jog, run: How fast?”). 

People whose exercise levels or daily step counts were above the norm had higher-than-average CRF regardless of how much time they were sedentary. This suggests that being more active may partly offset the negative effects of sitting too much. But it’s still a good idea to avoid being sedentary for long stretches of time, says Dr. Skali. 

 Walk, jog, run: How fast? 

The CDC defines moderate-intensity walking as a rate of 2.5 to 4 mph. Where you fall within that range depends on your fitness level. If you exercise regularly and are in good shape, moderate intensity might mean 4 mph, or a 15-minute mile. If you’re less fit, moderate intensity is closer to the lower end of the range. 

According to one study, a walking pace of about 100 steps per minute (which translates to 2.7 mph) qualifies as brisk walking for most adults. To reach vigorous-intensity activity, you need to take at least 130 steps per minute (which, at just over 4 mph, qualifies as jogging). Running is often defined as 6 mph or faster. 

Beyond blood vessel benefits 

The second study, published Oct. 29, 2021, in JAMA Network Open, included 2,962 people in the Framingham Offspring Study. Begun in 1971, this cohort includes a sample of the sons and daughters of the original cohort and their spouses. 

Instead of measuring CRF directly (which is costly and requires special equipment), researchers estimated CRF using information such as a person’s age, sex, waist circumference, resting heart rate, and physical activity, starting when the participants were middle-aged. But unlike the other study, this one also included relevant measures of the participants’ cardiovascular health, notes Dr. Skali. For example, it included tests to check the stiffness of their arteries and to look for early signs of atherosclerosis (plaque buildup inside the arteries). 

Over an average follow-up period of 15 years, people with higher CRF at midlife were more likely to have healthier blood vessels that were more flexible with less plaque buildup, compared with people with lower CRF. People who were more fit were also less likely to develop high blood pressure, diabetes, chronic kidney disease, and cardiovascular disease, and were also less likely to die during the follow-up period. 

While these findings highlight the value of higher fitness levels in midlife, it’s never too late to start exercising, says Dr. Skali. “No matter what age you start exercising, you can improve your cardiovascular health,” he says. 

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• Tofu

Tofu is a mild, soft, white curd made from soybeans. Subtle in flavor and very versatile, it can be stir-fried, deep-fried, pureed, cubed and tossed into soups or stews, or even whipped into mousse. Best of all, it packs a whopping 10 grams of protein per half-cup, for fewer than 100 calories. Tip: If you are new to tofu, try the “firm” kind (it’s easier to slice than the silken variety).

• Tempeh

Tempeh will never win any beauty contests. This traditional soy product, made of cultured and fermented soybeans, looks like a little bit like rocks bound together with white fungus. Don’t look, eat! Tempeh is a revelation, packed with protein (15 grams per half-cup), meaty and mild, versatile and highly digestible. Use it anywhere you would tofu; it holds up especially well between two slices of bread or stir-fried. 

• Seitan

This meat alternative, more popular in Asian countries than in the United States, looks a lot like duck meat and tastes, well, like chicken. Also called wheat gluten, seitan is made of powdered whole-wheat flour mixed with water, pulled and processed, and well-seasoned with salt and other savory flavors. It has less protein than the other meat substitutes on this list (about 8 grams per half-cup), but you can sneak it into any recipe that calls for poultry.

• Edamame

Quick … what bean has the most protein? Soybeans of course, with nearly 20 grams per cup. And edamame are nothing more than fresh soybeans (you knew that, right?). Tip: Buy them frozen and shelled, then toss them into any soup or salad.

• Beans

Beans are amazingly high in fiber and protein, and they’re meaty and delicious enough to sub for steak and chicken in most meals. The highest-protein beans are fava and kidney, but any bean you crave will be a healthy meat-free choice.

• Texturized Vegetable Protein (TVP)

That crumbly quality you get in your veggie burger? It probably comes from TVP, a product made from soy flour. It packs the same amount of protein as tofu, but some people find it a little easier to digest. 

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But an increasing number of people have a potentially dangerous accumulation of fat inside their livers. Doctors call it alcoholic fatty liver disease (NAFLD). 

Prior to 1980, fatty liver disease was rarely diagnosed except in people who drank large amounts of alcohol. However, scientists discovered that excess body fat and diabetes can also cause fatty liver disease, even in people who drink very little. 

As Americans have gotten fatter, so have their livers. Up to one-third of American adults have NAFLD. Nearly all people with severe obesity and half of people with diabetes have NAFLD. Some people with fatty livers have none of these risk factors, suggesting that genes and other factors play a role. 

Fatty liver disease does not cause symptoms. But it does increase the risk of developing other medical problems, such as heart disease and diabetes. Also it can progress to cause a more serious liver condition, called nonalcoholic steatohepatitis (NASH). 

In this condition, the fat within the liver causes the liver to become inflamed. In a subset of those with NASH scarring of the liver will develop. Severe scarring, known as cirrhosis, increases the risk of liver cancer and end-stage liver disease. 

Treating fatty liver focuses on reducing or preventing further fatty buildup in the liver. Exercise and losing weight are the mainstays of treatment. Even a little exercise and shedding just a few pounds can reduce liver fat. 

As for diet, the recommendation is similar to what doctors advise for preventing heart disease: Eat plenty of vegetables, fruits and whole grains, and modest amounts of lean protein, like fish and chicken. Avoid all sugary beverages and foods and limit refined carbohydrates. 

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NAFLD is defined as the presence of fat in more than 5% of liver cells. It is the most common liver disease and affects up to 25% of American adults, 60% of whom are men. 

The disease raises your risk of heart disease and left untreated, NAFLD also can lead to an inflamed liver, a condition called nonalcoholic steatohepatitis (NASH). In fact, as many as 40% of people with NAFLD develop NASH. NASH can lead to scarring of the liver; severe scarring, called cirrhosis, increases your risk of liver cancer. 

A growing problem 

Although drinking too much alcohol can cause fat buildup in the liver, NAFLD affects people who consume little or no alcohol. Instead, the main culprit is excess weight — which causes extra fat to get stored in the liver — and is associated with dyslipidemia (abnormally high LDL cholesterol levels, low HDL levels, or both), high blood pressure, and diabetes. 

As the number of overweight people has increased, so too has the prevalence of NAFLD. “Much of this can be attributed to a regular diet of more processed foods and high amounts of carbohydrates, along with more sedentary lifestyles,” says Dr. Kathleen Corey, director of the Fatty Liver Disease Clinic at Harvard-affiliated Massachusetts General Hospital. Yet, she adds that some people with fatty livers have none of these risk factors, which suggests that genes can play an important role. 

Hard to detect 

NAFLD is difficult to spot as it often has no symptoms. However, NAFLD is sometimes associated with fatigue, weakness, loss of appetite, nausea, weight loss, and abdominal pain. 

NAFLD is suspected when a blood test reveals elevated liver enzymes. Usually doctors can make the diagnosis after ruling out other causes, such as viral or drug-induced hepatitis. However, a definite diagnosis requires a liver biopsy — an outpatient procedure in which a needle is inserted into the right side of the abdomen to extract a small piece of liver tissue. 

While currently no drug treatment is available, it’s possible to stop further liver damage and maybe even reverse NAFLD’s effects if you start early enough. “Treating NAFLD focuses on reducing or preventing further fatty buildup in the liver by addressing the underlying causes — obesity, diabetes, and elevated blood lipids,” says Dr. Corey. The best way to do that is by weight loss using the two major means for achieving health: exercise and diet. 

Do your liver a favor and skip the sugar : 

A study published online Oct. 17, 2017, by Clinical Science e found that when healthy men with a low level of liver fat consumed at least 650 calories from sugar daily for 12 weeks, they not only increased their liver fat, but also showed changes in their fat metabolism that are associated with a higher risk of cardiovascular disease and stroke. This is just one more reason to keep to your sugar intake in check. 

Move more, eat right 

A report published online March 4, 2016, by Digestive Diseases and Sciences found that cardiovascular exercise lowers elevated liver enzyme levels in people with NAFLD. While any type of cardio activity helps, the researchers cited 90 minutes of brisk walking, three times a week, as beneficial. 

As for diet, the recommendations are similar to what you need to lose weight and maintain a healthy number on the scale. For example, follow a plant-based diet like the Mediterranean or DASH diets, and refrain from alcohol — or at least limit your daily intake to 20 to 30 grams (about an average glass of beer or a small glass of wine). 

If you are severely overweight, the more weight you lose, the better, but even losing a little can have an impact. A study in the August 2016 JAMA Internal Medicine found that people who lost just 3% to 6% of their body weight reduced their liver fat levels by 35% to 40%. Another study, published online Jan. 22, 2016, by Hepatology, showed that losing 7% to 10% of total body weight can lead to NASH remission. 

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Absolutely, yes! A lesser-known benefit of drinking black coffee is that it helps with weight loss. If you want to shed some pounds, you can add black coffee to your weight loss regimen. Although a tad bitter, many people love sipping black coffee. Black coffee is a plain brewed coffee with no cream. According to Harvard research, drinking about four cups of coffee daily could reduce 4% of body fat. Here, we’ll dig deep into the benefits of black coffee for weight loss. 

Black coffee benefits 

Generally, black coffee is a healthy beverage made with roasted coffee beans. Aside from hot coffee, you can also have a cold brew of black coffee. While drinking coffee boosts your energy levels, it also has several other health benefits. And many coffee lovers are unaware of the benefits of coffee for weight loss. Let’s find out how drinking black coffee helps you lose weight.  

Caffeine kicks up your metabolism 

While coffee is rich in caffeine which boosts your mood, it also stimulates your metabolism. Also, one cup of brewed coffee contains about 95 mg of caffeine. And the caffeine content varies according to the type and roast of the coffee beans.  

Studies show that black coffee can increase your basal metabolic rate—the number of calories you burn when you are at rest. Also, the higher your metabolic rate is, the easier it is for you to burn fat and lose weight. Moreover, you can drink a cup of black coffee before your workout session. It leads to an increase in your energy levels and boosts your metabolism as well. 

As a result, drinking black coffee can keep you energized. Also, it suppresses your hunger hormone ghrelin. It results in effective weight management in the long run. 

Low calories of black coffee 

As per the U.S Department of Agriculture, one cup of black coffee contains about 2 calories. If you are caffeine sensitive, you can opt for decaffeinated coffee which has zero calories. To lose weight efficiently, you need to consume fewer calories than you burn. This thermogenic effect of black coffee makes it a suitable drink for weight loss.  

Not only is coffee low in calories, but it also contains no fats and cholesterol. But make sure that you drink your black coffee with no additives like sugar and cream. It can load up your coffee with unnecessary calories. 

Chlorogenic acid in coffee  

Black coffee is rich in antioxidants and polyphenols. A natural antioxidant found in black coffee beans is chlorogenic acid. This substance is responsible for the bitterness in your coffee. However, it has been shown to have a positive effect on weight loss. Also, it helps maintain glucose levels in your body.   

At the same time, some antioxidants like potassium, manganese, and magnesium lower your blood pressure. And the B vitamins found in black coffee support your metabolic rate. Moreover, chlorogenic acid stimulates your satiety hormone peptide YY. It makes you feel less hungry and fuller. 

Prevents water retention 

Part of the reason coffee has a mild diuretic action is its caffeine content. You will urinate more and it will help you lose water weight. It is a short-term strategy to reduce water content in your body by drinking black coffee for weight loss. 

Other health benefits 

Apart from some wonderful benefits of black coffee for weight loss, it has some other benefits as well. Studies show that drinking about two cups of coffee can improve your heart health. Likewise, drinking black coffee can reduce inflammation in your body. It helps to prevent certain types of cancers like liver cancer. 

What’s more, is that coffee is the ultimate drink for people with depression. When you drink black coffee, it releases the hormones serotonin and dopamine. Caffeine is a stimulant which makes you feel happy and erases your feeling of sadness linked with depression. Studies even show that people who drink coffee have a lower risk of type 2 diabetes. And interestingly, coffee drinkers live longer than those who don’t drink coffee! 

Can we add honey to black coffee for weight loss goals? 

Not everyone is a fan of the bitter taste of black coffee. Often, you add some type of sweetener to make coffee palatable. So, can you add honey to black coffee? Of course, you can add honey to your black coffee to make it less bitter. It is a natural form of sweetener, unlike table sugar. However, be sure to stick to just one or two spoons of honey. Moreover, a dash of honey is enough to make your coffee sweeter and will not add many calories.   

Apart from that, honey also boosts your metabolism and burns fat. That is why adding honey to black coffee is beneficial for weight loss. It also provides you with other nutrients, like vitamins and minerals. However, few people experience acidity and heartburn with coffee. So, honey might help to balance out some of that acidity. You can even try other plant-based sweeteners like stevia and yacon syrup in black coffee.  

Is black coffee good for weight loss in the morning? 

While many people wake up to coffee, it is not a healthy habit. Since your body is in a state of rest, caffeine might give a sudden rush of energy. It is more beneficial to start your day with a glass of water rather than coffee. Experts suggest that the best time to drink coffee is mid-to-late morning.  

Also, you may experience digestive problems when you drink black coffee on an empty stomach. It can damage the lining of your stomach if you consume coffee regularly on an empty stomach. Also, it is essential to adjust your coffee intake according to your needs. 

Black coffee for weight loss at night 

A cup of coffee at night may help you work late at night without falling asleep. But is it a healthy choice to have black coffee at night regularly? Unless you don’t want to sleep, drinking black coffee close to bedtime is not a wise option. Even if you consume black coffee for weight loss, it is recommended to have it 6 hours before bedtime. Moreover, drinking black coffee late at night can affect your body’s circadian clock – your sleep-wake cycle. 

Downsides of too much coffee on weight loss 

While drinking black coffee is effective for weight loss, overconsumption of coffee may lead to the release of stress hormones. It can increase your anxiety, irritability, and jitteriness. And if you drink coffee right before sleep, it can cause insomnia. You may find it harder to sleep since caffeine affects your biological clock. On the flip side, it can affect your weight loss goals too. Studies show that poor sleep is associated with weight gain and increased appetite.  

Even the popular coffees you drink from coffee houses are high in artificial sugars and calories. It can affect your weight management and lead to obesity. So how do you prepare a healthy version of the best black coffee for weight loss at home? 

How to make black coffee at home for weight loss 

There’s no better way to get a healthier version of black coffee other than preparing it at home. You can make a sugar-free black coffee or even choose a healthy sugar substitute. It can help you get closer to your weight loss goals with no added calories. But how do you make a simple low effort cup of black coffee?  

Well, all you need is a cup of boiled water and a high-quality coffee powder. You start by filling a spoonful of coffee powder and a little water in a cup. Add a low-calorie natural sweetener like stevia, stir it, and fill up the cup with hot water. Your black coffee is ready to be a part of your weight loss regimen.  

You can even brew a cup of black coffee from freshly roasted beans. This whole ritual is soothing as well. But, consume only about 3 cups of black coffee in a day. And pair it with a healthy lifestyle for sustained weight loss. Now grab a cup of coffee and enjoy every sip! 

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