Surviving the Holidays without Kidney Stones.

The holidays are a time of joy, family, and delicious food — but for kidney stone formers, they can also be a season of risk. Rich meals, salty snacks, sugary treats, and less water intake all combine to create a “perfect storm” for stone formation. Fortunately, with a few smart adjustments (and the right supplements), you can celebrate safely and avoid the pain of a post-holiday kidney stone.

Why the Holidays
Can Trigger Kidney Stones

Even short-term changes in diet and hydration can increase your risk. Common triggers include:

• Dehydration: Travel, alcohol, and cooler weather can all lead to reduced fluid intake, causing urine to become more concentrated — a key risk factor for stone formation (Mayo Clinic Health System, 2022).

• High sodium intake: Traditional holiday foods are loaded with salt, which raises calcium levels in the urine and can encourage stone formation

• (University of Texas Southwestern Medical Center, 2022).

• Excess animal protein: Meat-heavy meals increase uric acid and lower citrate levels, both of which raise the risk of stones (National Institute of Diabetes and Digestive and Kidney Diseases [NIDDK], 2023).

• Oxalate-rich foods: Popular holiday dishes like spinach dips, nuts, and chocolate desserts can be high in oxalate, a compound that binds with calcium to form stones (NIDDK, 2023).

• Too much sugar: Sugary drinks and desserts can increase calcium and oxalate levels in the urine (Hartford HealthCare, 2022).

Preventing Kidney Stones
During the Holidays

1. Hydrate Consistently

Drink enough water to produce about 2 to 2.5 liters of urine daily. Citrus water (with lemon or lime) adds citrate, a natural inhibitor of kidney stone formation (Little River Health Care, 2022).

2. Eat Calcium-Rich Foods

It may sound counterintuitive, but adequate calcium in your diet can actually help prevent calcium-oxalate stones by binding oxalate in the digestive tract before it reaches your kidneys (NIDDK, 2023).

3. Limit Salt and Protein

Choose herbs and spices instead of salt for flavor. Enjoy lean protein, but keep portions moderate. Reducing both salt and animal protein can lower urinary calcium and acid load (UT Southwestern, 2022).

4. Be Mindful of Oxalates

You don’t have to avoid oxalate-containing foods completely, but pairing them with calcium sources (like yogurt or milk) helps neutralize their effects (Brown Health, 2022).

5. Keep Moving

Even light post-meal activity helps promote urine flow and reduces stagnation in the urinary tract (Kidney Stone Diet, 2021).

Smart Strategies at Holiday Meals

• Start with water: Begin each meal with a full glass of water (bonus points for lemon).

• Fill half your plate with veggies: Choose lower-oxalate options like carrots, squash, or green beans instead of spinach-heavy sides.

• Watch the sodium: Limit gravies, sauces, and processed sides that are often salt bombs.

• Choose desserts wisely: Enjoy fruit-based desserts or small portions of sweets instead of multiple sugary treats.

• Avoid high-dose vitamin C supplements: Doses over 500 mg/day can convert to oxalate in the body, increasing risk for calcium-oxalate stones (NIDDK, 2023).

Spotlight: CERO® Multivitamin — A Smarter
Multivitamin for Kidney Stone Formers

What It Is

CERO® Multi is a zero–vitamin-C multivitamin developed specifically for individuals who are prone to kidney stones. Created by Prevastone Inc. and formulated by D. Duane Baldwin, M.D., the supplement provides essential vitamins and minerals without added vitamin-C, which has been linked to increased urinary oxalate in some patients (Prevastone Inc., 2024).

Why It Matters During the Holidays

Traditional multivitamins often contain 500–1000 mg of vitamin-C — far more than necessary and potentially problematic for stone formers.

CERO® Multi avoids this risk by eliminating vitamin-C entirely while including other beneficial nutrients such as magnesium, potassium, and calcium in forms that support urinary balance.

Preliminary before-and-after 24-hour urine studies have shown notable improvements in key markers of stone risk among users (Prevastone Inc., 2024).

How to Use It Wisely

Supplements are meant to support, not replace, good habits. Continue focusing on hydration, diet, and regular check-ins with your healthcare provider. CERO Multi can be a great addition for those looking to maintain proper nutrition without adding vitamin C–related risks.

Your Post-Holiday Recovery Plan

• Drink plenty of water the day after big meals.

• Get moving — even short walks help your kidneys flush waste.

• Return to your regular diet and routine as soon as possible.

• Monitor your urine color — pale yellow means you’re well hydrated.

• Avoid high-dose vitamin-C supplements — or switch to CERO® Multi, a kidney stone–friendly multivitamin designed for stone prevention.

Key Points:

• The holidays can trigger kidney stones due to dehydration, excess salt, and rich foods.

• Stay hydrated, eat balanced meals, and keep your sodium and protein intake in check.