Living a healthy life is an ongoing struggle for many people. One common health issue that affects many people is their high levels of uric acid.
Uric acid is a waste product from digested foods that contain high levels of purine. These purines are chemical compounds in certain foods and drinks, such as meat and meat products, beer, some legumes such as lentils, and in foods and supplements containing spirulina.
Additionally, the overconsumption of fatty foods and sugary foods may reduce your body’s capacity to expel excess uric acid. It can also be partly attributed to genetics, obesity, health disorders such as kidney disease and diabetes, psoriasis, and cancer.
Your kidneys filter out uric acid and get rid of it through your urine. However, consuming too many high-purine foods and beverages and not being able to expel them quickly can cause uric acid build-up in your blood known as hyperuricemia. If your blood uric acid is too high, a type of arthritis called gout can cause crystals to form in your joints, causing extremely painful swelling.
How to Reduce High Levels of Uric Acid
To reduce unhealthy levels, some lifestyle changes may be necessary. If you are carrying excess pounds, focus your attention on long-term weight management such as following a balanced diet, being more active, and reducing the stress that causes inflammation.
You also need to watch your diet, not just for weight management. Sugar, particularly fructose, can cause high uric acid levels aside from increasing your blood sugar levels. It’s because refined sugars are quickly absorbed by your body instead of being broken down like natural sugars are.
Stay mindful of purine-rich foods and be aware of which items are high in purine content to regulate your intake.
Maintain a diet low in purine to manage and reduce uric acid levels and other acidic compounds in your body. Prioritize the consumption of fruits and vegetables abundant in antioxidants, like berries and ‘anti-inflammatory, anti-gout’ cherries.
Incorporate foods such as broccoli, cucumbers, and tomatoes, which are alkaline in the body after being metabolized, alongside fiber-packed options like brown rice and whole wheat bread. Additionally, include potatoes, low-fat dairy products, nuts, and peanut butter in your diet.
Here are a few more dietary steps to follow.
Add Fiber-Rich Foods To Your Meals
Fiber helps to get rid of uric acid in your body. Adding five to ten grams of fiber daily with whole foods such as barley, fruits, vegetables, nuts, and oats is good for you.
Avoid Alcoholic Beverages and Drink Plenty Of Water
Heavy consumption of alcohol will make you dehydrated. They can induce high uric acid levels because your kidneys will be forced to filter other products in your blood instead of your uric acid and wastes from your body.
Water will flush away the extra uric acid in your body. Drink plenty of water and watch all areas of your health improve!
Other Drinks To Include
Citric acid in lime helps dissolve and flush out uric acid. Drink lime water at least twice daily. Also include certain vegetable juices, such as beetroot, carrot, and cucumber juices. You can also drink green tea. These drinks can help control high uric acid levels.
Eat An Apple or Take Apple Cider Vinegar Every Day
Malic acid in apples helps in breaking up and getting rid of uric acid. Eat an apple once a day or just mix a teaspoon of organic apple cider vinegar into one glass of water and drink daily.
Supplement Your Diet With Vitamin C
Some fruits and vegetables are full of Vitamin C which considerably lowers uric acid levels in the blood. These are fruits like kiwi, guava, oranges, papaya, strawberries, tomatoes, and vegetables such as broccoli, bell peppers, dark green leafy veggies, turnip greens, and spinach.
Other Steps to Check
Another critical aspect to consider is maintaining healthy insulin levels. Insulin, a vital hormone, facilitates the transfer of sugar from your bloodstream to your cells, fueling your body’s functions. Elevated insulin levels can contribute to increased uric acid levels and added weight. High insulin levels are almost always a result of excessive sugar intake. Regularly monitoring your blood sugar is essential, regardless of whether you have diabetes or specifically if you’re managing Type 2 Diabetes.
In Summary
Managing and preventing high uric acid levels involves mindful choices about what you put into your body. Making dietary and lifestyle adjustments and opting for healthier options and habits, are proactive steps toward averting potential health risks within your body’s essential systems.