Here are the most effective and natural ways to reduce high uric acid levels from the body, normally your body filters out uric acid through your kidneys and in urine.
Uric acid is a chemical that is formed when a substance called purine is broken down in the body. Additionally, Uric acid is a natural waste product of the body.
Most of the uric acid gets in the blood and goes to the kidneys. From there it comes out in the urine.
But, if your body produces too much uric acid or does not get enough uric acid, you can get sick.
If too much uric acid remains in the body, it can lead to a condition called hyperuricemia.
Furthermore, in hyperuricemia, the uric acid crystals that get accumulated in the joints can cause gout, a type of arthritis. Or, the crystals can settle in the kidneys and create kidney stones.
Moreover, if left untreated, high uric acid levels can lead to permanent bone, joint, and tissue damage, kidney disease, and heart disease.
Interestingly, studies now also show a link between high uric acid levels and type 2 diabetes, high blood pressure, and fatty liver disease.
So, by following these natural ways to reduce high uric acid levels, you can help yourself with high uric acid levels related issues.
Symptoms of the high uric acid levels related issue
Apart from natural ways to reduce high uric acid levels here are.
Some of the symptoms you can watch out for include:
- Swollen joints
- Intense joint pain
- Warm joints
- Discolored, shiny skin around the joints
- Joint discomfort
- Redness and inflammation
- Limited motion
Causes of high uric acid levels
Uric acid can collect in your body for many reasons and make your blood and urine too acidic. Along with natural ways to reduce high uric acid levels here are some of the reasons includes:
- obesity or being overweight
Certain health disorders can also lead to high uric acid levels:
- kidney disease
- diabetes mellitus
- some types of cancers or chemotherapy
9 Natural ways to reduce high uric acid levels
Here are the 9 Natural ways to reduce high uric acid levels from your body.
1. Lose weight
Your extra pounds can also increase your uric acid levels. Because fat cells produce more uric acid than muscle cells. Moreover, having extra pounds makes it harder for the kidneys to filter uric acid. But, remember not to lose sudden weight.
If you are overweight, it is better to avoid fast food and a hard diet. Furthermore, talk to a dietitian about a healthy diet and weight loss plan that you can follow.
You can also use Yoga for weight loss for your excess weight management.
2. Limit purine-rich foods intake
Purines are usually made in the body and are also found in some foods and beverages. You need to limit the source of purines in your diet as, If you consume too much purine in your diet
Purine-rich foods include some types of meat, seafood, vegetables, and beer. All of these foods produce uric acid when digested.
Try to avoid or reduce your intake of foods such as:
- organ meats
- fish and shellfish
- green peas
- dried beans
3. Avoid sugar food and beverages
Although uric acid is commonly associated with high protein foods, recent studies suggest that sugar may also be a potential culprit. Sugar added to the diet includes table sugar, corn syrup, high fructose corn syrup, and others.
However, fructose is an important part of simple sugar in processed and refined foods. And, researchers have found that this particular type of sugar can increase uric acid levels.
Check your food labels for added sugar and try eating more whole foods and less refined packaged foods.
This will help you reduce your sugar intake while allowing you to eat healthier foods.
Interestingly, sugary drinks, sodas, and even fresh fruit juices are high in sugar.
Additionally, Fructose from refined sugars in juices is absorbed faster than sugars from naturally occurring foods that need to be broken down in your body.
The rapid absorption of refined sugars raises blood sugar levels and leads to high levels of uric acid.
So, replace sugary drinks with filtered water and high-fiber juices.
4. Include more fiber to your diet
Eating more fiber helps eliminate uric acid from your body. Fiber can also help balance insulin and blood sugar levels. It enhances the feeling of fullness, which helps reduce the risk of overeating.
Try to add at least 5 to 10 grams of soluble fiber a day with whole foods such as:
- fresh, frozen, or dried fruit
- fresh or frozen vegetables
5. Reduce stress
Stress, poor sleep, and lack of exercise can increase inflammation. Inflammation can cause an increase in uric acid levels.
Practice mindfulness techniques such as breathing exercises and yoga to help you cope with your stress levels.
Also, See… yoga for anxiety and stress
You can also practice good sleep hygiene as:
- sleeping and waking at consistent times every day
- avoiding digital screens for two to three hours before bedtime
- avoiding caffeine after lunchtime
6. Keep a Balance insulin levels
Check your blood sugar levels when you see your doctor. However, this is important even if you do not have diabetes.
Adults with type 2 diabetes may have too much insulin in their blood. This hormone is needed to transfer sugar from the blood to the cells, where it can energize all the activities of your body. However, excessive insulin leads to excess uric acid in the body, as well as weight gain.
Moreover, people with pre-diabetes have higher insulin levels and an increased risk of developing type 2 diabetes.
7. Avoid alcohol beverage
Drinking alcohol can make you more dehydrated and it can also increase uric acid levels. This is because the kidneys first need to filter the products in the blood due to alcohol instead of uric acid and other waste products.
Some types of alcoholic beverages, such as beer, also contain high levels of purines.
8. Increase your water Intake
Drinking plenty of fluids helps your kidneys flush out uric acid faster and water is nature’s best gift for you. You can keep a water bottle with you at all times.
Furthermore, set an alarm every hour to remind you to take a few sips.
9. Drink green tea
The antioxidant effects of green tea are known to have many benefits for general health. It inhibits the activity of xanthine oxidase, an enzyme that catalyzes the oxidation of xanthine to uric acid and reduces the production of uric acid.
Moreover, green tea has an excellent ability in controlling hyperuricemia, and this is why you should drink it if you are at risk of developing gout.
Which food can reduce uric acid?
Foods that can reduce uric acid include:
- Citrus fruits
- Green tea
- High-fibre foods
What foods to avoid with high levels of uric acid?
If you have high levels of uric acid in your body, it is important to reduce the amount of meat. Avoid eating red meat, organ meats, ground meats, and seafood such as mackerel, sardines, and others.
Although beans are rich in protein and produce a lot of energy in the body, they should be avoided if you work with high uric acid levels in the body.
Moreover, if you have hyperuricemia, sugary drinks should also be avoided.
Some foods to avoid with high levels of uric acid include:
- Organ meat
- Green peas
These natural ways to reduce high uric acid levels, diet, exercise, and other healthy lifestyle changes can improve gout and other illnesses caused by high uric acid levels. However, you should not always replace necessary medical treatment.
Try to avoid and limit certain foods to help lower uric acid levels and incorporate these natural ways to reduce high uric acid levels.