Discover how to control uric acid levels in the body naturally. Explore tips to reduce uric acid levels.
Keeping Uric Acid in Check: Natural Methods that Work
Uric acid is a natural waste product that our bodies generate when they break down purines, substances that are found in certain foods and drinks. When the body produces too much uric acid or the kidneys do not filter enough out, it can accumulate in the blood, leading to high levels of uric acid, also known as hyperuricemia. This, in turn, can give rise to more serious health conditions like gout, kidney stones and even heart diseases.
What usually increases uric acids in our bodies? This can be a diet with too much red meat, organ meats, and seafood; alcohol consumption, being overweight, genetic predispositions, and the use of certain medications can also elevate uric acid levels.
Given the impact of elevated uric acid levels on our health, it is vital to maintain them within the normal range. This involves lifestyle changes, dietary modifications, and occasionally, the use of medications. For those interested in a more natural approach, herbal supplements can be a great alternative.
This article outlines several strategies and tips to reduce uric acid levels. Let’s explore how to lower uric acid naturally and maintain your overall health.
Best Tips to Lower Uric Acid: A Natural Approach
Limit Purine-Rich Foods
If you are wondering how to reduce uric acid levels in the body naturally, revise your diet firstly. Moderate the consumption of purine-rich foods [1], such as organ meats (liver, kidney, etc.), red meat, seafood ( anchovies, mussels, and sardines), beer (and actually all types of alcohol), and certain types of beans (like lentils and chickpeas). These foods, though providing essential nutrients, increase uric acid levels, causing unpleasant symptoms and conditions like gout and kidney stones.
Be Cautious of Certain Medications
For individuals thinking how to control uric acid levels, it is advisable to be cautious of certain medications that might hinder this process.
These medication include:
- Diuretics (Thiazide and Loop Diuretics): These medications are commonly prescribed to manage conditions like hypertension and edema. However, they can reduce the kidneys’ ability to excrete uric acid, leading to its accumulation in the bloodstream and developing gout [2].
- Low-dose Aspirin: While aspirin is a widely used over-the-counter medication for pain relief and cardiovascular protection, long-term use of low-dose aspirin can interfere with uric acid excretion and contribute to hyperuricemia.
- Niacin (Vitamin B3): High doses of niacin, often used to manage cholesterol levels, can elevate uric acid levels [3].
- Immunosuppressant Drugs: Certain medications used to suppress the immune system in autoimmune disorders and organ transplant recipients can interfere with uric acid metabolism.
Consider Herbal Supplementation
In the fight against high uric acid levels, uric acid supplement can be especially helpful. Several plants, such as tart cherry [4] or cranberry [5], are known for their potential to control the levels of uric acid. They also prevent UTIs, reduce inflammation and mitigate painful flare-ups associated with high uric acids.
Consider chanca piedra, also known as stone breaker, and milk thistle. These herbs are traditionally used to support kidney and liver health, and they are beneficial when it comes to metabolizing uric acid.
Manage Your Weight
When you carry extra weight, your body may produce more uric acid due to altered metabolic processes and insulin resistance. Additionally, overweight individuals may have reduced kidney function, making it more challenging for the body to eliminate uric acid efficiently. By shedding excess pounds, the body’s metabolic balance can be restored, helping to reduce uric acid levels.
To achieve sustainable weight loss, focus on adopting a balanced and calorie-controlled diet that includes a variety of whole foods. Additionally, engage in regular physical activity that best aligns with your preferences and lifestyle.
Reduce Alcohol Consumption
While consuming alcohol, the liver processes it, leading to the production of a compound called lactic acid. Lactic acid competes with uric acid for excretion in the kidneys, resulting in reduced uric acid elimination from the body. As a consequence, uric acid levels in the bloodstream can rise, leading to a higher risk of uric acid crystal formation and gout. Beer and spirits, in particular, have been linked to higher uric acid levels due to their relatively high content of purines, ethanol, and fructose. Alcohol can also increase the risk of recurrent gout attacks [6].
Remember, that cutting down on alcohol not only benefits uric acid regulation but also contributes to overall better health, minimizing the risk of liver diseases, gastrointestinal issues, neurological problems and mental disorders!
Control Sugar Intake
High intake of sugar, particularly fructose, has been linked to an increased risk of hyperuricemia and gout [7], [8]. Several food resources, especially in the form of high-fructose corn syrup and sugary beverages, can lead to various metabolic changes that influence uric acid production and elimination.
These resources are:
- Soft drinks, fruit juices, and sweetened beverages, that are high in added sugars. Instead, opt for water, herbal teas, etc.
- Packaged food, even when claimed green or vegan, having hidden sugar. These marketing ploys can increase the amount of sugar you consume.
- Cakes, cookies, candies, and other sugary treats. Instead, satisfy your sweet cravings with fresh fruits or healthier dessert alternatives.
- Sugar substitutes, like stevia or maple syrup. They contain fewer calories and are considered a healthier alternative to sugar, but may still impact uric acid levels.
Opt for Foods Packed With Vitamin C
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a crucial role in several metabolic processes, including uric acid metabolism. Vitamin C enhances the excretion of uric acid by promoting its elimination through the kidneys. By doing so, it helps prevent the accumulation of uric acid in the bloodstream, which can lead to the formation of uric acid crystals in the joints. Enrich your diet with citrus fruits like oranges, lemons or grapefruits, some berries like strawberry, blueberry or raspberry, kiwifruit, bell pepper, broccoli and tomato.
Incorporate Cherries Into Your Diet
Cherries, these juicy fruits are packed with antioxidants, including anthocyanins and flavonoids, which have anti-inflammatory properties and may aid in uric acid regulation. Several studies have suggested that regular consumption of cherries or cherry products may be associated with a decreased risk of gout attacks and improved overall joint health. Cherries can help with uric acid excretion, helping to prevent the crystallization of uric acid in the joints, which is the primary cause of gout.
Embrace Fiber-Rich Foods
When it comes to uric acid regulation, fiber plays a role in promoting kidney function, which is essential for the excretion of uric acid from the body. In particular, soluble fiber has been especially beneficial in reducing uric acid levels. It forms a gel-like substance in the digestive tract, which can slow down the absorption of certain substances, including uric acid. As a result, less uric acid may be reabsorbed into the bloodstream, allowing for more efficient elimination through the kidneys. By enjoying a diet rich in fiber-filled fruits, vegetables, legumes, and whole grains, you can naturally promote uric acid regulation and enhance your overall well-being.
Final Thoughts
Managing uric acid levels is undoubtedly of paramount importance, as it can prevent serious health conditions like gout, kidney stones and joint issues. Hyperuricemia, a condition associated with high uric acids, affects approximately 21% of the general population, with gout being the most common complication, affecting 3.9% of the U.S. population [9].
This all makes us adopt several strategies on how to reduce uric acid naturally. By considering dietary modifications, such as limiting purine-rich foods [10] and avoiding excessive sugar and alcohol consumption, individuals can support their body’s uric acid regulation. Incorporating natural uric acid supplements, like tart cherry and turmeric, can offer additional benefits too.
Emphasizing the importance of balanced nutrition and lifestyle changes, we empower our readers to take control of their uric acid levels and enhance their well-being.
Resources:
- https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/which-foods-are-safe-for-gout
- https://www.mayoclinic.org/diseases-conditions/gout/expert-answers/diuretics-and-gout/faq-20058146
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770072/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6914931/
- https://pubmed.ncbi.nlm.nih.gov/16006907/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991555/
- http://blog.arthritis.org/gout/fructose-sugar-gout/#:~:text=As%20the%20body%20breaks%20down,your%20uric%20acid%20levels%20rise.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2234537/
- https://www.ncbi.nlm.nih.gov/books/NBK459218/
- https://pubmed.ncbi.nlm.nih.gov/30485934/
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