Uric acid is a waste product that is naturally produced when our body breaks down chemicals called purines. Normally, most uric acid dissolves in the blood, passes through the kidneys and leaves the remains in urine.
However, it is possible for uric acid to build up in your blood if it is not being filtered effectively, or if you consume too many purines in your diet. Normal uric acid levels should be less than 6.8 mg/dL. While high uric acid level is above 6.8 mg/dL and is also known as hyperuricemia, which can lead to crystal formation. If these crystals deposit in your joints, it may lead to gout - a type of arthritis. About 20% of people with hyperuricemia develop gout. In this article, let's talk about natural ways to reduce uric acid in the body and reduce the risk of gout attacks.
1. Limit purine-rich foods
Obviously, the easiest way to do this is to limit the sources of uric acid in your diet. Purine-rich foods include some types of meat, seafood, and vegetables. All of these foods increase the production of uric acid when they’re digested.
Avoid or reduce your intake of purine-rich foods such as:
• Red meat
• Organ meat
• Mushrooms etc.
Instead of spending money on expensive uric acid treatments, start small by adjusting your food intake and eating healthier.
2. Incorporate cherries into diet
Research1 has found that the consumption of cherries and cherry juice can help to lower uric acid levels in people with gout. Follow-up studies are needed to determine the long-term effects of cherry intake on uric acid levels.
Cherries contain anthocyanins, an antioxidant and anti-inflammatory compound that gives them their signature red color. Cherries are also a good source of fiber and vitamin C. You may consider snacking on a handful of cherries or sipping on some unsweetened tart cherry juice.
3. Maintain a healthy body weight
Maintaining a healthy body weight may help reduce the risk of gout attacks, as obesity can be linked to elevated uric acid levels. On the other hand, rapid loss in weight due to fasting may also increase blood uric acid levels, which is a poor choice if you are overweight. Thus, the ideal solution is to exercise and have a balanced diet, as both are important to maintaining good health. In this case, lack of exercise may cause inflammation, which in turn leads to elevated uric acid levels.
4. Avoid alcohol and sugary drinks
Drinking alcohol not only makes you more dehydrated, but also triggers high uric acid levels as shown in research2. Certain types of alcohol, such as beer, contain higher levels of purines than others. However, even alcoholic beverages that are low in purines can increase purine production in the body. This is because alcohol increases the metabolism of nucleotides, which is another source of purines that can be converted into uric acid. And sugar-sweetened soft drinks contain large amounts of fructose, which may significantly increase uric acid levels and the risk of gout.
5. Maintain normal insulin levels
People with gout/high uric acid levels have an increased risk of diabetes. Research3 shows that hyperuricemia is often related to the development of diabetes and related complications. Therefore, it is wise to also check your blood sugar levels in addition to a uric acid test. This is important even if you don't have diabetes.
6. Add more fiber to your diet
Many people do not eat enough fiber in their daily diet. Fiber can help lower uric acid levels and also help to balance your blood sugar and insulin levels. It also increases feelings of fullness, which can help reduce the risk of overeating. Typical high-fiber foods include oats, apples, pears, and nuts.
You may like to consider below health supplements:
AFC SCP Cartilage Sensei Supreme
SCP Cartilage Sensei Supreme is a proprietary bioactive formula of naturally occurring Chondroitin Sulphate Protein Complex (SCP) that is derived from multiple bio-marine and chicken cartilages. In addition, SCP Cartilage Sensei Supreme also contains unique and highly absorbable protein peptides such as Type II Collagen Peptides, Uric Acid-Lowering Peptides and Abnormal Cell Growth-Reducing Peptides, derived from an enzymatic hydrolysis process. Apart from maintaining healthy uric acid levels, it can also support joint health, improve joint stiffness and flexibility, inhibits the growth of abnormal tissues, as well as promotes skin elasticity and hydration. AFC SCP Cartilage Sensei Supreme is 100% natural and safe. It has no known side effects if taken as recommended.
*However, if you are sensitive to seafood or chicken, it is advised to consult the doctor before consuming as this supplement contains seafood and chicken derivatives.