High uric acid levels in the blood can lead to various health problems. Besides medication, lifestyle adjustments through maintaining healthy habits can help control uric acid.
Enjoy a cup of coffee not only to wake up in the morning but also to help lower uric acid levels. Coffee can reduce serum uric acid levels in two main ways.
First, it competes with the enzyme that breaks down purines in the body, slowing down uric acid production. Coffee contains antioxidants, which accelerate the body's excretion of uric acid and improve kidney function. However, limit caffeine intake to 2-3 cups of coffee daily and avoid adding sugar or cream, as these can have adverse effects.
Excess body fat contributes to increased uric acid levels. Being overweight can make the kidneys less efficient and reduce uric acid excretion through urine. Experts recommend focusing on sustainable, long-term changes for weight management, such as increased physical activity, a balanced diet, and choosing nutrient-rich foods.
Uric acid results from the breakdown of purine-containing foods. Purines are natural chemicals found in some foods, also produced and broken down by the body. Usually, the kidneys filter uric acid and excrete it through urine. However, if you consume too much purine or cannot eliminate it fully, uric acid can accumulate in the blood, causing health problems like kidney stones.
Some purine-rich foods include organ meats, red meat, shellfish, and some fish. Instead, focus on low-purine options like green vegetables, fruits, and whole grains. Plant-based protein sources such as beans and nuts are healthier alternatives to red meat.
Vitamin C helps lower uric acid levels by supporting the kidneys in eliminating excess amounts. Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C. A glass of orange or lemon juice each morning is beneficial, providing vitamin C to boost immunity and promote overall metabolism.
Insulin levels play a vital role in how the body controls uric acid. High insulin levels can lead to increased uric acid accumulation, promoting diseases like gout. Prioritize a diet rich in whole grains, vegetables, and lean protein to balance insulin levels. Moderate eating and avoiding excess sugar or refined carbohydrates can make a significant difference.
A sedentary lifestyle increases uric acid levels and contributes to other health issues. Prioritize light exercises like walking to improve blood circulation and support better kidney function. Walking also helps eliminate uric acid by increasing blood flow to the kidneys. Aim for at least 30 minutes of walking daily for long-term benefits.
Bao Bao (Theo Healthline, Medical News Today)
