Uric acid is a waste product the body creates when it breaks down foods containing purines. Normally, uric acid dissolves in the blood and is excreted in urine. However, if uric acid levels become elevated, it can lead to hyperuricemia, increasing the risk of gout and kidney problems.

High uric acid can accumulate silently in the body, often without noticeable symptoms until the condition becomes severe. However, maintaining a proper diet and exercising regularly can help manage high uric acid levels.

Limit purine-rich foods. Reducing foods high in purines is one way to control elevated uric acid levels. Some foods like red meat, organ meats, shellfish, and fish contain high levels of purines. People with high uric acid should reduce their intake of these foods and replace them with healthier protein options like eggs, low-fat dairy, and plant-based proteins. Foods to limit include beef, venison, organ meats, pastries, anchovies, herring, shrimp, crab, and bacon.

Prioritize low-purine foods. Eating foods with low purine content, such as fruits, vegetables, whole grains, and nuts, is also beneficial for uric acid levels. These include low-fat and non-fat dairy products, peanut butter, nuts, rice, and potatoes.

Follow the DASH diet. The DASH diet, linked to lowering blood pressure and recommended for preventing heart disease, can also help reduce uric acid. This diet emphasizes fruits, vegetables, nuts, whole grains, and limits salt, sugar, red meat, and processed meats.

Avoid alcohol and sugary drinks. According to the World Health Organization (WHO), no amount of alcohol is safe for health. Alcohol can increase uric acid levels by accelerating purine metabolism. The same is true for sugary drinks containing fructose. Instead, choose water or unsweetened tea for better uric acid control.

Get moderate exercise. Exercise supports long-term gout management by lowering uric acid levels and reducing the risk of arthritis. It also contributes to weight control, thus lessening pressure on joints. Aim for at least 150 minutes per week of moderate-intensity aerobic activities like brisk walking or cycling. Focus on gentle exercises like swimming, yoga, or tai chi. These exercises also improve blood circulation and reduce stress. Regular, gentle exercise not only supports joint health but also improves mood and mobility.

Bao Bao (Times of India).