Uric acid is a waste product in the blood, formed when the body breaks down purines. Purines are natural compounds produced and metabolized by the body, and they are also found in some foods. Normally, uric acid is filtered by the kidneys and excreted through urine. However, if the body does not excrete it efficiently or consumes too many purines, uric acid can accumulate in the blood, leading to various health issues such as gout and kidney stones, causing pain and posing many potential risks. Below are natural ways to effectively control high uric acid.
Drink coffee
Drinking coffee can help reduce serum uric acid levels through two main mechanisms: inhibiting the enzyme xanthine oxidase (which breaks down purines) to decrease uric acid production and increasing the excretion of uric acid through urine. It is advisable to prioritize pure black coffee without added sugar or milk.
Maintain a healthy weight
Excess body fat can contribute to increased uric acid. A higher body weight can lead to less efficient kidney function, simultaneously increasing production and reducing the ability to excrete uric acid through urine. Consult a nutritionist to develop a balanced, healthy diet and to propose a suitable exercise plan or lifestyle changes to support healthy weight maintenance.
Control blood sugar
Hyperuricemia is linked to the development of diabetes and related complications. Individuals with high blood sugar, such as those with prediabetes or diabetes, also face a higher risk of complications due to elevated uric acid.
Increase dietary fiber
Eating more fiber can help reduce uric acid while supporting blood sugar and insulin balance. Fiber also increases satiety, helping you feel full longer. Adults should consume about 22-34 g of fiber daily from fiber-rich foods. It is recommended to increase fiber intake gradually to avoid digestive discomfort. Eat a variety of fruits and vegetables daily, choose whole grains (barley, brown rice, whole-wheat bread), and increase legumes (beans, chickpeas, lentils, nuts like almonds, chia seeds, flaxseeds).
Supplement with vitamin C
High vitamin C intake can help reduce uric acid. The recommended daily vitamin C intake for adults is 75-120 mg, with a maximum limit of about 2,000 mg per day. You can increase vitamin C through foods rich in this vitamin, such as citrus fruits, bell peppers, strawberries, broccoli, Brussels sprouts, potatoes, or by using supplements.
Eat cherries
Eating a handful of fresh cherries or drinking unsweetened tart cherry juice daily can help control uric acid. Cherries contain anthocyanins – antioxidants and anti-inflammatory compounds that give them their characteristic red color. Additionally, they are rich in fiber and vitamin C.
Stay hydrated
Drinking enough water not only supports essential bodily functions but is also beneficial for individuals with high uric acid. Adults need to consume 1.8-2 liters of water daily to more effectively excrete uric acid from the body.
Exercise regularly
Daily exercise offers many benefits, including reducing uric acid. Activities like jogging, cycling, or brisk walking improve blood circulation and support better excretion of this waste product.
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