Reducing purine-rich meat, increasing physical activity, controlling weight and stress contribute to reducing uric acid index, helping the kidneys eliminate this waste better.
Uric acid forms when the body breaks down purines, substances found in many foods and cells. Normally, the kidneys filter them, but when produced continuously or the elimination process slows down, it leads to hyperuricemia.
A sedentary lifestyle, frequent consumption of sugary drinks and processed foods, and increased obesity can promote high uric acid. Maintaining small changes in lifestyle can make a difference, reducing uric acid index and protecting kidney health.
Eat healthy
To effectively control uric acid index, each person needs to combine limiting foods that tend to increase uric acid production and promoting the process of removing this waste from the body.
Limit unhealthy foods (organs, shellfish, red meat) and fructose, sugary drinks because they convert a lot of purines into uric acid. Prioritize low-fat milk and add fiber to your diet because fiber helps reduce uric acid levels. Fiber also supports blood sugar and insulin balance, which tends to increase feelings of fullness for longer.
Eating foods rich in vitamin C, especially fruits (oranges, lemons) and vegetables (spinach, beets), both supports immunity and adds beneficial nutrients to enhance the elimination of this substance from the kidneys. In addition, drinking enough water is important. When drinking enough water, the kidneys will eliminate uric acid more effectively.
Move more
Exercise can improve blood flow to organs, including the kidneys, while speeding up metabolism helps the body process uric acid better. Everyone should get at least 30 minutes of moderate aerobic activity (brisk walking, cycling) on most days of the week. Incorporating strength training 2-3 times per week can increase muscle mass, thereby improving insulin sensitivity (insulin sensitivity affects the ability to clear uric acid).
Control weight, stress, get enough sleep
These factors impact metabolism, insulin sensitivity and renal clearance, and if not controlled, can create an environment for uric acid to accumulate. High stress increases cortisol, changes metabolism, can reduce kidney function and indirectly increases uric acid. Improving weight, sleep, and stress means reducing uric acid levels.
In overweight and obese people (especially with large waistlines), losing 5% of body weight in a month also contributes to controlling uric acid levels. Getting enough sleep and good sleep quality also helps because short sleep duration is associated with high concentrations of these wastes. To improve sleep quality and better control uric acid, prioritize a regular sleep schedule, try to sleep 7-8 hours per night and create a quiet resting environment, avoid using electronic screens at least 30 minutes before bed.