7 things to do to reduce uric acid and prevent gout

Uric acid is created when the body breaks down purines, a natural substance found in the body and some foods. When uric acid levels in the blood increase, urate crystals can accumulate in the joints, causing inflammation, pain and leading to gout. This condition is also associated with a risk of kidney stone formation.

Diet and lifestyle changes can help control uric acid. However, people who have been diagnosed with gout or have persistently increased uric acid should not replace medication with these measures.

Drink enough water

Theo Times of Indiamaintaining the habit of drinking water regularly throughout the day is one of the lifestyle changes that can help control uric acid. Water helps the kidneys eliminate this waste through urine, while limiting urine concentration, thereby reducing the risk of stone formation. Adults should maintain the amount of water appropriate to their body’s needs, weather and activity level.

People with kidney or heart disease or who have been told by their doctor to limit water should follow separate instructions. Prioritize filtered water, limit soft drinks and drinks high in sugar.

Reduce foods rich in purines

The body breaks down purines into uric acid, so a diet rich in purine-rich foods can increase blood levels of this substance.

People with high uric acid should limit red meat such as beef and lamb; viscera; certain types of fish and seafood. Vegetables, most fruits, grains, potatoes, rice, pasta and low-fat dairy products are better choices in the diet. Instead of completely eliminating all purine-containing foods, p Medical News Today It is also recommended to supplement food groups with less of this substance.

Limit alcohol and drinks high in sugar

Alcohol, especially beer, can increase uric acid. Drinks high in sugar, such as soft drinks and some juices with added sugar, are also linked to an increased risk of this glycemic index and gout.

People with high uric acid should minimize alcohol and replace soft drinks with water or unsweetened drinks. Reducing these sources of excess sugar and calories also aids in weight control – a factor linked to high uric acid.

Lose weight if overweight, but not too quickly

Being overweight or obese can cause uric acid levels to increase and make it difficult for the body to eliminate this substance. Losing weight slowly, if you are overweight, can help control uric acid and also improve metabolic health.

Page Times of India point out, losing about 5-10% of body weight can bring many health benefits in overweight people. However, you should not fast, diet too much or lose weight too quickly because sudden changes can cause uric acid to increase temporarily. Instead, you should adjust your diet, increase nutritious foods and maintain regular exercise.

Maintain regular exercise

Exercise helps control weight, improves metabolic health and helps maintain appropriate uric acid levels. You can start with moderate activities such as brisk walking, cycling, swimming or exercises appropriate to your physical condition, maintaining about 30 minutes of exercise most days of the week.

People suffering from an acute gout attack should avoid heavy exercise or putting pressure on painful joints, instead rest and treat according to the doctor’s instructions.

Prioritize foods rich in vitamin C

Supplementing vitamin C from foods such as oranges, guava, kiwi, strawberries, bell peppers and cruciferous vegetables can contribute to reducing uric acid levels in the blood. However, vitamin C does not replace gout medications and has not been proven to reduce the frequency or severity of gout attacks.

Increase fiber from vegetables, fruits and whole grains

Fiber can help control uric acid, while also helping to keep you full longer and promote weight control. Green vegetables, fruits and whole grains are common sources of fiber. Patients can gradually increase the amount of vegetables in meals, replace part of refined starch with whole grains and prioritize whole fruits instead of sugary juices.