6 Best ways to Lower Uric Acid Levels Naturally
Uric Acid is produced inside the body during metabolism when Purines (a chemical compound found in some foods) are broken down by the body. Considered a waste product, our body has a mechanism to eliminate uric acid through urine. However, high levels of uric acid that remain unfiltered by the kidney and are not excreted through urine settle down in the body. This condition is known as a medical ailment called Hyperuricemia, which can further result in Gouts. The medically recommended uric acid levels in the human body are between 3 and 6 mg/dL for women and between 3 and 7 mg/dL for males. Exceeding these limits or falling below them are unhealthy signs.
This article is concerned with the high levels (n>6/7) of uric acid in the human body and suggests six highly effective ways to naturally lower uric acid levels without the need for external medication. The post also describes the plausible causes and risk factors associated with high uric acid levels.
What Causes the High Levels of Uric Acid in the Human Body?
While our body is capable of eliminating uric acid naturally, certain conditions can prevent it from keeping the uric acid at optimal levels.
1. Poor Dietary Habits: Consuming high purine-rich foods and beverages like fish, seafood and shellfish, beef, chicken, duck, pork, sweetened drinks, Alcohol, high-fructose juices, asparagus, spinach, mushrooms, dairy products, animal protein, etc.
2. Poor Physical Activity levels: Lack of exercise, and basic physical activities like walking, jogging, stretching, etc. can reduce the body’s metabolism capacities and affect its efficiency to eliminate uric acid from the body.
3. Lifestyle Issues: Low level of sleep, excessive exhaustion without rest, eating outside foods, junk food consumption, and other bad habits that degrade cells like skipping meals, can affect uric acid levels too.
4. Medication: Certain drugs and medicines like diuretics, autoimmune suppressants, Pyrazinamide, Ethambutol, etc. can disturb uric acid levels in the body.
5. Other Reasons: Kidney damage and its inability to filter uric acid and eliminate it can also increase levels of uric acid. Certain dietary supplements can also disrupt normal uric acid formation and removal process.
Risk and Adverse Effects of High-Levels of Uric Acid
Left untreated and uncontrolled, high uric acid levels can cause gout, worsen arthritis, lead to joint and tissue damage, and cause kidney and cardiovascular diseases. This will affect the daily routines and also increases the chance of diabetes type 2 and fatty liver diseases. Uric acid crystals cause kidney stones and high blood pressure. It can also indirectly interfere with menstrual cycles.
6 Methods to Naturally Bring Down High Uric Acid Levels
#1 Drink Optimal Water
Hydration helps to keep uric acid levels optimum by eliminating access levels of uric acid through Urine. From glowing skin to the removal of toxins from the body, water intake at sufficient levels can save the human body from multiple ailments.
#2 Reduce the Intake of Purine-rich Foods and Beverages
Purine-rich foods are the main culprits behind the high uric acid levels in the body, therefore, reducing their intake and substituting them with foods that are considered as low-purine diets can keep uric acid at normal levels.
Some of the low-purine foods include:
- Peanut butter and most nuts
- Low-fat and fat-free dairy products
- Fruits and Green vegetables except for spinach and cauliflower
- whole-grain rice
- Sunflower Seeds
Dietary changes are crucial when your uric acid levels are beyond the recommended limits. A Harvard University study reveals that a diet that is used to control hypertension also works to lower uric acid levels. Harvard suggests the DASH approach, (Dietary Approach to Stop Hypertension). A study quoted by Harvard found that subjects adhering to 8 weeks of DASH could lower uric acid levels by O.25 mg/dL.
Also, it is important to avoid alcoholic beverages. Drink alcohol at moderate levels or completely avoid it (especially beer) if you have high uric acid levels. Consumption of high-sugar foods and sugary beverages like sweetened soft drinks also increase uric acid levels in the body and therefore, it is prudent to avoid them too.
#3 Exercise and Keep Body Weight in Control
The fitness of the body is directly proportional to its processes and hormonal balances. Regular exercises and body weight control can go a long way to lower uric acid levels in the body. Kidneys in an overweight body are more likely to feel pressure and difficulty in expelling uric acid. Regular exercises like walking, jogging, swimming, stretching, cardio, aerobics, weight-lifting etc. also reduce stress and hypertension and are conducive to lowering uric acid levels.
#4 Avoid Medications that Elevate Uric Acid Levels
Certain medications are unavoidable to prevent any existing disease or chronic illness. However, long-term use of any medicine is not without any side effects. There are certain medicines that can adversely affect the kidneys’ capacity to flush out uric acid and can worsen an already existing hyperuricemia. Medications like diuretic drugs, low-dose aspirin, immunosuppressants etc. can interfere with uric acid levels. Always consult your doctor and discuss your uric acid condition before you seek any treatment.
#5 Try a Vitamin C Diet and Supplements
A recent study found that uric acid levels and Vitamin C intake are directly correlated. Clinical trial subjects who consumed 500 Mg of Vitamin C had lower levels of uric acid than those consuming placebos. Eating Vitamin C-rich foods can help in keeping uric acid at the required levels.
#6 Add Green Tea and Coffee to Your Routine
Antioxidants present in green tea and coffee are found to be helpful in reducing uric acid levels. Moderate level intake of both is beneficial to control uric acid in the body. The chlorogenic acid present in coffee effectively reduces uric acid.
Higher uric acid levels or Hyperuricemia also affect cardiovascular health, can further disrupt metabolism and indirectly cause issues related to menstrual cycles. Women should watch out for uric acid levels in their bodies and adopt healthy lifestyles to keep their uric acid levels in control. For details and further queries, feel free to contact the experts at Welme, India’s top clinically-tested period pain relief device.