Uric acid is a waste product that the body creates when it breaks down foods containing purines. Normally, uric acid dissolves in the blood and is excreted through urine. However, when the levels go up, it can lead to hyperuricemia, increasing the risk of gout and kidney issues. When the uric acid levels are high, painful conditions like gout occur, where crystals form in the toes, feet, and other joints. However, you can manage high levels of uric acid effectively in just one month. Wondering how? Adjusting some lifestyle changes, such as diet and exercise, can help. Take a look.
Limit purine-rich foods
Some foods naturally contain purine. Limiting purine intake is an ideal way to manage high levels of uric acid. Certain foods such as red meat, organ meats, shellfish, and certain fish contain high levels of purine. You should take steps to cut back on these foods and swap them with low-purine options like eggs, low-fat dairy, and plant-based proteins. You can start by limiting high-purine foods to once or twice a week. Also, add cherries to your diet. A 2019 study found that cherries can help manage gout. Foods to avoid include:
- red meat, including venison
- organ meats such as liver and sweetbreads
- trout
- tuna
- haddock
- sardines
- anchovies
- mussels
- herring
- shellfish
- poultry
- bacon
- dairy products
Focus on low-purine foodsEat foods that have low-purine content. These include fruits, vegetables, whole grains, and nuts. These include:
- low-fat and fat-free dairy products
- peanut butter and most nuts
- most fruits and vegetables
- rice
- bread
- potatoes
- pasta
Follow a DASH diet
A 2017 study found that the Dietary Approaches to Stop Hypertension (DASH) linked to reduced blood pressure and recommended to prevent heart disease, is also ideal to lower uric acid. A diet rich in fruit and vegetables, nuts and whole grains, and low in salt, sugary drinks, and red and processed meats, is associated with a lower risk of gout. “The DASH diet may provide an attractive preventive dietary approach for the risk of gout,” as it also treats high blood pressure, which affects the vast majority of gout patients. Therefore, the DASH diet has the potential to kill two birds with one stone,” the study authors said. Avoid alcohol and sugary drinks No amount of alcohol is safe for health, according to the WHO. The risk starts from the first drop. Alcohol, including beer, can raise uric acid levels by increasing purine metabolism. The same is the case for sugary drinks sweetened with fructose. Instead, opt for water or unsweetened teas.
Exercise
you may also benefit from exercise if you have gout. Exercise can help manage long-term gout by lowering uric acid levels, reducing the risk of joint inflammation. It will also help to manage weight and thereby reduce the stress on joints. Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking or cycling, in a week. Focus on low-impact workouts such as swimming, yoga, or tai chi. These exercises will also improve circulation and reduce stress.
