Lifestyle Modifications to Manage Uric Acid Levels | Possible

Uric acid is a chemical which is a breakdown product of purines in the body. Purines are compounds which are naturally found in some foods and are also produced by the body too.

Once produced, uric acid is filtered out by the kidneys.

Table of content:

• What is uric acid?
• Causes high uric levels
• If the uric acid level goes high
• Solution to reduce risk

What is uric acid?

Uric acid is a chemical which is a breakdown product of purines in the body.

Purines are compounds which are naturally found in some foods and are also produced by the body too. Once produced, uric acid is filtered out by the kidneys.

Foods with high purine content	Foods with medium purine content	Foods with low purine content
Organ meats such as liver, kidneys and brain	Oat meal, wheat bran	Some green vegetable and tomatoes
Meats including beef, pork and lamb	Vegetables such as mushrooms, peas, cauliflower, spinac	Whole grain cereals
Sardines. mackerels and scallops	Chicken	Eggs, dairy products such as butter, buttermilk, cheese
Beer	Fish	Nuts such as almonds and walnuts
Dried beans	Tofu

What causes high uric acid levels?

Most of the time, uric acid levels increase when the kidneys don’t eliminate it efficiently.

The major factor associated with high uric acid levels is an unhealthy lifestyle.

Other factors that may cause an increase in uric acid level include:

1. Obesity: An obese person is 4 times more likely to develop hyperuricemia.
2. Minimal water intake
3. Purine-rich diet
4. Low-calorie diets
5. Alcohol intake
6. Excessive intake of fructose or sugar-sweetened drinks

Uric acid is a byproduct of fructose metabolism.

What happens if uric acid levels go high?

Uric acid crystals deposited in the joints can cause swelling, pain, stiffness and impaired movement.

High uric acid levels are linked to the development of the inflammatory metabolic disorder gout.

 

The Solution: Focus on lifestyle changes to reduce the risk

• Maintain a healthy weight.
• Follow a healthy and balanced diet: Consume a diet that contains mostly vegetables, whole grains, fruits and low-fat dairy.
• Limit alcohol intake: Metabolism of alcohol in the body increases uric acid production.
• Limit saturated fats: Which come from meat, poultry and high-fat dairy products.

• Watch out that protein level: Limit daily proteins from meat, fish and poultry. Add protein in diet from low-fat or fat-free dairy products that is yoghurt and skimmed milk, which helps to reduce uric acid levels.
• Drink enough water:Keep yourself hydrated. Studies have shown that increasing water intake reduces the risk of high uric acid levels in the body.
• Limit sugar-sweetened foods and drinks: Food which contains High Fructose Corn Syrup.
• Exercise regularly.
• Vitamin C ahoy: Add enough vitamin C to the diet as it helps in lowering high uric acid levels.
• Green tea: Have a cup or two of green tea.
• Check for deficiencies.
• Read a food label before purchasing packed food: Names used in place of fructose can be mentioned as Chicory, Tapioca syrup, Fruit fructose or Dahlia syrup.
• Get enough vitamin D
• Manage stress.
• Have 7-8 hours of sleep.
• Avoid highly processed foods and drinks.

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