Drinking enough water, maintaining a reasonable weight, limiting alcohol, sugary drinks and foods rich in purines can help control uric acid and reduce the risk of gout.
Uric acid is a substance produced by the body when breaking down purine, a natural compound found in the body and some foods and drinks. As uric acid builds up, crystals can form in the joints, causing pain, swelling and symptoms of gout. Controlling uric acid helps reduce the risk of gout and limit recurrences.
Drink enough water
Drinking enough water helps the kidneys increase uric acid excretion through urine, and also helps prevent uric acid stones from forming. According to Healthline, the kidneys are responsible for most of the process of filtering and eliminating uric acid from the body, so maintaining enough water is one of the simple ways to support this process.
You should prioritize filtered water instead of soft drinks or drinks high in sugar. The amount of water needed depends on the location, weather as well as level of activity; People with kidney or heart disease or who have been told by their doctor to limit water intake should follow individual instructions.
Avoid alcohol and sugary drinks
According to Medical News Today, drinking lots of alcohol and sugary drinks is linked to a higher risk of developing gout. Alcohol can increase uric acid levels by affecting purine metabolism and the ability to excrete uric acid. Alcohol also contributes to dehydration, while some beers contain relatively high amounts of purines.
Fructose, especially when found in beverages, can promote uric acid production. Soft drinks, milk tea, juices with added sugar and products high in added sugar should therefore be limited. You can replace soft drinks with filtered water, tea or unsweetened coffee; Prioritize whole fruits instead of drinks high in sugar.
Limit foods rich in purine
Some foods high in purines can increase the amount of uric acid produced during metabolism. This food group includes organ meats, some red meats, fish and seafood such as sardines, herring, anchovies, and mussels. Pork, chicken, beef, shrimp, and crab also contain moderate amounts of purine.
People with a high blood uric acid index do not necessarily need to completely eliminate all foods containing purines but should control their portions, especially with organs, red meat and some types of seafood.
Drink coffee in moderation
Coffee is thought to affect purine metabolism, while promoting the body's elimination of uric acid. Therefore, people with hyperuricemia can drink coffee in moderation if suitable for their body condition, giving priority to coffee with little or no added sugar. However, coffee should not be considered a substitute for medication or a gout treatment regimen.
Prioritize foods rich in fiber
Vegetables, fruits, whole grains, potatoes, rice, pasta and low-fat dairy products are all options that can be included in a uric acid control diet. Healthline also points out that increasing fiber from vegetables, fruits and whole grains can help reduce uric acid, while also helping to control blood sugar and increase feelings of fullness. Adults should increase fiber gradually to limit bloating and digestive discomfort.
Maintain a reasonable weight
Overweight and obesity may be related to high uric acid levels. High body fat can reduce the kidneys' ability to clear this waste, while also affecting the amount produced. Losing weight if you are overweight slowly and sustainably can help control uric acid and improve metabolic health.
People should not fast or lose weight too quickly because sudden changes in weight may not be beneficial for people with increased uric acid.
Exercise regularly
Regular exercise helps control weight and improve metabolic health, thereby supporting uric acid control. Brisk walking, cycling, swimming, strength training or other forms of exercise suitable for your physical condition can all be chosen.
According to Verywell Health, maintaining regular physical activity can help reduce uric acid and improve factors related to metabolic syndrome. People experiencing an acute gout attack should adjust their activity level according to their pain and doctor's instructions, avoiding overexercising or putting pressure on inflamed joints.
Changes to diet, weight and exercise can help control uric acid but do not always replace medication. People with recurrent gout or persistently increased uric acid should be evaluated and treated appropriately by a doctor.
