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Lifestyle Modifications to Manage Uric Acid Levels

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Uric acid chemical structure
Uric acid chemical structure

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 different content of purines.

Foods with high purine contentFoods with medium purine contentFoods with low purine content
Organ meats such as liver, kidneys and brainOat meal, wheat branSome green vegetable and tomatoes
Meats including beef, pork and lambVegetables such as mushrooms, peas, cauliflower, spinacWhole grain cereals
Sardines. mackerels and scallopsChickenEggs, dairy products such as butter, buttermilk, cheese
BeerFishNuts such as almonds and walnuts
Dried beansTofu

 

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 increase in uric acid level include:

Obesity

An obese person is 4 times more likely to develop hyperuricemia.

Minimal water intake

Purine-rich diet

Low calorie diets

Alcohol intake

Excessive intake of fructose or sugar-sweetened drinks 

Uric acid is a byproduct of fructose metabolism.

 

What happens when the uric acid levels go high?

Uric acid level effects
Uric acid crystals get deposited in the joints. This painful condition is also called gout.

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

Healthy life put simply to reduce risk
Healthy life put simply!

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 to your diet from low-fat or fat-free dairy products such as yoghurt and skimmed milk, which is associated with reduced 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

especially those that contain 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.

Check the food label before purchasing a food product

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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