Health Coach Tip - Get Uric Acid Under Control
What is uric acid?
The waste product, uric acid, is made by the body in response to alcohol and sugar as well as to eating certain foods that contain chemicals called purines. Some of these foods include: red meat and mussels.
Uric acid can also accumulate for a variety of other reasons including being overweight, kidney disease, hypothyroidism, certain types of cancer and genetics.
Uric acid should be below 6.0 mg/dL. Too much uric acid may cause gout. Since high uric acid levels also have a role in diabetes and obesity, as well as high blood pressure and kidney disease - it is important to maintain healthy levels.
Uric acid is removed from the body via urination. However, if your kidneys aren’t working properly or you are consuming too many sugary beverages or high purine foods, uric acid may accumulate in blood.
How can you lower levels of uric acid naturally?
- Reduce your intake of sugary foods and beverages. Sugar (fruit juice is often the culprit!) may also contribute to increased uric acid levels. Prioritize whole plant based foods and make sure to pay attention to food labels.
- Stay hydrated and reduce alcohol intake. Hydration helps eliminate uric acid from the body faster, whereas alcohol can increase uric acid levels. Beer is especially bad for uric acid levels due to the purine content. Alcohol also reduces the rate in which uric acid leaves the body further contributing to higher levels.
- Increase your intake of fiber. Fiber may help to reduce uric acid levels. Prioritize vegetables and nuts.
- Take supplements. Supplements can help – in particular: quercetin, luteolin, DHA and Vitamin C.
- Limit the consumption of foods that are rich in purines. These foods include red meat, fish, shellfish, poultry and legumes.
- Reach for a cup of coffee. Research has suggested that coffee consumption may help reduce levels of uric acid by reducing levels of uric acid and promoting removal of uric acid from the body.
Another way to manage uric acid levels is to ensure proper regulation of blood sugar by maintaining a healthy weight, exercising, sleeping and eating well.
