You may have heard people mention they suffer from ‘Gout.’ Gout is a condition marked by abnormal metabolism of uric acid, leading to excessive amounts of uric acid in the tissues and blood.

Uric acid is a byproduct of the metabolic breakdown of purine nucleotides. High levels of uric acid in the bloodstream can result in gout. It is also linked to other health issues, such as kidney stones and diabetes.

Normal uric acid levels range between 3.5 and 7.2 milligrams per deciliter of blood (mg/dL).

Here are seven tips to help reduce uric acid levels:

1. Increase Water Intake – Staying hydrated is key to flushing out uric acid. When your body is well-hydrated, uric acid crystals are less likely to form. Drink at least 3-4 liters of water daily to help eliminate uric acid from your system. You can also include buttermilk, coconut water, lemon water, and green tea to boost your overall fluid intake.
2. Reduce Purine-Rich Foods – Uric acid is formed by the breakdown of purines, a type of protein. While purines are naturally produced by the body, they are also found in foods like red meat, mushrooms, baked goods containing yeast, and fermented products. Opt for foods like lentils, split dals, milk, and egg whites to maintain healthy protein intake.
3. Eat High Fiber Food – Fiber helps absorb uric acid in the bloodstream, allowing it to be easily eliminated through the kidneys. Good sources of fiber include fruits, vegetables, whole grains, and whole grain products, which should be chosen over refined products.
4. Avoid Caffeine and Alcohol – Caffeine (found in coffee, tea, and certain soft drinks) and alcohol hinder the excretion of uric acid by binding to it. Reducing your intake of these can improve uric acid removal from your system.
5. Consume Vitamin C-Rich Foods – Vitamin C aids in the excretion of uric acid. Citrus fruits, bell peppers, cabbage, amla (Indian gooseberry), and guava are excellent sources of Vitamin C and can help lower uric acid levels.
6. Limit Sugar Intake – Excess sugar can interfere with the excretion of uric acid. Studies have shown that drinking 300 ml of sweetened beverages daily can increase the risk of gout by 13%.
7. Try Apple Cider Vinegar – Apple cider vinegar contains acetic acid, which turns alkaline in the body, helping to dissolve uric acid crystals and preventing them from recurring. It also reduces joint inflammation and swelling, improving joint flexibility.

Reducing uric acid levels is crucial for managing gout and preventing associated health issues like kidney stones and diabetes. By making these simple lifestyle adjustments, you can lower your uric acid naturally and maintain better overall health. Do try these tips and share your thoughts in the comments below! For more health tips, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.