Uric acid is a waste product produced when the body breaks down purines, which are naturally present in certain foods. The kidneys typically filter out excess uric acid, eliminating it through urine. However, when the body produces too much uric acid or struggles to remove it efficiently, it can accumulate in the blood. The uric acid normal range is generally below 6.8 milligrams per deciliter (mg/dL). Levels exceeding uric acid normal value are classified as hyperuricemia, which may contribute to gout and increased acidity in the blood and urine. Read on to discover effective tips to manage and lower high levels naturally.
Usually, there are no noticeable symptoms of increased uric acid. Many people are unaware of high uric acid levels until they develop gout or kidney stones. Symptoms of gout in a joint include:
Symptoms of kidney stones include:
Here are some diet and lifestyle tips to help you naturally lower uric acid levels in your blood:
Limit Consumption of Purine-rich Foods
Reducing purine-rich foods can help control uric acid levels, as these foods contribute to its production when digested. Certain seafood, meats, and vegetables contain high purine content. To manage uric acid effectively, consider cutting back on red meat, fish, organ meats, shellfish, and poultry.
Drink Plenty of Water
Drinking enough water supports kidney function by helping flush out excess uric acid. Since the kidneys remove about 70% of uric acid from the body, proper hydration may lower the risk of kidney stones. Carry a water bottle throughout the day and set hourly reminders to take small sips.
Cut Back on Sugar
Fructose, a natural sugar found in fruits and honey, increases uric acid levels as it breaks down in the body. Sugary beverages contribute more to this rise since they lack protein, fibre, and essential nutrients, leading to quicker absorption. Refined sugars like corn syrup, table sugar, and high-fructose corn syrup can also spike blood sugar and uric acid levels. To reduce sugar intake:
Alcohol can contribute to dehydration and raise uric acid levels. Beverages like beer have high purine content, but even low-purine alcohol can stimulate purine production. Additionally, alcohol accelerates the breakdown of nucleotides, another purine source that converts into uric acid. It also slows uric acid elimination, causing higher levels in the bloodstream. Reducing alcohol intake may help maintain a healthier balance.
Keep Blood Sugar Levels Under Control
High uric acid levels (hyperuricemia) have been associated with an increased risk of diabetes and related complications. Individuals with high blood sugar, including those with prediabetes or diabetes, may be more vulnerable to its effects. Regular blood sugar monitoring is essential, so consider getting it checked during your next doctor’s visit, even if you don’t have diabetes.
Maintain Healthy Weight
Excess body fat can lead to higher uric acid levels by reducing kidney efficiency, increasing uric acid production, and slowing its elimination. If weight is a contributing factor, consult a doctor before starting a weight management plan. A dietitian can help design a balanced diet, while a healthcare provider may recommend exercise or lifestyle changes to support overall health.
Consume More Fibre
Consuming more fibre can help lower uric acid levels while also stabilizing blood sugar and insulin levels. Fibre promotes satiety, keeping you full for longer and supporting overall digestion. Adults should aim for 22–34 grams of fibre daily from high-fibre foods. To prevent digestive discomfort, gradually increase fibre intake rather than making sudden dietary changes.
Get More Vitamin C
Vitamin C has been shown to help lower uric acid levels. Most adults need 75–120 mg daily, with an upper limit of 2,000 mg per day. Eating vitamin C-rich fruits and vegetables is a natural way to boost intake. Additionally, over-the-counter supplements can be an option for those needing extra support in maintaining healthy uric acid levels.
Avoid Certain Medications
Certain medications can increase uric acid levels, including diuretics (like hydrochlorothiazide and furosemide), low-dose aspirin, fenofibrate, cyclosporine, and beta blockers. However, these drugs may provide essential health benefits. Always consult a doctor before making any changes to your medication regimen to ensure your overall health is not compromised.
Ensuring a uric acid normal range is essential for preventing conditions like gout and kidney stones. By making dietary adjustments, staying hydrated, managing weight, and limiting alcohol and sugar intake, you can naturally regulate uric acid levels. Regular monitoring and consulting a healthcare provider can help identify symptoms of increased uric acid early, ensuring effective management and overall well-being.
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