Uric acid is a necessary substance in the body that occurs when the body processes purines. Purines are present in the body and many common foods, such as fish, beans, beer, and more.
High uric acid, also known as hyperuricemia, is metabolic of chemical breakdown from digestion and waste clearance. It is common for many people to suffer from high levels of uric acid in the body because many people with chronic diseases have high uric acid levels. Those with diabetes, gout, and more have high uric acid levels.
High levels of uric acid become problematic when elevated. It is possible to lower uric acid levels in the body even if you suffer from these types of diseases. Lifestyle and diet changes can help diminish bothersome symptoms that uric acid buildup can create.
That typically results in joint pain and discomfort in the form of gout or arthritis. Some symptoms of high uric acid levels include inflammation of the joints, which is what happens with gout, fever, chills, and more. Typically fever and chills are less common in those with high uric acid levels but can happen.
When someone has gout, the kidneys become unable to clear sufficient uric acid, because of damage from elevated blood sugar.
Table of Contents
- How to Lower Uric Acid Levels Naturally?
- 1. Stay Hydrated
- 2. Stick to Low-Glycemic Index Foods
- 3. Be Mindful of Excess Sugar Intake
- 4. Add More Fiber to Your Diet
- 5. Find a Way to Manage Stress Levels
- 6. Skip or Limit Alcohol
- 7. Maintain a Healthy Weight
- 8. Eat More Vitamin-C Rich Fruits
- 9. Limit or Eliminate High-Purine Foods
- 10. Take a Look at Medications and Supplements
How to Lower Uric Acid Levels Naturally?
Check out what lifestyle behaviors, healthy habits, and diet changes you can make to your routine to diminish levels of uric acid naturally below.
1. Stay Hydrated
While there was always limited research to show that water had any effect on lowering uric acid, new studies are promising. Human bodies house nearly 60 percent water, so hydration is a critical component to keeping the body functioning well.
Adding more water to your diet shows it may be effective at reducing hyperuricemia in gout. (1) Many areas should go under careful examination when it comes to lowering uric acid levels, including diet and much more.
However, it is critical to remember that a simple solution like staying hydrated is an essential part of the process to maintain a healthy body.
Many people suffer from mild to even severe dehydration, so make sure you examine how much water you should be drinking versus how much you are if you suffer from high uric acid levels.
2. Stick to Low-Glycemic Index Foods
Balancing insulin is one of the most critical things to do when you have high levels of uric acid. Those with diabetes suffer from high uric acid levels, so these groups must be cautious of their diet.
Anyone who suffers from the excess buildup of uric acid should be careful when adding certain foods to their diet. Low-glycemic foods include green vegetables, most fruits, vegetables like carrots, chickpeas, lentils, some bran cereals, and more.
Diet is one of the most crucial factors in maintaining a healthy lifestyle for anyone, but it is especially critical for those who suffer from high uric acid levels. A change in diet can help to diminish your risk of developing other health complications later in life.
3. Be Mindful of Excess Sugar Intake
Excess sugar consumption or even any refined sugar can negatively affect people who have high levels of uric acid. High fructose intake is also associated with a higher incidence of gout. (2)
Many healthy people who do not have high uric acid levels even see the benefits of less sugar in their diets.
Sugar is highly inflammatory and can wreak havoc on the body, especially in excess and refined. If you want to sweeten your food or beverages, stick with naturally sweet food products like honey or agave instead of artificial sweeteners.
Sugars are necessary to produce insulin in the body, but monitoring the amount is essential. Insulin saves lives, but it can also store fat. Having high blood sugar can destroy the body internally and drastically affect uric acid levels.
4. Add More Fiber to Your Diet
A healthy, high fiber diet can help to lower uric acid levels in the body and lessen bothersome symptoms as well.
High fiber diets can help keep uric acid levels at bay because it can suppress and even prevent hyperuricemia from occurring. One study shows there may be a significant factor in how dietary fiber affects those with high uric acid levels. (3)
Since gout is one of the most widespread inflammatory joint diseases, it is worth considering your diet in suppressing symptoms.
Other studies show that diet changes like trying the Mediterranean diet, which is rich in fiber, can positively affect uric acid levels in the body, preventing and even treating symptoms of gout. (4)
5. Find a Way to Manage Stress Levels
Stress can lead to many chronic inflammatory conditions and diseases, and joint problems brought on by high uric acid levels is one example.
One study in the National Institutes of Health (NIH) shows that those who were less stressed had lower levels of uric acid. After given diazepam, a sedative that can help with anxiety, elevated levels of uric acid decreased. (5)
Those who have hyperuricemia should try to avoid stressful situations as much as possible, but although that is not always possible, managing it well is critical as well.
Stress is a normal part of life, but managing it with relaxing and healthy activities like meditation, exercise, writing, or other creative ventures can significantly reduce stress levels.
6. Skip or Limit Alcohol
Alcohol is a trigger for those with high uric acid levels. It is best to avoid it altogether. But you can also limit it to no more than one glass (for women) and two (for men) a night, too. And, you can switch the type of alcohol.
Beer and liquor significantly raise uric acid levels in the body. As your alcohol intake increases, the risk of hyperuricemia goes up as well.
One study shows that although beer and liquor increase uric acid levels, the wine did not. (6) Beer raises uric acid the most, but excess amounts of beer or liquor can cause hyperuricemia. However, a moderate intake of wine does not appear to raise uric acid levels.
7. Maintain a Healthy Weight
Maintaining a healthy weight is a critical part of a healthy lifestyle, but it is especially critical for those who suffer from hyperuricemia.
Excess weight can mean an imbalance of blood sugar, putting you at a higher risk of hyperuricemia. Obesity also puts extra strain on the joints, which can often cause symptoms related to high uric acid levels to worsen.
Be sure to maintain a healthy diet full of low-glycemic foods, low sugar, and processed foods, and add in fiber to keep a healthy weight.
8. Eat More Vitamin-C Rich Fruits
Vitamin C is an essential nutrient that everyone needs to acquire from food or supplements.
There are many vitamin C-rich fruits you can include in your diet to lower levels of uric acid, including red and yellow bell peppers, kiwi, oranges, guava, avocado, and much more.
Maintaining a healthy diet full of vitamin C can help to prevent hyperuricemia from occurring and diminish symptoms.
9. Limit or Eliminate High-Purine Foods
Foods high in purines include many types of fish such as sardines, anchovies, mussels, scallops, cod, trout, haddock, and more. Other high-purine foods are meats like bacon, veal, venison, organ meats, and turkey.
Limiting or eliminating these foods can significantly help reduce uric acid levels in the body.
Be sure to have a careful look at your diet and be sure these foods are limited to decrease uric acid levels over time.
10. Take a Look at Medications and Supplements
Certain medications and supplements can contribute to raising uric acid levels in the body, such as aspirin, niacin (vitamin B3), Cyclosporine (an immune-suppressing drug), and Levodopa, a medication for Parkinson’s disease. (7)
Diuretic medications can also increase the chances of gout because of their effect on the kidneys and electrolyte balance in the body.
Be sure to speak with your doctor if you take any of these medications or supplements and suffer from high uric acid levels.
There are many natural ways to lower uric acid levels in the body, such as diet changes like food eliminations, stress management, and much more.
If you suffer from symptoms of high uric acid like gout or arthritis, reach out to your healthcare professional to see how you can start to alter your diet to help you.