The most sensitive problem of today’s people is Uric Acid along with world most of the Nepalese people are victim of it. It’s a natural waste product from digestion of foods which contain purines. Meats, Sardines, Dried Beans, Beer are some food which contain high level of Purines .
Normally, during urination kidneys filters out uric acid from our body. Too much of purine in your diet, or if your body can’t get rid of this by-product fast enough, uric acid can build up in your blood.
A high uric acid level is known as hyperuricemia which can lead to a disease called Gout that causes painful joints that accumulate urate crystals and make your blood and urine too acidic.
Some of the reasons that collect Uric acid in your blood
- Obesity or being overweight
Some health disorders that lead to high uric acid levels:
- Kidney disease
- Diabetes mellitus
- Some types of cancers or chemotherapy
Some tips that can lower uric acid levels in your body naturally.
Limitation on purine-rich foods
You can bound the source of uric acid in your diet. some of the purine rich foods are of meat, seafood, and vegetables. All of these foods give off uric acid when they’re digested.so, The best part is pay more attention during having your diet
Reduce or avoid your intake of foods such as:
- Fish and shellfish
- Green peas
- Dried beans
know tips for following a low-purine diet here.
Sugary Foods: protein-rich foods are the main cause of uric acid; recent studies show that sugar may also be a potential cause. Added sugars to food include table sugar, corn syrup, and high fructose corn syrup
In processed and refined food the main simple sugar is Sugar fructose. Researchers have found that the sugar fructose could lead to high levels of uric acid.
Sugary Beverages: Sugary drinks, soda, and even fresh fruit juices are concentrated with fructose and glucose-containing sugar.
Fructose and glucose are contained in High-fructose corn syrup usually with 55 percent fructose and 42 percent glucose which is similar to the ratio of 50 percent fructose and 50 percent glucose in table sugar.
Fructose from refined sugar in juice or other foods is absorbed faster than sugar from foods that have a natural makeup that need to be broken down in your body. The faster absorption of refined sugars spikes your blood sugar levels and also leads to higher amounts of uric acid.
Replace sugary drinks with filtered water and fiber-rich smoothies.
Drink More Water . Drinking plenty amount of fluids helps your kidneys flush out uric acid faster. It is better to Keep a water bottle with you at all times. Set an alarm every hour to make sure that you need to drink water.
Avoid Alcohol : Dehydration is caused by drinking alcohol which can also trigger high uric acid levels. This occurs because your kidneys must first filter out goods that occur in the blood due to alcohol instead of uric acid and other wildernesses.
Alcoholic drinks such as beer contain high amount of which is not good for health purines.
Lose Weight : Along with your diet, extra pounds can raise uric acid levels. Fat cells make more uric acid than muscle cells. Additionally, carrying extra pounds makes it harder for your kidneys to filter out uric acid. Losing weight too quickly can also affect levels.
If you’re overweight, it’s best to avoid fad diets and crash dieting. Talk to a nutritionist about a healthy diet and weight loss plan that you can follow. Your doctor can recommend a healthy weight goal for your body type.
Balance insulin levels: Have your blood sugar level checked when you visit your doctor. This is important even if you don’t have diabetes mellitus.
Adults with type 2 diabetes may have too much insulin in their bloodstream. This hormone is necessary to move sugar from your blood into your cells where it can power every bodily function. However, large amount of insulin leads to excess uric acid and weight gain in the body.
Individuals with a condition called prediabetes may also have high insulin levels and a higher risk for type 2 diabetes.
Your doctor may want to check your serum insulin level in addition to your blood glucose level if insulin resistance is suspected.
Add more fiber to your diet.Your body can get rid of uric acid by eating more fiber. Fiber can also help to balance your blood sugar and insulin levels. It tends to increase satiety, helping to lower the risk of overeating.
Add at least 5 to 10 grams of soluble fiber a day with whole foods such as:
- Fresh, frozen, or dried fruit
- Fresh or frozen vegetables
SOME EFFECTIVE SOLUTIONS
Stress, poor sleeping habits, and too little exercise can increase inflammation. Inflammation may set off a high uric acid level.
Practice mindful techniques such as breathing exercises and yoga to help you cope with your stress levels which don’t have any side effect. You can Join a class or use an app that reminds you to breathe and stretch several times a day which would be very beneficial.
Practice Good Sleep:
Avoiding digital screens for two to three hours before bedtime
Sleeping and waking at consistent times every day
Avoiding caffeine after lunchtime
Talk to your doctor if you have insomnia or difficulty staying asleep.
Check your medications and supplements
Some medications and supplements can also cause uric acid to build up in the blood. These include:
- vitamin B-3 (niacin)
- immune-suppressing drugs
- chemotherapy drugs
If you need to take any of these medications and you have hyperuricemia, your doctor can work with you to figure out a good alternative.
Diet, exercise, and other healthy lifestyle changes can improve gout and other illnesses caused by high uric acid levels. However, they can’t always replace necessary medical treatment.
Take all prescribed medications as directed by your doctor. The right combination of diet, exercise, and medications can help keep symptoms at bay.
Its seems that you need to avoid a lots of food to lower uric acids levels but The best and easiest way to get rid of these food is to make weekly mean plan by taking the help your nutritionist.
It’s better to Keep a list of foods on your shopping list that you should eat, rather than what you can’t eat. Stick to the list as your grocery shop. It would be more helpful if You can also join an online support group for people with uric acid-related illnesses for more ideas on how to prepare the best meals for you.