Uric acid is an organic compound composed of oxygen, carbon, hydrogen and nitrogen. It is the final breakdown product left after the metabolism of a substance called purine ingested through food. This uric acid has to be excreted in the urine through the kidneys, but if the production of uric acid increases and the excretion decreases, it accumulates. Accumulation of uric acid causes hyperuricemia in which uric acid in the blood is higher than normal, and if such symptoms persist for a long time, acute gout can occur, and at the same time, uric acid crystals can accumulate in the skin and joints, causing subcutaneous nodules. The level of uric acid can increase when cells are damaged all at once due to congenital abnormalities in purine metabolism or treatment for blood cancer, but in many cases, it is caused by a large number of unbalanced diets and irregular lifestyles. Therefore, it can be said that it is very important to find the cause of lowering uric acid discharge and to perform regular management to improve it. So today, we’re going to look at a variety of ways to help lower your uric acid levels. How to lower uric acid levels
1. Controlling intake of foods with high purine content If you have been diagnosed with high uric acid levels, it is important to manage your diet so that uric acid does not accumulate in the body. Since uric acid is produced during the metabolic process of purines, it is necessary to reduce the intake of foods high in purines as much as possible to lower uric acid. Since purines are abundant in meat and foods such as anchovies, herring, sardines, scallops, mussels, mackerel, and tuna, it is necessary to control intake. In particular, since a large amount of purine is contained in the intestines of meat, it is recommended to avoid consumption of soups, soups, hotpots, and sundaes made from the intestines as much as possible. And since uric acid is excreted during the process of fructose metabolism, it is important to control intake of foods or fruits with high sugar content, and it is also important to control intake of foods with high salt content.
2. Consumption of foods with low purine content It is said that it can help control uric acid levels by regulating the intake of foods high in purine and eating foods with low purine content in a balanced way. Foods with low purine content include grains such as rice, barley, buckwheat and wheat, and foods such as potatoes, sweet potatoes, milk, cheese, eggs, seaweed, seaweed, kelp, and green onions. In particular, it is recommended to properly supplement protein intake through eggs, tofu, and dairy products, which are easily insufficient by controlling meat intake. In addition, eating a balanced intake of vegetables such as tomatoes, cucumbers, and lettuce rich in vitamin C, folic acid, and dietary fiber helps to control uric acid levels. Vegetables are generally low in purines, but spinach, asparagus, and mushrooms are known to contain some purines, so it is better to avoid excessive intake.
3. Limit drinking
The habit of drinking alcohol consistently is known to be a major risk factor for elevated uric acid levels. This is because uric acid is easily deposited and crystallized because it requires a lot of water during the metabolic process of alcohol. Beer contains a large amount of purines, and it is known that wine and makgeolli are also high in purines. In addition, since there are many foods high in purine content in snacks consumed with alcohol, it is a factor that further increases uric acid levels. Therefore, if you have been diagnosed with high uric acid levels, it is recommended to limit your drinking as much as possible, especially if you have frequent acute gout attacks.
4. Drink plenty of water
It is important to drink enough water a day to lower uric acid levels. When you drink a lot of water, the waste products accumulated in the body are smoothly discharged through urine, and during this process, uric acid is discharged smoothly. Therefore, it is recommended to drink 1.5 to 2 liters of water per day. On the other hand, instead of drinking water, carbonated drinks and fruit drinks that contain a lot of sugar or artificial sweeteners increase uric acid levels, so it is recommended to drink them in the form of pure water.
5. Steady exercise
In order to prevent an increase in uric acid level, it is important to increase the metabolism through regular exercise. In addition, regular exercise is recommended because it plays a role in managing obesity and stress, which are risk factors for gout. During exercise, it is recommended to regularly perform exercises such as walking, swimming, cycling, or yoga that do not put pressure on the feet or knees that are well-ventilated. Exercises that require a lot of activity or that are too strenuous all at once can put a lot of strain on the joints and aggravate gout, so it is important to do them within your physical strength.