Given today’s fast-paced lifestyles, where diet and exercise often take a backseat, it’s no surprise that high uric acid levels are becoming increasingly common among people. For the unversed, uric acid is a natural waste product which is formed in the body when it breaks down purines— substances which are found in certain foods (especially those rich in protein) and drinks. Normally, uric acid dissolves in the blood, if filtered out by the kidneys, and it flushed out through the urine. However, when your body produces too much of uric acid or can’t get rid of it efficiently, it builds up in the blood. Over time, this can lead to painful conditions like gout, kidney stones, and even joint inflammation.However, the good part here is that high uric acid levels can be managed by making some small changes to your daily routine, diet and exercise. So, here we list some easy tips and effective ways to help your body eliminate uric acid naturally:
1. Drink enough water
Drinking plenty of water throughout the day is one of the simplest and effective ways to flush out uric acid from the body. When you’re dehydrated, your kidneys struggle to get rid of the waste effectively, causing uric acid to build up. But when you drink enough water, it helps dilute uric acid in your blood and promotes its removal through urine. So, drink at least 8–10 glasses of water every day. You can also increase your water intake by having infused water, herbal teas, and coconut water.
2. Cut down purine-rich foods
Purines are naturally occurring compounds that break down into uric acid. But when your uric acid levels are high, avoiding foods high in purines can help reduce uric acid in the body. Avoid eating purine-rich foods like red meats, organ meats, and certain fish like sardines— as they can cause uric acid levels to spike. Instead, choose lean proteins like chicken, eggs, tofu, and legumes. Vegetables, fruits, whole grains, and low-fat dairy are also excellent choices to reduce uric acid levels in the body naturally.
Uric acid is a natural waste product which is formed in the body when it breaks down purines, found in certain foods and cells. Normally, kidneys filter uric acid from the blood and remove it through urine. However, when the uric acid levels get too high — a condition called hyperuricemia — it can burden the kidneys. Your kidneys quietly perform some of the most essential tasks in your body — filtering waste, balancing fluids, and regulating blood pressure. But excess uric acid may lead to kidney stones or inflammation, adversely affecting the kidneys’ ability to function properly. Over time, this can increase the risk of chronic kidney disease. And so, monitoring one’s uric acid levels is important, especially for those with a history of kidney issues, gout, or high blood pressure, to maintain overall kidney health.Unlike other organs, your kidneys often don’t show any warning signs until the damage is already done. That’s why it is important to recognise the early signs, no matter how subtle they may seem. So, here we list some early signs of kidney damage or high uric acid that should never be overlooked — and what steps you can take if you notice them:
3. Eat cherries or drink fresh cherry juice
Cherries are rich in antioxidants and anthocyanins– anti-inflammatory compounds, and they have been shown to lower uric acid levels in the body. You can have a handful of fresh cherries daily or drink a small glass of unsweetened, fresh tart cherry juice.
4. Increase your Vitamin C intake
Vitamin C can play a helpful role in lowering uric acid levels. It works by helping the kidneys remove more uric acid through urine. You can increase your Vitamin C intake naturally by eating fruits like oranges, lemons, kiwis, and strawberries. Or you can also take Vitamin C supplements to increase your intake.
5. Maintain a healthy weight
Having excess weight can increase uric acid production in the body and put extra pressure on your kidneys, making it harder for them to eliminate it. And so, losing weight can help reduce uric acid levels in the body and lower your risk of gout and other complications. The key here is to lose the excess weight gradually, instead of following any crash diet. Focus on making healthy lifestyle choices like exercising regularly, having balanced meals, and mindful eating. Even moderate weight loss can make a significant difference in managing high uric acid levels in the body.
6. Limit alcohol and sugary beverage consumption
Alcohol and sugary drinks— especially beer and sodas— can interfere with the body’s ability to remove uric acid. Beer contains purines, while sugary drinks (especially with high-fructose corn syrup) can increase uric acid production in the body. Both put extra strain on your liver and kidneys. If you’re prone to high uric acid levels or gout attacks, it is wise to cut back on these beverages or avoid them altogether. Instead, choose healthier options like lemon water, unsweetened herbal teas, or sparkling water.
