Gout is a condition caused by the accumulation of uric acid in the body. Additionally, high levels of oxalic acid and uric acid can lead to the formation of kidney stones. Uric acid is also linked to metabolic and cardiovascular diseases such as diabetes and obesity, and it can affect the brain.
Studies show that increased blood sugar levels correlate with decreased cognitive abilities. Likewise, several research efforts establish a direct link between hyperuricemia (high uric acid levels) and brain atrophy, leading to decreased cognitive performance.
What is Uric Acid?
Uric acid is a natural waste product found in the blood, produced during the breakdown of purines, which are components of RNA and DNA derived from certain foods. Once dissolved, uric acid passes through the kidneys and should be eliminated through urine. If the body fails to eliminate it, this can lead to accumulation, causing hyperuricemia, which can result in health issues such as kidney stones and gout.
The symptoms of gout often include inflammation of the joints, particularly in the hands, knees, and big toe.
Natural Reduction of Uric Acid
It is possible to naturally reduce uric acid levels. It is common to have asymptomatic hyperuricemia without symptoms of gout or kidney problems. This elevated level can be associated with hypertension, obesity, diabetes, and non-alcoholic fatty liver disease.
Assessing Uric Acid
It is essential to check uric acid levels and perform a C-reactive protein (CRP) analysis, as hyperuricemia is often accompanied by elevated CRP. Normal uric acid levels in the blood should range between 35 and 70 mg/liter and between 250 and 750 mg over 24 hours in urine. A high triglyceride level can also indicate elevated uric acid.
Sources of Uric Acid
Uric acid primarily comes from fructose, alcohol, and purines, contributing to fat accumulation around the waist and in the liver. Normally, 30 to 35% of uric acid is excreted through feces, while 65 to 70% is eliminated through urine.
Research shows a significant link between high uric acid levels and various health problems, including overweight, cardiovascular diseases, hypertension, cognitive decline, excess lipids in the blood, osteoarthritis, osteoporosis, and polycystic ovary syndrome.
Factors Contributing to Elevated Uric Acid:
- Regular consumption of fruit juices and sugary drinks
- Diet high in sugars
- Frequent use of xylitol as a sweetener
- Low-dose aspirin or diuretic use
- Regular consumption of beer and hard liquor
- Hypothyroidism
- Use of immunosuppressants or beta-blockers
- Overweight
- High blood pressure
- Frequent consumption of game meat and organ meats
- High intake of red meat and processed meats
- Poor sleep and lack of physical activity
How to Reduce Uric Acid Levels?
It is essential to decrease the consumption of purine-rich foods and adjust your diet to lose weight if necessary. It is also advisable to stop medications that increase uric acid levels.
Regular exercise is an excellent way to lower these levels. A 2021 study published in Frontiers in Endocrinology demonstrated that moderate exercise is more effective at reducing uric acid than low-intensity activities or no exercise at all. Dr. David Jockers recommends engaging in activities like walking, cycling, or running daily.
Proper hydration is crucial, with an intake of one to two liters per day, or more if exercising, to ensure good kidney function and normal uric acid levels. However, be cautious not to overexert yourself during workouts, as this could have the opposite effect.
Vitamin D is essential for lowering uric acid, with a recommended dose of 3,000 to 5,000 IU per day for adults. Insufficient zinc intake can also contribute to high uric acid levels. Consider increasing your vitamin C intake by eating foods rich in this vitamin and taking a quality daily supplement.
A 2016 study in Clinical Rheumatology indicated that resveratrol may also help decrease uric acid levels in individuals with gout. Finally, regularly consuming apple cider vinegar, especially before meals, may also aid in reducing uric acid.
In summary, to maintain optimal uric acid levels, it is important to adjust your diet, ensure good sleep quality, engage in regular physical activity, and avoid medications that may increase uric acid levels.
Leave a Reply