If you have high uric acid levels or hyperuricemia,
this video will show you 10 ways to lower uric acid naturally and reduce gout symptoms.
Not only can hyperuricemia lead to painful gout flares,
it can also increase your risk of developing kidney stones.
As we mentioned in our last video, the first step to lower high uric acid levels
is to reduce purine-rich foods, and avoid alcohol and high-fructose corn syrup.
Make sure to watch “Top 10 Uric Acid Foods to Avoid” if you missed it.
Let’s begin with our Number 10, “Cherries”.
Cherries are one of the best things you can eat to reduce uric acid in the body.
They help lower uric acid levels by increasing kidney filtration rate
and decreasing reabsorption of uric acid.
Cherries are also a natural source of xanthine oxidase inhibitors, which are primarily used
in the clinical prevention and treatment of gout associated with hyperuricemia.
They are particularly rich in quercetin. Several studies have
found that quercetin supplementation can decrease uric acid levels in men.
Finally, this fruit is loaded with anthocyanins, which is what gives cherries their deep red color.
Anthocyanins have both antioxidant and anti-inflammatory effects in the body,
which can help reduce the production of uric acid.
In fact, one study found that drinking at least 8 oz of cherry juice daily for at least four weeks,
can help lower uric acid levels naturally.
Next on our list is number 9, “Vitamin C”. Along with avoiding foods rich in purine,
you should also consume foods rich in vitamin C like kiwi, strawberries or bell peppers.
Several metabolic studies and a double-blinded placebo-controlled randomized trial,
have shown that higher vitamin C intake significantly reduces serum uric acid levels.
In a 2005 study published in Arthritis & Rheumatism,
participants who took 500 mg vitamin C supplements daily for two months
had significantly lower uric acid levels compared to those who took placebos.
Unless you’ve had kidney stones in the past,
increasing your intake of vitamin C, helps lower your uric acid levels naturally.
Coming up next is Number 8, “Coffee”.
Often, coffee drinkers worried about gout are left wondering: Is coffee helpful or harmful?
Turns out, coffee contains an antioxidant called chlorogenic
acid that can lower your uric acid levels and may even prevent gout.
For example, men in a 2007 study who said they drank four to five cups of coffee a day
had a 40% lower relative risk of developing gout when compared with men who didn’t drink coffee.
In another study, researchers found that drinking coffee
was associated with lower levels of uric acid and fewer episodes of hyperuricemia.
Next up, Number 7 is “Water”. Staying hydrated is incredibly
important for your overall health and this is especially true if you’re dealing with gout.
Drinking more water can help flush out excess uric acid in your body.
Milk is another good beverage to reduce uric acid production
and increase uric acid excretion from the body.
Next up, Number 6 is “Weight Loss”.
Besides improving your diet, losing weight can also help lower your uric acid levels.
Being overweight or obese makes it harder for your kidneys to eliminate uric acid through your urine.
The risk of developing gout is 10 times higher for individuals who are obese than those who are at a
healthy weight. That’s because fat cells naturally produce more uric acid than muscle cells.
A 2017 study with over four thousand participants found that those who lost
more than 22 pounds over two years had significantly lower uric acid levels.
Next up, Number 5 is “Balance Insulin Levels”. Insulin is a hormone that allows cells
in the muscles, fat and liver to absorb sugar that is in the blood.
However, too much insulin can lead to excess uric acid in the body,
as well as weight gain. That’s because insulin decreases the urinary excretion of uric acid.
To prevent insulin levels from spiraling out of control,
try to avoid consuming too much sugar or highly processed junk food.
Check out our video “Top 13 foods to reverse insulin resistance”.
At Number 4 we have “Dietary Fiber”.
Eating at least 5 to 10 grams of soluble fiber can help slow down the absorption of sugar.
This prevents your blood sugar and insulin levels from spiking. As mentioned previously,
keeping insulin levels low allows your body to eliminate uric acid effectively.
Adding more dietary fiber to your diet also helps increase satiety. This makes
it easier to avoid overeating, which can lead to weight gain.
The less excess fat you carry, the less uric acid your body produces.
Next up, Number 3 is “Reduce Stress”. For some people, stress can trigger gout attacks.
That’s because high levels of stress and anxiety are associated with increased uric acid levels.
Breathing exercises and yoga are great ways to help cope with stress.
Next on our list is Number 2, “Exercise Regularly”.
On average, gout attacks last for about three to 10 days.
And it can take months or years before you experience another one.
During these pain-free times, exercise should be at the top of your to-do list.
That’s because exercising can help reduce inflammation,
maintain a healthy weight, and prevent insulin resistance.
These are all things that can help reduce uric acid levels in your body.
If you’ve recently experienced a gout flare, aquatic exercises may be a good
place to restart working out. The buoyancy of the water will reduce the impact on the joints.
There are other low-impact aerobic exercises you can also try,
like an elliptical machine or a stationary bicycle.
And at Number 1, we have “Reduce Certain Meds”. Some medications may raise your uric acid levels.
These include diuretics, immunosuppressant drugs, niacin, and chemotherapy drugs.
Low-dose aspirin may also raise the level because it can
interfere with your kidneys’ ability to excrete uric acid.
If you need to take any of these medications and have hyperuricemia, it’s important to let
your doctor know so that he can work with you to figure out a suitable alternative.
Next, let’s look at what causes gout. It is a common mistake to think that diet
alone causes gout, and if you change your diet, you can fix the problem.
Research increasingly shows that genes and family history have a much bigger impact on
how much urate or uric acid crystals are in your blood compared to diet.
A 2018 study published in the journal BMJ found this to be true.
There is no one cause of gout. Your genes and family history, weight, medical history,
medications, and other things all play a part in developing gout.
Although this does not imply that you can eat as much steak as you want,
treating yourself occasionally will not immediately trigger a gout flare-up.
As always, this video is educational and does not constitute medical advice; we are not doctors.
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And now, over to you. What are you doing to keep your uric acid levels low?
Leave your comments below. We’d love to hear from you.
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