Have high uric acid? Try these simple habits to manage it naturally

Study has revealed there are many simple habits that can help bring down high uric acid level (Picture Credit: Canva)

If you’ve been struggling with high uric acid levels, know that you don’t have to depend solely on medications to keep it in check. Simple, steady lifestyle changes can go a long way in preventing painful gout attacks, reducing inflammation, and keeping your joints healthy and flexible.

High uric acid, a condition medically known as hyperuricemia, can lead to gout, a form of arthritis that causes sudden, severe joint pain, often in the big toe, along with swelling and redness. But while genetics can make some people more prone to the problem, daily habits especially diet, hydration, and weight management, play a crucial role in controlling uric acid levels.

According to research from the National Institutes of Health (NIH), lifestyle choices have a direct impact on uric acid buildup. Studies reveal that consistent, small changes in your routine can help your body maintain a healthy balance.

Here are 6 simple, ways to manage uric acid effectively, without relying only on pills:

Eat less meat, seafood, and high-purine foods: Certain animal-based foods, like red meat, liver, sardines, and shellfish, contain purines, which break down into uric acid in the body. Vegetable-based purines, however, are much less likely to cause a spike.

Try this instead:
- Limit meat intake to a few small portions a week.
- Replace meat with plant proteins such as lentils, tofu, or beans.
- Avoid organ meats and processed

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Cut down on sugary foods and drinks: Sugary beverages and desserts may be sweet to the taste but harsh on your metabolism. Fructose, the type of sugar found in sodas, fruit juices, and packaged sweets, can raise uric acid levels and slow its excretion.

Healthier alternatives:
- Skip soft drinks and bottled fruit juices.
- Opt for plain water or naturally infused water with lemon, cucumber, or mint.
- Enjoy fresh fruits like apples, pears, or berries — but keep portions moderate.
- Choose low-fat dairy: Several studies have linked low-fat dairy intake with lower uric acid levels and reduced gout risk. Milk proteins are believed to promote uric acid excretion through urine.

Expert tip:
- Opt for skimmed or low fat milk and yoghurt, over full cream versions.
- Moderate coffee consumption, one or 2 cups daily, may also have a protective effect
- Maintain a healthy weight: extra body weight, can make it harder for your kidneys to remove uric acid. This leads to a buildup in the bloodstream. Gradual weight loss instead of rapid dieting.
Can help the body process uric acid more efficiently. Here’s how to keep it steady:

- Include moderate exercises, such as walking, cycling, or swimming in your routine
- Avoid crash diets or intense workouts that may temporarily spike uric acid.
- Stay well-hydrated: water place a vital role in flashing out excess uric acid through the kidneys.

Dehydration, especially in hot or humid climates, worsen the problem. Follow these hydration habits:
- Drink at least 8 to 10 glasses of water every day
- Increase fluid intake, if you are sweating, more or exercising regularly
- Drinking herbal tea and diluted, lemon water can also support hydration

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Limit alcohol and follow a balanced diet:
Alcohol, mainly beer and spirits interfere with uric and promotes its production to a Mediterranean can offer a more sustainable approach to your wellness. Follow this pattern:

1. Add vegetables, fruits and whole grains to your diet
2. Use olive oil as your primary cooking fat
3. Eat fish in moderation and limit red meat, and sweets

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.