A high uric acid level can be caused when your body either produces too much uric acid or your kidneys don't eliminate uric acid rapidly enough. This condition can be triggered by environmental factors (like a diet rich in purine, excess consumption of alcohol) and some genetic tendencies.
High levels of uric acid in blood constitute a condition known as hyperuricemia. Some individuals with high uric acid levels may develop health problems such as kidney stones or gout. Normal levels of uric acid range between 3.4 and 7.0 mg/dl for men and 2.4 and 6.0 mg/dl for women.
To maintain uric acid and prevent health risks associated with it you need to watch your weight, control your diet and be physically more active.Here are 7 easy to follow tips that will help you keep uric acid under control.
How to control your uric acid
Tip 1:Completely avoid all kinds of organ meats
Organ meats are very high in purine which is broken down into uric acid and its concentration is increased in blood. So you can choose chicken or fish instead of mutton or organ meats.
Tip 2: Opt for low-fat dairy products
When uric acid levels increase, it starts getting accumulated around the joints. Dairy products like milk, cottage cheese, curd, buttermilk are rich sources of calcium, protein and vitamin-d which maintain your bone health and reduce the risk of gout.Get to know easy ways to add protein to your vegetarian diet.
Tip 3: Avoid caffeine and alcohol
Alcohol and caffeine interferes with the elimination of uric acid from the body, and increases the levels in your blood stream. Increased levels can put stress on kidney and results in renal disorders.
Tip 4: Drink lots of water
Plain water is the best drink to flush out uric acid from your blood. Drinking enough water is important as it prevents the formation of uric acid crystals around the joints. Focus on water and other drinks that don't contain alcohol, as alcohol can increase your body's uric acid levels.Read more on benefits of drinking water.
Your regular whole grains are high in purines and their consumption in high frequency when your uric acid levels are already high can lead to inflamed joints and joint pain. These whole grains include green gram, kidney beans, chickpea, black gram etc.
Tip 6: Including physical activity in daily routine
Mild walk on regular basis can help you maintain a healthy weight, and lower the risk of gout.Read more about maintaining ideal body weight.
Tip 7: A bowl full of fruits and vegetables can also help
A bowl full of vegetables and fruits also helps in lowering the uric acid levels, as they are alkaline in nature and has a neutralizing effect on the acid produced in body. Pineapple, apple, pear, guava, green leafy vegetables and tomatoes are some of the low purines options which can be consumed.
Therefore, you must be aware of the food you eat and take notes of the food that might trigger your gout. Paying attention to how your body reacts will really help.