How to lower uric acid levels through natural therapy

Uric acid can be reduced through natural therapies such as adjusting dietary structure, increasing water intake, controlling weight, moderate exercise, and reducing alcohol intake. Elevated uric acid is mainly related to abnormal purine metabolism, reduced renal excretion, and other factors. If left uncontrolled for a long time, it may lead to gout or kidney stones.

1. Adjusting dietary structure:

Reducing the intake of high purine foods is the key to controlling uric acid. Animal organs, seafood, and thick meat broth have high purine content. It is recommended to replace them with low purine vegetables, fruits, and whole grains. Dairy products such as low-fat milk can promote uric acid excretion, while cherries are rich in anthocyanins, which have anti-inflammatory and uric acid lowering effects. It is recommended to control the daily purine intake below 200 milligrams. 2. Increase water intake: Drinking 2000-3000 milliliters of water daily can dilute urine and promote uric acid excretion. Plain water, light tea water, and lemon water are all ideal choices to avoid sugary drinks. Adequate hydration can also prevent the deposition of urate crystals, especially after exercise or in summer when additional supplementation is needed. It is recommended to drink in small portions and reduce water intake 2 hours before bedtime to avoid frequent nocturia.

3. Weight control:

Obesity can inhibit uric acid excretion and increase purine synthesis. It is safer for overweight individuals to lose 0.5-1 kilogram per week by assessing their weight status through BMI index. Avoid fast dieting or ketogenic diets, as these methods may cause a short-term increase in uric acid levels. It is recommended to adopt a Mediterranean diet pattern, combined with regular eating times, to maintain an ideal weight in the long term.

4. Moderate exercise:

Doing 150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week can improve metabolism and reduce uric acid levels. Avoid intense exercise that leads to lactate accumulation and competitive inhibition of uric acid excretion. Warm up and hydrate thoroughly before and after exercise, and choose low impact exercise when joints are uncomfortable. Flexibility training such as Tai Chi can help improve blood circulation.

5. Reduce alcohol intake:

Alcohol metabolism consumes ATP to produce uric acid, and beer also contains a large amount of purines. Men's daily alcohol intake should not exceed 25 grams, and women's should not exceed 15 grams. Complete abstinence from alcohol is required during gout attacks. Red wine has a relatively small impact but still needs to be limited in quantity. During alcohol withdrawal, sugar free soda water or herbal tea can be used as alternative drinks. During the implementation of natural therapy, it is recommended to regularly monitor blood uric acid levels, with an ideal level below 360 μ mol/L. When hypertension or diabetes is combined, basic diseases should be controlled simultaneously. Daily intake of 500mg of vitamin C and dietary fiber can be increased, and foods such as oats and apples can help regulate the balance of gut microbiota. If uric acid levels remain above 420 μ mol/L or joint swelling and pain occur after 6 months, it is necessary to seek medical attention promptly to evaluate the necessity of drug treatment. Maintaining a regular schedule and stress management are equally important for regulating purine metabolism.