If you have a desk job, be it in-office or work-from-home, you have surely experienced sore joints at some point. But did you know that the increased uric acid levels in your blood often could also be causing it? The recurring discomfort feels like that annoying neighbor who keeps visiting you at any time of the day. We have all endured these neighbors, haven’t we?
Working for long hours at a stretch, not exercising enough, missing lunches, and having an overall bad diet bring you closer to that annoying neighbor. So, if you wanna defeat them, you’ve got to choose your fighters. And what better options than choosing the right foods to reduce uric acid and maintaining a regular exercise regime?
But before deciding on our weapon of choice, let’s get a proper glimpse of what we’re going against! Our opponents for today are the several problems caused by high uric acid, including gout.
Your next question would be: So, what are the causes of high uric acid levels? We’ll start off with the bosses- a sedentary lifestyle without moving your muscles and binging on high fructose foods!
And for foods, the culprits are not only soda and sweets; they also include purine-packed foods like bacon, turkey, anchovies, and sardines. Add hypertension, obesity, and too much alcohol to that list, and it gets even worse!
Sounds super scary, right? But stay put because we’ll discuss the most effective foods to lower uric acid levels in your body. Before we dive in to analyze what lowers uric acid, let’s learn about the ways high uric acid levels can attack our bodies.
Why is High Uric Acid Level in Your Body Problematic?
High uric acid levels come with a barrage of troublesome symptoms – intense joint pain, inflamed ankles and knees, and redness around the affected areas. It may even finally lead to a day where moving your joints may seem like moving a loaded cargo truck!
When uric acid levels get extremely high (hyperuricemia), it ultimately leads to Gout, a complex form of arthritis. This may lead to the formation of crystals in joints such as ankles, toes, and knees.
Further, these crystals can also set up shop in your kidneys and form kidney stones! No wonder high uric acid is always linked to kidney disease! Can you imagine how dangerous high uric acid levels can be? But don’t start panicking just yet.
For the folks who absolutely despise the gym – as well as our gym-freak friends – we have compiled a mini list of foods to lower your uric acid levels. It includes food you can eat and food you need to say goodbye to. For the foodies out there, we know we’re asking a lot (we sympathize), but you’ll thank us later.
5 Foods to Include in your diet to Lower your Uric Acid Level
You have met your opponents. You have gathered the sensitive intel to estimate their attacks. Are you now ready to meet your arsenal of weapons to absolutely destroy….okay let’s stop with the drama here.
Let’s get down to business, shall we? Read on to learn some of the foods to lower uric acid levels.
Go back to your roots: Have some fruits
You’ve heard it from your mother and grandmother a thousand times. But we’re going to repeat it again for you. Fruits like apples, bananas, and oranges should be an important part of your diet to reduce uric acid levels in your blood.
Apples. Do we even need to say more? As we all know, apples are like an all-rounder safety net for our health. So, how exactly does it lower your uric acid, you ask? Well, apples are a rich source of malic acid. This malic acid neutralizes the effects of uric acid and, thus, takes care of your joints.
Apples are also fiber-rich fruits. Fiber has the power to absorb excess uric acid from your blood and expel it through urine. Therefore, apples are one of the best foods to lower uric acid levels in your bloodstream. To maintain a healthy diet, you can also try other fibrous foods like cucumbers, strawberries, and blueberries.
Bananas can be a great addition to your diet because they’re low in purine, high in potassium, and kind to your kidneys. They also help to lower uric acid symptoms. Like citrus fruits, they are rich in vitamin C, the queen of antioxidants! So, it’ll flush out the excess uric acid out of your body through urine.
Go bananas with your oranges, kiwis, amla, and lemons! Moreover, you get to have good skin for free! And don’t worry, we won’t judge you for being a sucker for free stuff. We’re basically the same.
While you’re on your way to fill your fruit basket, make sure to treat yourself with some cherries. Not only are they delicious, but they’re also packed with a kind of antioxidant called anthocyanins. They can save you from ruining your joints. Wouldn’t that be the perfect cherry on top?
High-fiber veggies: Your new besties
If we’re talking about foods to help lower uric acid levels, sorry to say, but we can’t escape our dear old friends – vegetables. Most of them are super rich in fiber and antioxidants. So, of course, they’ll be crucial in a diet that aims to improve your joint health.
For starters, you can try out recipes with broccoli, carrots, celery, and pumpkins. All our desi food lovers out there, feel free to use curry leaves and bay leaves in your dishes. They’re all here to help you flush out that excess uric acid!
You can also include steamed potatoes and corn in your diet to lower uric acid levels. While eating carbs, make sure to choose whole grains like rice, wheat, jowar, and bajra. Stay far away from high fructose corn syrup!
But here’s the catch! Not all veggies are going to be your best friends on this journey! Stay away from spinach, asparagus, peas, and cauliflowers. Always opt for complex carbohydrates, whether it’s fruits, veggies, or grains.
Green tea: Your ally to tackle diseases
Green tea seems like that all-weather friend we all want! Doesn’t matter where you are, what day it is, or how big of a trouble you’ve landed yourself into – they’re always there for you.
It is great for weight loss. You ask, yes, dude, what’s new in that? Do you remember how obesity and weight gain can increase the risk of gout? The more kilos you put on, the more affected your joints will be.
Green tea takes care of you by stopping weight gain and destroying the root cause of many diseases. You know what’s even better? Newer studies have suggested that green tea may ultimately have a direct hand in curbing uric acid levels.
So, you know what to do, right? Green tea lovers, keep going! And for the rest of you, grab your packets now!
Keep it low-fat: Your best bet against uric acid
The trick to finding foods to lower uric acid levels is going for low-fat options. Choose low-fat yogurt and skimmed or fat-free milk. Feel free to add paneer recipes to your diet. Buttermilk is a great option to hydrate yourself during summer.
You can also opt for lean meats like skinless chicken or pork. Treat yourself to boiled eggs once in a while! Cheese lovers, we’re not here to take away your cheesy joy! Go get yourself some low-fat cheese, and you’re good to go.
Coffee: An unexpected friend
It lowers the rate of uric acid production by competing with the enzyme that aids in purine breakdown in your body. Besides, it speeds up the rate at which your body flushes out the excess uric acid through urine.
Can’t power through a workday without multiple coffee breaks? Don’t fret about it. Alongside re-energizing your brain, you’d be doing your uric acid levels a favor!
Other Natural Fixes to Lower your Uric Acid Level at Home
Let’s now discuss how to lower uric acid naturally at home through some other ways. Apart from consuming food to lower uric acid levels, you may ask, what else lowers uric acid? Let’s look at a couple of home remedies below.
Water over whiskey: Choose water, sip less alcohol
Well, to start off, it’s incredibly important to hydrate yourself. No matter how busy you are, set reminders throughout the day to drink water.
This one’s for the avid alcohol drinkers! We understand that you thoroughly enjoy a glass of beer or whiskey after a long day at work. But if your uric acid levels are already breaching the normal level, it’s time to put a check on that indulgence. Maybe next you go out for a weekend party, it’ll be cool to check out the new mocktails at the bar!
Exercise, exercise, exercise! We cannot stress this enough. Get into a sport, join a Zumba class, or sign up for a Pilates session with a trainer. Do whatever to get your body moving and grooving!
Even if you don’t have enough time or motivation to join classes or training sessions, going for a daily brisk walking session can prove immensely beneficial. The goal is to stay away from obesity. Furthermore, exercise helps to keep your blood sugar in check. People with high blood sugar or those with prediabetes are even more susceptible to high uric acid levels.
Frequently Asked Questions (FAQs)
What foods contain the most uric acid?
Foods rich in purine, such as organ meats, red meats, seafood and shellfish, alcohol, and sugary drinks, contain the most amount of uric acid.
How to reduce uric acid in keto diet?
Make your keto diet gout-friendly by including low-fat veggies, cheese, and dairy products. Stay away from purine-rich meats and opt for lean meats like chicken. Eat more whole grains, fruits, and veggies.
What foods to avoid for high uric acid levels?
You should avoid consuming organic meats and red meats such as lamb, turkey, and beef. Steer clear of seafood such as mussels, tuna, anchovies, and sardines. Check your alcohol consumption and stay away from sugary foods. Basically, avoid all kinds of high-purine foods.
You’ve already seen some of the foods that’ll help you lower uric acid levels, but the key is to be patient and consistent. But we’re humans, after all – impatient and always looking for an easy way out. So, for all of you thinking about how to lower uric acid quickly, we have some tips for you.
Try drinking lemon water or apple cider vinegar (diluted, of course). Go for recipes including turmeric and ginger – these are the miracle spices of Indian cuisine! But above all, get your butt off that desk chair and move!
Limit your diet to gout-friendly options and exercise regularly. Besides, medications like aspirin, diuretics, beta-blockers, vitamin B-3, and immune-suppressing drugs can also lead to uric acid build-up. If you’re already on these drugs and experience symptoms of high uric acid levels, contact your doctor immediately.
For a professional opinion, consult a dietician and customize your diet chart. You’ll get to see amazing results within a few months!