Uric Acid
A Key Player in Cardio, Brain, and Metabolic Diseases
by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center
Uric acid is a natural waste product in your blood that helps to break down purines. Purines are chemicals created in your body and are also found in certain foods and drinks. Once uric acid dissolves in your blood, it moves through your kidneys and leaves your body through urine. However, if your body cannot remove all excess uric acid, it can lead to a buildup, causing high uric acid levels called hyperuricemia.
Hyperuricemia is a condition that refers to too much uric acid remaining in the body. It may lead to crystals formation, causing gout when settling in your joints or kidney stones when settling in your kidneys.
If left untreated, high uric acid levels may cause kidney damage, bone and joint issues, tissue damage, or heart disease.
In a healthy body, most uric acid will dissolve in your blood, move through your kidneys, and get removed through the urine.
Also, foods high in uric acid and certain health issues, including diabetes, high blood pressure, and fatty liver disease may lead to too much uric acid staying in your body. Foods higher in uric acid include salmon, shrimp, sardines, lobsters, mackerel, anchovies and some other seafood, red meat, liver and other organ meats, dried beans, peas, alcohol, and food and drinks made with high fructose corn syrup.
Fructose and Uric Acid
Fructose is a monosaccharide, which is a type of sugar. Fructose mainly occurs in fruits; however, honey, sugar cane, sugar beet, and many vegetables also contain fructose.
When your body breaks down fructose, it releases purines and to break down purines, your body releases uric acid. If you consume too much fructose, it will lead to increased purine and then uric acid is released. Your body may not be able to keep up, which may cause high uric acid levels.
How to Reduce Uric Acid Levels
High uric acid levels have been linked to a long list of health issues. The good news is that you can reduce your uric acid levels with the help of some natural support strategies. The following are some natural support strategies.
Reduce Alcohol, Sugar, and Fructose Intake
Drinking too much alcohol and consuming food and drinks with too much sugar and fructose may increase the risk of high uric acid and related health issues.
Lowering your intake of sugar, fructose, and alcohol may also reduce the risk of obesity, diabetes, and other health issues that are connected to high uric acid.
It is recommended to reduce your intake of refined sugar and fructose, which should only come from low-glycemic index fruits and vegetables.
Consider Lowering Purines
Eating foods high in purine may lead to high uric acid levels and recurrent gout attacks.
A 2019 review published in Nutrients has found that a low-purine diet may help to reduce uric acid levels, gout, and cardiovascular risk factors.
Foods higher in purines are salmon, shrimp, sardines, lobsters, mackerel, anchovies and some other seafood, red meat, liver and other organ meats, dried beans, peas, alcohol, and food and drinks made with high fructose corn syrup.
Switch to a low-purine whole foods diet rich in greens, vegetables, sprouts, herbs, spices, fermented foods, healthy fats, such as avocados, coconut oil, pasture-raised butter and ghee, olives, and extra virgin olive oil, and low-purine protein sources, such as grass-fed eggs and poultry, cold-water fish, such as tuna, and nuts
and seeds.
Regular Exercise
Regular movement and exercise may also help to reduce your uric acid levels.
According to a 2015 study published in the Annals of the Rheumatic Diseases, an inactive lifestyle may be linked to high uric acid levels. However, being active helped to decrease uric acid levels and mortality.
A 2021 study published in Frontiers in Endocrinology (Lausanne) has found that moderate exercise offers the optimal benefits for reducing uric acid levels compared to low-level exercise or no exercise at all.
A 2015 study published in the American Journal of Lifestyle Medicine has found that strenuous exercise and over exercising and undereating causing ‘starvation’ can increase uric acid and trigger gout.
Aim for long-term sustainable changes with regular moderate exercise and daily movement combined with a healthy diet and other healthy lifestyle choices.
Good Hydration
Healthy kidney function is critical for removing excess uric acid from your body. Good hydration can support kidney function and may improve uric acid levels and the risk of gout.
Drink water throughout the day, about 8 oz. every hour.
Optimize Vitamin D Levels
Vitamin D is an essential vitamin for your bone, muscle, immune system, brain, and overall health. Improving your vitamin D may help to reduce uric acid levels.
A 2020 study published in Frontiers in Nutrition has found a link between vitamin D levels and hyperuricemia. Researchers found that low vitamin D levels may be associated with high uric acid, and vitamin D supplementation may help to improve uric acid levels.
Pairing vitamin D3 with vitamin K2 helps improve calcium absorption and inflammation control.
Optimize Zinc Levels
Zinc is a critical mineral for your immune system and overall health. Zinc deficiency may increase your risk of high uric acid.
A 2020 study published in the International Journal of Fertility and Sterility has found that zinc supplementation may help to restore healthy uric acid levels.
Eat plenty of foods that are rich in zinc, such as poultry, eggs, dairy, seeds, nuts, legumes, sweet potatoes, quinoa, and green leafy vegetables.
Some of these foods are higher in purines so monitor which ones are best for you.
Vitamin C
Vitamin C may also help with uric acid level.
A 2009 study published in the Archives of Internal Medicine has found that higher vitamin C intake may be linked to lower uric acid levels.
Eating foods rich in vitamin C, such as lemon, lime, broccoli, and Brussels sprouts help you get your daily RDA of vitamin C.
Green Tea
Green tea is a healthy choice. It is full of antioxidants and potential health benefits, including fat burning, weight loss, improved cognition, better blood sugar balance, and longevity.
A 2015 animal study published in the Journal of Ethnopharmacology has found that green tea polyphenols may help to reduce uric acid levels.
Tart Cherry
Tart cherries are full of nutrients and have many health benefits, including muscle health, improved sleep, improved immune health, and less joint pain.
They may also help with reducing your uric acid levels. You may benefit from drinking tart cherry juice (no sugar added) if you have high uric acid levels or gout.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.
