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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.

Helpful Hints for Those With Kidney Stones

Kidney stones are hard, pebble-like pieces of material that form in one or both of your kidneys when high levels of certain minerals are in your urine.

Kidney stones vary in size and shape. They may be as small as a grain of sand or as large as a pea. Rarely, some kidney stones are as big as golf balls. Kidney stones may be smooth or jagged and are usually yellow or brown.

A small kidney stone may pass through your urinary tract on its own, causing little or no pain. A larger kidney stone may get stuck along the way. A kidney stone that gets stuck can block your flow of urine, causing severe pain or bleeding.

What Types of Kidney Stones Are There?

There are four main types of kidney stones. Calcium stones, including calcium oxalate stones and calcium phosphate stones, are the most common types of kidney stones. Calcium oxalate stones are more common than calcium phosphate stones. Calcium from food does not increase your chance of having calcium oxalate stones. Normally, extra calcium that is not used by your bones and muscles goes to your kidneys and is flushed out with urine. When this does not happen, the calcium stays in the kidneys and joins with other waste products to form a kidney stone.

Uric acid stones may form when your urine contains too much acid. Eating a lot of fish, shellfish, and meat—especially organ meat—may increase uric acid in urine.

Struvite stones may form after you have a UTI. They can develop suddenly and become large quickly.

Cystine stones result from a disorder called cystinuria that is passed down through families. Cystinuria causes the amino acid cystine to leak through your kidneys and into the urine.

Who Is Likely to Develop a Kidney stone?

Caucasian ethnicity and male gender are associated with higher rates of kidney stones. Men tend to develop kidney stones in their 40s through 70s; rates increase with age. Women are most likely to experience kidney stones in their 50s.

Kidney stones are on the rise; about 11 percent of men and 6 percent of women in the United States have kidney stones at least once during their lifetime. If you have a family history of kidney stones, you are more likely to develop them. You are also more likely to develop kidney stones again if you have had them once and if you do not drink enough liquids.

Symptoms & Causes

Symptoms of kidney stones can include sharp pains in your back, side, lower abdomen, or groin;  pink, red, or brown blood in your urine; a constant need to urinate; pain while urinating; the inability to urinate or can only urinate a small amount and cloudy or bad-smelling urine.

Your pain may last for a short or long time or may come and go in waves. Along with pain, you may have nausea, vomiting, fever, and chills.

However, many kidney stones are painless until they travel from the kidney, down the ureter, and into the bladder. Depending on the size of the stone, movement of the stone through the urinary tract can cause severe pain with sudden onset. People who have kidney stones often describe the pain as excruciating.

How Can I Prevent Kidney Stones?

In most cases, drinking enough liquids each day is the best way to help prevent most types of kidney stones. Drinking enough liquids keeps your urine diluted and helps flush away minerals that might form stones. Unless you have kidney problems, drinking half your body weight in ounces of water is a good idea. Remember, if you live, work, or exercise in hot weather, you may need more liquid to replace the fluid you lose through sweat.

Studies have shown that the Dietary Approaches to Stop Hypertension (DASH) diet can reduce the risk of kidney stones. Studies have also shown that being overweight increases your risk of kidney stones.

The type of kidney stone you have can affect food choices. Based on the type of kidney stone you had, you may be able to prevent kidney stones by making changes in how much sodium, animal protein, calcium, or oxalate is in the food you eat.

For example, if you have calcium oxalate stones, you will want to reduce very high oxalate foods, such as nuts and nut products, peanuts, rhubarb, spinach, and wheat bran.

Eating large amounts of animal protein may increase your chances of developing kidney stones due to uric acid buildup. Although you may need to limit how much animal protein you eat each day, you still need to make sure you get enough protein. Plant-based options are beans, dried peas, and lentils.

Even though calcium sounds like it would be the cause of calcium stones, it is not. In the right amounts, calcium can block other substances in the digestive tract that may cause stones. It may be best to get calcium from low-oxalate, plant-based foods.

Your chance of developing kidney stones increases when you eat more sodium. Sodium is in many canned, packaged, and fast foods. It is also in many condiments, seasonings, and meats. Here are some tips to reduce your sodium intake. Adults should aim to consume less than 2,300 milligrams a day. One teaspoon of table salt has 2,325 milligrams of sodium. If you have had calcium oxalate or calcium phosphate stones, you should follow this guideline.

Check the Nutrition Facts label found on many foods. Low in sodium is 5 percent or less, and high in sodium is 20 percent or more.

Consider writing down how much sodium you consume each day.

Cook from scratch. Processed and fast foods, canned soups and vegetables, and lunchmeats usually have high amounts of sodium.

Look for foods labeled no salt added, unsalted, and lightly salted.

Check labels for ingredients and hidden sodium, such as sodium bicarbonate (the chemical name for baking soda); baking powder, which contains sodium bicarbonate and other chemicals; disodium phosphate; monosodium glutamate or MSG; sodium alginate; sodium nitrate; or nitrite.

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 illness or non-optimum health. The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com