10 Ways To Control Uric Acid Levels

5. Olive Oil Olive oil is a type of fat that is derived from the fruit of the olive tree, botanically known as Olea europaea, a… Elizabeth Lilian - April 12, 2017

5. Olive Oil

Olive oil is a type of fat that is derived from the fruit of the olive tree, botanically known as Olea europaea, a tree native to the Mediterranean. The oil is extracted by pressing whole olives, and is commonly used in many different things like medicines, cooking, soap, cosmetics, and in the past it was even used as fuel for fire lanterns.

Olive oil provides a wide range of health benefits like reducing the risk of heart disease and high blood pressure, promotes healthy digestion, improves memory, supports healthy liver function and even protects the brain from Alzheimer’s disease. Olive oil is made up of many beneficial fatty acids like omega-3, omega-6 and oleic acid, an omega-9 fat. It’s rich in vitamins and minerals like vitamin E, vitamin K, iron, calcium, magnesium and potassium.

Olive oil contains over 20 different healthy phytonutrients with anti-inflammatory properties, like flavones, anthocyanidins, flavonols and secoiridoids, which can help fight inflammation and clear up damage-causing free radicals that collect in the body. It also contains oleocanthal, another polyphenol with antioxidant properties and pain-relieving tendencies. This makes olive oil even more powerful in treating uric acid build-up, as the anti-inflammatory and antioxidants work to remove the uric acid crystals while providing relief from swelling and pain.

To receive these benefits from olive oil, begin using it as a substitute for things like butter and other fats in cooking. You can also simply eat 1-2 tablespoons of olive oil each day to reduce uric acid and prevent further build up.

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6. Water

Water is often one of the most over-looked remedies. A person can live for a month without food and only a week without water, yet it’s something a lot of us don’t get enough of. The human body consists of around 60 percent water. Water is used in every cell, organ and function of the body, and without it, we begin to grow dehydrated, which can cause headache, fatigue and grumpiness. If dehydration is not remedied quickly, it can cause fainting, exhaustion, and even death.

The body loses water as it goes through everyday motions like breathing, sweating and digestion, and it’s imperative that we rehydrate these lost fluids through our food and drink intake. Water regulates body temperature, protects the spinal cord, aids digestion, enables us to perform at our physical peak, improves mood, memory, cognitive function and much more.

Water is an effective treatment for high uric acid levels because when the body is well-hydrated, uric acid crystals don’t form as easily. Water also helps flush out the uric acid that has collected in the body, diluting it to make it easier for the kidneys to filter it through and excrete it. Increasing your intake of water can also lead to a reduction in uric acid-related conditions, such as gout. Participants in a survey for the Boston University School of Medicine found that when they drank more than eight glasses of water a day, the occurrence of gout attacks reduced by almost 50 percent.

Make sure you drink eight or more glasses of water each day. Swap out soda drinks and juice for water instead, and carry a water bottle with you at all times. Water is also found in fresh fruits and vegetables, so including more of these in your diet will further increase fluid intake, reducing uric acid build-up and providing a huge range of health benefits.

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7. A Low-Purine Diet

Purines are nitrogen-containing chemical compounds that are naturally created in the body and found in some foods, that break down into uric acid once ingested. Purines aren’t deadly, but a diet high in purines can raise the risk of uric acid build-up. Food and beverages that are very high in purines include liver, kidneys, brains, bacon, beef, lamb, pork, anchovies, sardines, scallops, gravy and beer. These should be avoided as often as possible, in favour of low-purine foods.

One third of the uric acid created in the body is made by the breakdown of purines from food. For those with a high level of uric acid, or frequent attacks of gout, a low-purine diet might be an effective remedy.

Foods that are low in purine include green vegetables, eggs, nuts, tomatoes, fruit, coffee, skim milk and other low-fat dairy products and lean meats like chicken and fish. Avoid excessive alcohol, as this increases purine production and leads to high uric acid levels, and limit foods that are high in fat. This includes salad dressings, gravy, ice cream and fried foods.

However, a low-purine diet doesn’t have to sound miserable. The Mediterranean diet is one naturally low in purines, focusing instead on heart-healthy foods like fruits, vegetables, whole grains, legumes, nuts, olive oils, herbs, spices, fish, poultry and red wine. Limit sugary sweets like biscuits, cakes, fruit juice, cereal bars and some condiments like jam and mayonnaise, and ensure you drink a lot of water.

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8. High-Fiber Foods and Starchy Carbohydrates

Dietary fiber (also called roughage) are the nutrients that aren’t absorbed into the intestines, instead retaining water and traveling along the digestive tract, eventually becoming excrement. Fiber is a form of carbohydrate, and can be separated into two different types: soluble, meaning it can be dissolved in water and undergoes changes when it moves through the digestive tract, and insoluble fiber, which means it does not dissolve in water, and doesn’t change form as it moves through our system.

Soluble fiber slows down the speed in which the stomach empties itself, and the rate of sugar absorption in the body, by binding to fatty acids. Soluble fiber helps reduce cholesterol, regulate sugar intake, and improve the immune and digestive systems. Insoluble fiber helps move bulk through the digestive tract and controls pH levels in the intestines. Insoluble fiber can prevent constipation and promote regularity. Fiber can absorb uric acid and easily eliminate it through waste products.

Starchy carbohydrates act as the main source of energy in a healthy diet. They’re broken down into glucose which provides fuel for the body, and are also a good source of vitamins and minerals like iron, calcium, folate and B-complex vitamins. Starchy carbohydrates include bread, potatoes, rice, quinoa, couscous and pasta, and are low in purines which makes them a great addition to a diet that aims to lower uric acid levels.

Ensure you’re getting enough dietary fiber and starchy carbohydrates every day by including them in every meal. Breakfast cereals that include wheat or oats, salad sandwiches on wholemeal bread, fresh vegetables, beans, legumes and fruit are just some of the foods that will provide healthy amounts of fiber and carbohydrates.

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9. Dairy Products

Dairy products are foods and beverages that contain milk from animals like cattle, goats, sheep and camels. Products like milk, cheese, yogurt and butter all contain dairy, and are consumed all over the world. Including dairy products in your daily diet can provide a wide array of health benefits like improved bone and dental health, reduced risk of osteoporosis, regulation of cholesterol levels and a decrease in the risk of cardiovascular issues and diabetes.

Dairy products contain important nutrients like calcium, protein, vitamin D, vitamin A, vitamin B12, riboflavin, niacin, phosphorus and potassium. Consuming at least three servings of dairy per day can benefit your health greatly, as well as reduce uric acid levels. Dairy, specifically low-fat or skim varieties, can help increase the excretion of uric acid from the body, thanks to a substance called orotic acid, which decreases the re-absorption of uric acid and promotes its removal through the kidneys.

Dairy products are also low in purine, making them an effective remedy for high levels of uric acid. It’s also thought that dairy products can protect against unhealthy increases in uric acid levels due to the presence of casein and lactalbumin, which are proteins found in milk.

It’s generally recommended to eat three servings of dairy products per day. Too much dairy can negatively affect those with a lactose intolerance, which occurs when the body cannot properly digest lactose, the sugar found in milk and other dairy products.

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10. Wheatgrass Juice

Wheatgrass juice, also affectionately called ‘liquid sunshine’, is often thought of as nature’s best health tonic. While it may not look the most appetizing, it contains an extraordinary amount of vitamins and minerals. Wheatgrass juice is made from the grass of the wheat plant triticum aestivum, also referred to as common or bread wheat. It’s native to the Mediterranean area and southwest Asia, though you can grow your own at home.

Wheatgrass juice is made of almost 70 percent chlorophyll, the green pigment that gives wheatgrass juice its deep color, which provides a wide array of health benefits like hormonal regulation, prevention of anemia and digestive health support. Chlorophyll can also help with wound healing and detoxification of the body. Wheatgrass contains the entire range of B-complex vitamins, as well as vitamins A, E, C and K, and every mineral known to modern medicine.

Wheatgrass is a natural energy and immune booster, and is often used in weight loss, for hair health, to cleanse the liver, relieve depression, lower cholesterol, and even relieve dental problems like gum disease and toothache. Wheatgrass juice can restore the alkalinity in the blood, which makes it highly effective at removing uric acid build up by cleaning out the tissues and blood. It’s also got anti-inflammatory and antioxidant properties, which further relieves hyperuricemia.

Wheatgrass juice should be consumed on an empty stomach, or enjoyed alongside fresh fruits and vegetables. Because wheatgrass juice acts as such a powerful detoxifier, it can sometimes bring on symptoms of the detoxification process like headaches, nausea, dizziness and diarrhea.

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