حمض اليوريك هو مادة مخلفة طبيعية ناتجة عن عملية هضم الأطعمة التي تحتوي على البورين. توجد تركيزات عالية من البورين في بعض أنواع الأطعمة وتتشكل وتتفكك في أجسامنا.
عادةً، يرشح الجسم حمض اليوريك عبر الكلى والبول. إذا كنت تستهلك كمية كبيرة من البورين أو إذا لم يتمكن جسمك من التخلص من هذه المادة المخلفة بسرعة كافية، فقد يتراكم حمض اليوريك في الدم.
التركيز الطبيعي لحمض اليوريك أقل من 6.8 مليغرام لكل ديسيلتر (ملغ/دل). تركيز حمض اليوريك المرتفع (أعلى من 6.8 ملغ/دل) يُعتبر فرط حمض اليوريك الدم. قد يؤدي ذلك إلى أمراض الحُمَى الروماتزمية ويجعل الدم والبول أكثر حموضة.
مشروبات ما هي الأفضل لطرد حمض اليوريك من الجسم؟ – 1 combinerégimen alimenticio, ejercicio físico y medicamentos puede ayudar a reducir los niveles elevados de ácido úrico (Foto: Health).
يمكن أن يساعد اتباع نظام غذائي صحي وممارسة الرياضة والتغييرات الأخرى في نمط الحياة على تحسين أمراض الحُمَى الروماتزمية وغيرها من المشاكل الصحية الناجمة عن مستويات حمض اليوريك المرتفعة. ومع ذلك، لا يمكنهم دائمًا استبدال治疗方法。
combining the right diet, exercise, and medication can help reduce high levels of uric acid and prevent symptoms.
Some health conditions, diets, and genetics may cause high levels of uric acid. Avoiding alcohol and limiting certain foods and drinks can help lower uric acid levels.
According to Healthline, drinking plenty of fluids helps the kidneys excrete uric acid faster. The kidneys filter about 70% of the uric acid in the body. Drinking enough water can support kidney function and reduce the risk of uric acid-related kidney stones.
Drinking at least 8 glasses of water per day is the best way to help the kidneys excrete uric acid. Therefore, always carry a water bottle with you. Set an alarm every hour to remind yourself to take a few sips.
Additionally, research from 2016 showed that coffee can help reduce serum uric acid levels in two main ways. It competes with the enzyme that breaks down purines in the body, reducing the rate of uric acid production. It also increases the rate at which the body excretes uric acid.
Other research from 2016 found sufficient evidence supporting the ability of caffeine to reduce uric acid levels. A 2021 study also found that regular coffee consumption is not significantly associated with increased uric acid levels.
Researchers noted that more studies are needed to clarify whether coffee affects uric acid levels.
Research from 2019 found that eating cherries and drinking cherry juice can help reduce uric acid levels in people with gout. Further studies are needed to determine the long-term effects of consuming cherries on uric acid levels.
This fruit contains anthocyanins, antioxidants and anti-inflammatory compounds that give it its red color. They are also a rich source of fiber and vitamin C.
Consider snacking on a handful of cherries or sipping some unsweetened tart cherry juice.
Foods to Avoid
Limit purine-rich foods
You can limit sources of uric acid. Purine-rich foods include certain meats, seafood, and vegetables. All these foods contribute to the formation of uric acid during digestion.
Avoid or reduce the intake of purine-rich foods, such as red meat, organ meats, fish, shellfish, and poultry.
A 2020 study suggested that reducing the intake of purine-rich vegetables may not affect uric acid levels.
Avoid sugar
Fructose is a natural sugar found in fruits and honey. When your body breaks down fructose, it releases purines and increases uric acid levels. Note that fructose in beverages is absorbed faster than sugar in whole foods because beverages lack fiber, protein, and other nutrients.
Other types of added sugars include table sugar and high-fructose corn syrup. A 2020 study found that this faster absorption process increases blood sugar levels and leads to higher uric acid levels.
Here are some steps to reduce your sugar intake:
- Eat more whole foods.
- Limit processed and packaged foods.
- Check food labels for added sugars.
- Satisfy sweet cravings with fresh fruits.
- Replace sugary drinks with water, sugar-free beverages, or sugar-free coffee.
Avoid alcohol
Drinking alcohol can lead to dehydration. Research from 2021 suggests that alcohol can also cause hyperuricemia. Some types of alcohol, such as beer, contain higher purine levels than others. However, even low-purine alcohol can increase purine production.
Alcohol accelerates the metabolism of nucleotides, another source of purines that can convert to uric acid. Alcohol also affects the rate of uric acid excretion, leading to higher uric acid levels in the blood.
How much water should you drink?
The body needs about 2-2.5 liters of water from food and drinks daily to replace lost fluids through various pathways. Two-thirds of this fluid comes from beverages, and the rest comes from other foods. This need depends on body weight and physical activity.
| Age and Weight Group | Water Requirement (ml/kg) |
|---|---|
| By Age Group | Adolescents (10-18 years). |
| Adults aged 19-30 with heavy physical activity. | 40 |
| Adults aged 19-55 with moderate physical activity. | 35 |
| Adults ≥ 55 years. | 30 |
| By Weight | Children 1-10 kg. |
| Children 11-20 kg. | 1000ml + 50ml/kg for each additional 10kg. |
| Over 21 kg. | 1500ml + 20ml/kg for each additional 20kg. |
For example, a 50-year-old person weighing 63 kg has a water requirement of: 63×35 = 2200 ml/day, equivalent to 10 to 12 glasses of water/day.
In addition, avoid repeatedly boiled water, do not drink too much water before bed, and do not substitute water with sugary drinks. Beverages containing alcohol, tea, and coffee have diuretic effects, increasing the rate of water loss through the kidneys, so they should be limited.
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