Uric acid is a natural waste product formed during the digestion of foods containing purines. Purines are found in high quantities in certain foods and are broken down and synthesized within our bodies.
Typically, the body filters uric acid through the kidneys and excretes it via urine. If you consume too much purine or if your body cannot eliminate this byproduct quickly enough, uric acid can accumulate in the blood.
Normal uric acid levels are below 6.8 milligrams per deciliter (mg/dL). Elevated uric acid levels (above 6.8 mg/dL) are considered hyperuricemia, which can lead to gout and make your blood and urine overly acidic.
Best Drinks to Help Remove Uric Acid from the Body – 1Combining diet, exercise, and medication can help lower elevated uric acid levels (Image: Health).
A balanced diet, regular exercise, and lifestyle changes can improve gout and other health conditions caused by high uric acid levels. However, these measures may not always replace medical treatments.
Balancing diet, exercise, and medication can help reduce high uric acid levels and prevent symptoms.
Certain health conditions, dietary habits, and genetic factors can cause high uric acid levels. Avoiding alcohol and limiting specific foods and drinks can help lower uric acid levels.
According to Healthline, drinking plenty of fluids helps the kidneys flush out uric acid more efficiently. The kidneys filter about 70% of the uric acid in the body. Staying hydrated can support kidney function and reduce the risk of uric acid-related kidney stones.
Drinking at least 8 glasses of water daily is the best way to assist the kidneys in removing uric acid. Always carry a water bottle with you and set hourly reminders to drink a few sips.
Additionally, research from 2016 shows that coffee can help lower serum uric acid levels in two primary ways. It competes with the enzyme that breaks down purines in the body, reducing uric acid production. It also increases the rate at which the body excretes uric acid.
Other studies from 2016 suggest sufficient evidence supporting caffeine’s ability to reduce uric acid levels. A 2021 study also found that regular coffee consumption is not significantly associated with an increased risk of hyperuricemia.
Researchers note that further 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 required to determine the long-term effects of consuming cherries on uric acid levels.
Cherries contain anthocyanins, antioxidants and anti-inflammatory compounds responsible for their red color. They are also rich sources of fiber and vitamin C.
Consider snacking on a handful of cherries or enjoying a small glass of unsweetened cherry juice.
Foods to Avoid
Limit Purine-Rich Foods
You can limit uric acid by avoiding purine-rich foods. These include certain meats, seafood, and vegetables, all of which contribute to uric acid production during digestion.
Avoid or reduce purine-rich foods like red meat, organ meats, fish, shellfish, and poultry.
A 2020 study suggests that reducing intake of purine-rich vegetables may not affect uric acid levels.
Avoid Sugar
Fructose, a natural sugar found in fruits and honey, releases purines and increases uric acid when metabolized. Note that fructose in beverages is absorbed faster than in whole foods due to the lack of fiber, proteins, or other nutrients.
Added sugars in processed foods include table sugar and high-fructose corn syrup. A 2020 study found that rapid absorption of refined sugars leads to higher blood sugar and increased uric acid levels.
Here are some steps to reduce sugar intake:
- Eat more whole foods.
- Limit processed and packaged foods.
- Check food labels for added sugars.
- Satisfy sweet cravings with fresh fruit.
- Replace sugary drinks with water, unsweetened beverages, or sugar-free coffee.
Avoid Alcohol
Alcohol can lead to dehydration and has been linked to hyperuricemia. Beer contains higher purine levels compared to other alcoholic beverages. Even low-purine alcohol can increase purine production.
Alcohol accelerates nucleotide metabolism, another source of purines that converts into uric acid. It also affects uric acid excretion rates, leading to higher uric acid levels in the blood.
How Much Water Should You Drink?
The body requires about 2-2.5 liters of fluid daily from food and drinks to replace lost fluids. Two-thirds of this comes from beverages, while the rest comes from food. This need varies based 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, heavy physical activity. | 40 |
| Adults aged 19-55, 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 weighing 63 kg needs approximately 2,200 ml/day, equivalent to 10-12 glasses of water.
Additionally, avoid repeatedly boiled water, excessive water consumption before bed, and sugary drinks. Beverages containing alcohol, tea, and coffee have diuretic effects, increasing water loss through the kidneys, so they should be limited.
Source link: https://dantri.com.vn/suc-khoe/thuc-uong-nao-tot-nhat-de-thai-axit-uric-ra-khoi-co-the-20250205163245569.htm
