- Normal Uric acid levels are 2.4-6.0 mg/dL (female) and 3.4-7.0 mg/dL (male). Normal values will vary from laboratory to laboratory. Hyperuricemia is an excess of uric acid in the blood.
- Purines are nitrogen-containing compounds, which are made inside the cells of your body (endogenous), or come from outside of your body, from foods containing purine (exogenous). Purine breaks down into uric acid. Increased levels of uric acid from excess purines may accumulate in your tissues, and form crystals. This may cause high uric acid levels in the blood.
Symptoms of High Uric Acid levels:
- Many people might not have any symptoms at all.
- Some people may have Kidney problems like kidney stone formation or inflammation during urination
- Some people may have inflammation in joints due to accumulation of uric acid. This condition is also call as ‘Gout’.
- May have fever, chills, fatigue.
Causes of High Uric Acid levels:
Lifestyle reasons:
- High waist circumference (Waist to Hip ratio)
- High Visceral Fat (Belly Fat)
- High BMI
- Insulin resistance
- Diabetes
- High Triglycerides and Low HDL Cholesterol
- High intake of ultra-processed foods with added sugar, preservatives, artificial flavours and colors.
- Alcohol consumption
- High caffeine consumption
Other Reasons:
- Increased production of uric acid from purine.
- Your kidneys cannot get rid of the uric acid in your blood, resulting in high levels due to Kidney diseases like Chronic Kidney disease, Kidney stones.
- May occur after undergoing chemotherapy for different kinds of Cancer.
- Due to usage of certain medications
- Diabetes.
How to control Uric Acid levels:
- Eating whole foods which are nutrient dense.
- Regular exercise.
- Sleeping well.
- Taking vitamin supplementation to aid body’s metabolism.
- Reduce weight if obese and especially reducing visceral fat makes a huge difference.
- Controlling blood sugars levels and increasing Insulin sensitivity.
- Lowering triglycerides and increasing HDL Cholesterol levels.
- Avoid highly processed foods, junk foods and packaged foods.
- Minimize Purine rich foods.
Below are some of the foods that you can add in your diet to keep uric acid at normal levels
- Fruits especially citrus fruits
- All kinds of Colorful vegetables and green leafy vegetables
- Green peas and beans
- Vitamin C
- Eggs
- Omega 3 rich foods like flaxseeds, walnuts
- Dairy products like milk, curd
- Dry nuts like almonds, ground nuts, cashews
- Rice, whole wheat, oats, Millets
- Oils like ghee, butter, coconut oil
- Apple cider vinegar
- Water – 2.5 to 3 liters
- Herbs and spices: All herbs and spices.
- Green tea
Also read : Natural Remedies and Supplementation to Control Gout – Fit Body to Fit Mind
Reduce Foods with high purine content like
- Fish
- Read meat and mutton
- Liver or other organ meets
- Chicken
- Sugary foods and beverages
- Coffee and tea
- Alcohol, including beer and other liquor
~Praveen Jada
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