Most elderly people complain of joint pains and swelling around their bones. While one might think, this is a common occurrence in old age and can’t help with it, it can be a sign of high levels of uric acid or hyperuricemia in their body which can happen in younger people too. How do our bodies get uric acid?

 

Uric acid is a chemical which is found in our blood. It is naturally produced from the digestion of foods which contain purines such as codfish, shellfish, bacon, peanuts, mushroom, turkey and organ meat like liver. Generally, uric acid in the blood is discarded through our kidneys in the form of urine. But, if the level of uric acid increases in the body, it becomes difficult to flush it out of the body and this condition is known as hyperuricemia. According to a 2020 study published in the paper Reumatologia, 8.9 per cent to 24.4 per cent of the general population (all ages and genders) suffer from hyperuricemia. Hyperuricemia is usually defined as serum uric acid concentration higher than 7 mg/dl in both sexes.

 

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High Levels of Uric Acid Leads to Following Conditions

Gout

The Journal of Advanced Research, 2017 states that prevalence of gout is 1–4 per cent common form of inflammatory arthritis characterised by hyperuricemia. The annual incidence of gout is 2.68 per 1000 persons. As per 2018 review article issued in Frontiers in Medicine, gout is caused when uric acid concentration levels become abnormally high, the uric acid crystallises and deposits at the joints when saturated. This leads to swelling and pain in joints and soft tissues. A 2020 research article published in the International Journal of Research in Medical Sciences states that men (14 per cent) are more prone to gout than women (10.50 per cent).

 

Kidney Stones

Frontiers in Medicine, 2018 reveals that nearly 20 per cent of patients with gout develop kidney stones. The same study says that uric acid crystals may initiate calcium oxalate precipitation by installing the process of crystal formation in the renal pelvis, ureter, or bladder and is reported to account for 5.0–16.5 per cent of all kidney stones.

 

Cardiovascular Diseases

Clinical observations in the paper Frontiers in Medicine, 2018 shows that people with elevated uric acid levels are at risk of having high blood pressure, even if they otherwise appear to be perfectly healthy. The study also shows that high levels of uric acid are associated with low-grade inflammatory state and vascular activation of the renin-angiotensin system (a critical regulator of blood volume and vascular resistance).

 

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Natural Ways To Reduce Uric Acid Levels In The Body

1. Avoid Purine-Rich (Protein) Foods

One of the easier ways to reduce uric acid level is to limit diet containing high amounts of purines. Purines are compounds that occur naturally in some foods and are broken down during digestion and produce uric acid. The process of metabolising purine-rich foods causes the production of too much uric acid, which may be harmful to your health.

 

According to Arthiritis Foundations, high-purine foods include, alcoholic beverages (all types), meats, such as bacon, turkey, veal, venison and organ meats like liver, some fish, seafood and shellfish, including anchovies, sardines, herring, mussels, codfish, scallops, trout and haddock. The same study also suggests some moderate purine foods to avoid such as beef, chicken, duck, pork and ham, crab, lobster, oysters, and shrimp.

 

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2. Maintain A Moderate Body Weight

The Centres For Disease Control And Prevention shows that obesity has potential to put you at risk of getting gout. Maintaining a healthy weight by being more active is a good way to reduce uric acid levels naturally.

 

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3. Limit Sugary Foods And Beverages

Sugary drinks and diets such as sodas or sweetened juices are associated with increasing risk of developing gout. According to a 2016 study in the paper Annals of Rehumatic Diseases, fruit juices have fructose and glucose-containing sugar in high levels. Fructose from sugar in juice or other foods is absorbed faster. The quicker absorption of refined sugars spikes your blood sugar levels and produces higher amounts of uric acid.

 

4. Have A Cup of Coffee

Coffee is the most commonly used beverage in the world and if you are a coffee lover, then this might be good news for you. According to a 2015 study published in the International Journal of Rheumatic Diseases, men consuming 4-5 cups of coffee a day has reduced the risk of gout by 59 per cent. Whereas, risk of gout in women reduced by 57 per cent when consumed 1-3 cups of coffee daily.

 

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5. Minimise All Types of Alcohol

Alcohol has been recognized as a potential risk factor for increased uric acid and gout flare. An increased consumption of alcohol causes hyperuricemia and puts you at risk of gout. Beer has high content of purine guanine, which can increase uric acid production. The relationship between intakes of beer, liquor, and wine, and uric acid levels were evaluated, says 2015 paper International Journal of Rheumatic Diseases.

 

6. Balance Insulin Levels

A 2012 study issued in the paper Diabetology and Metabolic Syndrome, insulin is a hormone that is necessary to move sugar from your blood into your cells where it can power every physical function. People with type 2 diabetes may have too much insulin in their bloodstream. But, insulin in high levels may lead to production of excess uric acid in the body.

 

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7. Include Cherries in Your Diet

The cherry is a small nutrient-rich fruit containing vitamins A, C, E, and phenolics such as anthocyanins and antioxidants that may help reduce inflammation. However, they also noted that additional studies into the effects of cherries on gout are necessary, according to a 2019 study mentioned in Therapeutic Advances in Musculoskeletal Disease.

 

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Understanding uric acid composition and function in the body allows you to take precautions to reduce the levels of uric acid in the body naturally. While dietary changes and weight management can help to reduce the chances of a gout flare-up, it is important to note that these changes cannot cure your condition. For any other lifestyle advice to help you improve your condition, you should also ask your doctor.

 

This article is verified by Dr. Priyank Salecha, MBBS, M.S.DNB, Urology, Fellowship in men’s health & fertility (Singapore), fellowship in microsurgery, Consultant Urologist & Andrologist at Apollo hospital, Hyderabad.