Eat healthy and control foods rich in purines
To stabilize uric acid levels, it is important to both limit foods that promote the formation of uric acid and increase groups of substances that help the body eliminate them better. You should reduce the consumption of animal organs, shellfish, red meat, fructose-rich drinks or sugary soft drinks, because this group of foods increases purines - substances that are converted into uric acid.
In contrast, foods like low-fat milk, vegetables, and fiber-rich cereals are beneficial. Fiber not only helps reduce uric acid levels but also stabilizes blood sugar and insulin, contributing to a feeling of fullness for a long time.
Foods rich in vitamin C such as oranges, lemons, spinach or amaranth both boost immunity and support the process of excreting uric acid through the kidneys. In addition, drinking enough water every day is a key factor for the kidneys to function more effectively in eliminating this waste.
Increase daily exercise
Exercise helps improve blood circulation, supports metabolism and helps the body process uric acid more easily. Every day, you should spend about 30 minutes doing moderate-intensity aerobic exercises such as cycling and brisk walking.
At the same time, doing strength training 2-3 sessions per week helps increase muscle mass, increase insulin sensitivity - a factor that directly affects the ability to eliminate uric acid.
Manage weight, reduce stress and get enough sleep
Excess weight, prolonged stress and lack of sleep can all disrupt metabolism, reduce kidney performance and cause uric acid to accumulate in the body. cortisol levels increase when stress also negatively affects kidney function, indirectly increasing uric acid levels.
For overweight people, losing about 5% of their body weight within a month can help control uric acid better. In addition, maintaining 7-8 hours of sleep per night and building a habit of sleeping on time, limiting electronic devices before bed helps improve sleep quality and supports the regulation of uric acid levels.
