Reduce alcohol and purin-rich foods
Alcoholic drinks, animal organs, red meat, carbonated soft drinks and fructose-rich foods can all increase uric acid production or hinder the excretion process. Instead, you should prioritize low-fat milk, yogurt, cherry, citrus fruits, whole grains and plant protein sources. Choosing sugar-free drinks and maintaining enough water also contributes to keeping uric acid levels stable.
Increase fiber in your diet
Fiber is not only good for the digestive system but also contributes to stabilizing blood sugar and insulin - factors that affect uric acid. Oatmeal, beans, vegetables, fruits and whole grains are ideal sources of fiber. 22–34 g of fiber should be supplemented daily to support overall health and prevent gout.
Get enough sleep, limit staying up late
Lack of sleep disrupts hormones and increases inflammatory reactions in the body, which can cause uric acid levels to rise. Sleeping enough 7-8 hours each night helps stabilize the endocrine system, and the kidneys and liver work more effectively in excreting waste, including uric acid.
Drink enough water every day
When the body is adequately hydrated, the kidneys work more effectively in filtering and removing uric acid, thereby reducing the risk of urate crystals accumulating in the joints. Adults should drink about 8-12 glasses of water per day, while people who regularly work hard or exercise need to supplement more to compensate for the amount of water lost through sweat.
Supplement vitamin C appropriately
Vitamin C has the ability to support kidneys in excreting uric acid, thereby contributing to reducing the risk of gout, although it does not replace treatment drugs. The abundant natural source of vitamin C is found in oranges, tangerines, strawberries, bell peppers and green leafy vegetables. Adults need about 75-90 mg per day, while pregnant or breastfeeding women need more, about 85-120 mg/day.
Break down meals during the day
Eating too much in one meal can easily cause sudden increases in purines and blood sugar, making it difficult for the kidneys to process uric acid in time. Dividing into small, moderate meals helps the body absorb and metabolize better.
Maintain exercise habits
Regular physical activity helps control weight, improve insulin sensitivity and limit fat accumulation - factors closely related to the risk of gout. Forms such as fast walking, swimming or cycling are suitable. Keeping BMI levels healthy also helps reduce many metabolic diseases that often accompany gout.
Blood sugar control
High blood sugar and insulin resistance are often accompanied by increased uric acid levels. For people with pre-diabetes or diabetes, keeping the indicators within safe limits (blood sugar in hunger 70–99 mg/dL, 2 hours after meals below 140 mg/dL, HbA1c below 5.7%) helps limit the risk of gout as well as other metabolic disorders.
