According to the recommendation of the China Center for Disease Control and Prevention (China CDC), people with gout or hyperuricemia should drink 2-3 liters of water per day, divided equally throughout the day to maintain stable kidney function. Dr. Darragh O'Carroll (USA) advises: " Drinking about 8-12 glasses of water a day helps increase urine flow, support the kidneys to filter and excrete uric acid better".
Limit foods high in purines
Experts from the Mayo Clinic, USA affirmed: Red meat, organs, and seafood in the diet will help control uric acid from the roots. This is a fundamental step to reduce the production of new uric acid, keeping the index at a safe level (< 6.8 mg/dL).
Supplement vitamin C and drink coffee
A 20-year study of nearly 47,000 men showed that supplementing 500-1500 mg of vitamin C per day reduced the risk of developing gout by up to 45% compared to the group taking less than 250 mg. According to expert Christin Lizarzaburu, USA: Chlorogenic acid in coffee not only reduces uric acid production but also helps the kidneys excrete uric acid through urine, helping to reduce the risk of gout.
A comprehensive analysis also shows that each cup of coffee/day significantly reduces the risk of gout at a reduced dosage ratio in men and women.
Maintaining a reasonable weight and light exercise helps improve comprehensiveness
Being overweight reduces the kidneys' ability to filter, causing uric acid to accumulate. Experts recommend maintaining a stable weight and exercising about 150 minutes/week (walking, yoga, swimming), thereby helping the body metabolize and detoxify better.
According to international health experts, when you perform these 4 methods at the same time, the body will control uric acid at a safe level, thereby significantly reducing the risk of developing gout and related complications.
Before applying this regimen, especially for people taking medication or having underlying medical conditions, consult a doctor. Regular practice and regular monitoring are effective ways to stay healthy for the long term from the first steps.
