Drinking water
Drinking enough water before going to bed is the best way to help the body excrete uric acid through the kidneys. Water helps dilute the concentration of uric acid in the blood, while supporting the filtration process through urine. However, you should not drink too much water right before going to bed to avoid affecting your sleep. A glass of water about 250ml before going to bed is ideal.
Limit foods containing purines
Foods rich in purines (compounds that produce uric acid when broken down) can increase uric acid levels in the blood. Avoid red meat, seafood, organ meats, and processed foods before bed. These foods increase the risk of uric acid accumulation at night, when the body is less active and its ability to filter out waste is reduced.
Avoid alcohol and sugary drinks
Alcohol, especially beer, is a source of purines and reduces the ability to excrete uric acid in the urine. Sugary drinks, such as fructose-containing soft drinks, can also increase uric acid levels. Therefore, to control uric acid, avoid drinking alcohol and sugary drinks before bed.
Snack on high-fiber foods
Instead of eating foods rich in purines or sugar, you can choose foods rich in fiber such as green vegetables, low-sugar fruits (apples, cherries, cucumbers). Fiber helps the body absorb and eliminate uric acid, and does not increase uric acid levels like foods rich in purines.
Light exercise in the evening
Gentle exercise such as walking, yoga or breathing exercises can improve metabolism and help eliminate uric acid. However, avoid over-exercising as the body can produce lactic acid, which competes with uric acid in the process of excretion through the kidneys.
