International nutrition experts believe that many simple habits can bring positive effects if implemented regularly.
Evening is the time when the body begins the recovery and detoxification process, in which uric acid is metabolized and excreted through the kidneys. According to Dr. Matthew Budoff, a cardiologist and nutritionist at the University of California (USA), "Optimizing evening habits not only helps improve sleep quality but also supports the body to treat uric acid more effectively.
An essential habit is to drink enough water in the evening, but avoid drinking too close to bedtime to prevent interrupting sleep. Water helps the kidneys strengthen the removal of uric acid from urine and reduces the risk of urate crystallization causing joint pain. In addition, experts recommend avoiding sugary drinks, carbonated soft drinks and alcohol, which are agents that increase uric acid production and inhibit excretion.
Next, do gentle exercises after dinner such as walking for 15-20 minutes or gently stretching your muscles. This activity helps stimulate circulation and metabolism, supporting kidney function and digestion. “Light exercise before bed helps the body control weight, a factor that directly affects uric acid levels,” Dr. Budoff explained.
Another factor is to focus on quality sleep. Poor sleep can disrupt hormones and lead to oxidative stress, indirectly affecting the ability to regulate uric acid. Experts recommend maintaining a sleep time of 7-8 hours each night, avoiding blue light from the phone at least 1 hour before bedtime.
In addition, evening is a suitable time to plan the next day's meal, prioritizing foods rich in fiber, low in purines and high in antioxidants such as green vegetables, citrus fruits and whole grains. Preparing food in advance helps avoid choosing unhealthy foods at busy hours the next morning.
Evening living habits not only help eliminate uric acid effectively but also improve overall health. People with high uric acid should combine these simple changes with regular medical monitoring to control the disease for a long time.
