With the acceleration of the pace of modern life, more and more people are beginning to face the problem of high uric acid. Uric acid is the end product of purine metabolism and causes hyperuricemia when uric acid is produced too much or excreted in the body is reduced. Long-term high uric acid may not only trigger gout, but may also cause damage to the kidneys. Therefore, for people with high uric acid, how to reduce uric acid levels through dietary adjustment has become the focus of attention. This article will introduce four alkaline foods to help you steadily lower uric acid and stay away from gout.
1. The harm and causes of high uric acid
High levels of uric acid can lead to a variety of health problems, the most common of which is gout. When gout strikes, the joints will be red, swollen, hot and painful, which seriously affects the quality of life. In addition, long-term high uric acid may also cause damage to the kidneys, causing kidney stones, nephritis and other diseases. The main causes of high uric acid include genetic factors, improper diet, lack of exercise, etc. Therefore, uric acid levels can be effectively reduced by adjusting dietary habits and increasing exercise.
2. The effect of alkaline food on uric acid
Alkaline foods are metabolized in the body to create an alkaline load that helps to neutralize acids in the body, thereby reducing uric acid levels. Alkaline foods are rich in minerals, vitamins, dietary fiber, and other nutrients, which help promote uric acid excretion and reduce uric acid production. Therefore, people with high uric acid can increase the intake of alkaline foods in moderation.
3. Recommended four alkaline foods
1. Vegetables: spinach, celery, cucumber
These vegetables are all representatives of alkaline foods and are rich in vitamins and minerals. Among them, spinach and celery also contain a lot of potassium, which helps to promote the excretion of uric acid. Cucumber has the effect of clearing heat and diuretic, which helps to reduce the retention of uric acid in the body. It is recommended to consume a moderate amount of these vegetables every day, which can be served cold, stir-fried, or boiled in soup.
2. Fruits: apples, bananas, cherries
These fruits are alkaline foods and are rich in vitamins and minerals. Apples and bananas have the effect of promoting intestinal peristalsis, aiding excretion, and helping to reduce the absorption of uric acid in the intestines. Cherries are rich in antioxidants such as anthocyanins, which have anti-inflammatory and antioxidant effects, helping to reduce joint inflammation during gout attacks. It is recommended to consume 1-2 servings of fruit per day, depending on personal preference.
3. Nuts: walnuts, almonds, cashews
Nuts are rich in nutrients such as unsaturated fatty acids, proteins, minerals and vitamins. Among them, walnuts and almonds are rich in -3 fatty acids, which have anti-inflammatory, antioxidant effects, and help reduce joint inflammation during gout attacks. Cashews are rich in potassium, which helps to promote the excretion of uric acid. A small handful of nuts per day is recommended as a snack or added to dishes.
4. Drinks: green tea, lemonade, cranberry juice
These drinks are alkaline and help neutralize acids in the body and lower uric acid levels. Green tea is rich in antioxidants such as tea polyphenols and catechins, which have anti-inflammatory, antioxidant effects and help reduce joint inflammation during gout attacks. Lemon water and cranberry juice are rich in vitamin C and minerals, which help promote the excretion of uric acid. It is recommended to consume these drinks in moderation every day, depending on personal taste.
Fourth, how to reasonably mix alkaline food
To properly mix alkaline foods, we must first ensure the diversity of foods. Different types of alkaline foods contain different nutrients and mechanisms of action, so they can be combined to have a better uric acid-lowering effect. Second, be mindful of your food intake. While alkaline foods can help lower uric acid levels, they should not be consumed in excess. It is recommended to mix alkaline foods in moderation according to individual physique and nutritional needs. Finally, pay attention to a balanced diet. In addition to alkaline foods, it is also necessary to consume other nutrient-dense foods in moderation, such as meat, eggs, legumes, etc., to ensure the body's comprehensive nutritional needs.
5. Other uric acid-lowering suggestions
In addition to increasing the intake of alkaline foods, people with high uric acid can also take the following steps to reduce uric acid levels:
1. Limit the intake of high-purine foods: Such as animal offal, seafood, etc., these foods contain high purine content, which can easily lead to an increase in uric acid.
2. Increase water intake: Drinking plenty of water helps promote the excretion of uric acid, and it is recommended to drink at least 8 glasses of water a day.
3. Exercise moderately: Exercise can promote metabolism and blood circulation, helping to reduce uric acid retention in the body. It is recommended to get at least 150 minutes of moderate-intensity aerobic activity per week.
4. Control your weight: Obese people are at higher risk of hyperuricemia, so weight control is important to reduce uric acid levels.
5. Avoid prolonged lack of exercise: Prolonged lack of exercise can cause the body's metabolism to slow down, which is not conducive to the excretion of uric acid.
6. Quit smoking and limit alcohol: Smoking and drinking alcohol will increase the burden on the liver, affecting the metabolism and excretion of uric acid.
In conclusion, for people with high uric acid, it is effective to reduce uric acid levels and reduce the pain of gout attacks by adjusting dietary habits, increasing the intake of alkaline foods, limiting the intake of high-purine foods, and taking other uric acid-lowering measures. At the same time, it is also very important to maintain good lifestyle habits and mentality. I hope the introduction of this article can be helpful to everyone, so that we can stay away from the health troubles caused by high uric acid.