The level of uric acid rises when it is produced too much or it is poorly excreted. It is very important to follow a special diet to maintain a normal level of this acid. Its increase promotes the deposition of uric acid crystals in the joints. This leads to their inflammation, which causes the joints to ache and swell.
What can I do to reduce the level of uric acid in the body?
Obesity is one of the key factors in increasing the level of uric acid in the blood. Insulin resistance is observed in almost all who are obese, and leads to the development of gout. This increases the level of acid in the urine. This condition is known as a metabolic syndrome, which includes insulin resistance, abdominal obesity, high blood pressure and hyperlipidemia (high cholesterol in the blood). This syndrome is directly related to a high level of uric acid, a reduction which can be achieved through a gradual decrease in body weight.
Weight loss positively affects insulin resistance, which leads to a decrease in the amount of uric acid. However, it is important to avoid strict diets, such as low-carbohydrate or protein, because this can lead to an increase in the number of purines, the product of which is uric acid. This is due to the destruction of muscle tissue, and the safe gradual reduction in body weight: within 0,5 kg per week.
Reduction of alcohol consumption
For many years, gout is associated with drinking too much alcohol, although the exact mechanism of this phenomenon is still unclear. Some types of alcohol, such as beer, contain a large number of purines, which can be an indirect cause of gout. On the other hand, alcohol is partly associated with obesity, since in 1 a gram of alcohol 7 calories. Drinking beer leads to a greater risk of a gout attack than strong drinks, and wine in moderate amounts does not affect its development. If you do continue to drink, you can reduce the risk if you follow such rules: 2 non-alcoholic days per week, no more than 2-3 doses of alcohol per day for women and 3-4 for men.
1 Dose of alcohol:
- 25 ml of strong alcohol;
- 250-300 ml of medium strength beer (3-4%);
- 125 ml of wine (11%).
The higher the alcohol content of beverages, the more alcohol in them. For example, a half liter of 5,2% beer is 3 dose, and 125 ml 12% wine – 1,5 dose.
A sufficient amount of liquid is a good prevention of deposits of uric acid crystals in the joints. It is necessary to drink at least 2 liters of water per day, but the demand may increase up to 3-3,5 l, depending on weight, air temperature and physical activity.
Reduction of purine intake
Purines are natural ingredients of many products. In the process of metabolism, they decompose to uric acid. Therefore, their reduction leads to a reduction in the risk of gout.
It is necessary to reduce the amount of meat (especially red), fish, poultry as the main source of purines. One such meal is possible per day, and the rest of the meat should be replaced with legumes, eggs or low-fat dairy products. It is also useful to 1-2 days a week to refuse meat altogether.
Certain products should be avoided, or even eliminated altogether. Among them:
- meat: liver, heart, kidneys, venison, rabbit;
- fish: anchovies, crabs, caviar, herring, trout, sardines, shrimp, sprats.
- others: yeast, beer, asparagus, cauliflower, mushrooms, beans, spinach.
Increased consumption of sugar can lead to excess weight and obesity. In addition, sweet foods often contain large amounts of fructose, which is often referred to as glucose-fructose syrup. A large intake of fructose can lead to an increase in the level of uric acid in the blood and insulin resistance, so it should be limited. In addition to biscuits, biscuits, sweets, fruit juices and sugary drinks, fructose syrup can be found in the most unexpected products. Among them, bread, yogurts, frozen pizza, cereals and cereal bars, sauces, jams, ketchup, mayonnaise and other dressings for salads.
Study the composition and, if possible, replace the frozen and canned products with fresh ones.
Do not limit the fruit, because they contain fructose not in a concentrated form. Fresh fruits contain a large amount of fiber, vitamins and minerals, such as vitamin C and other antioxidants, which are destroyed during processing.
A healthy balanced diet will help achieve normal weight and hold it. It also provides enough energy and the necessary elements to maintain health and prevent the development of gout.
Each day the menu should include:
A large number of vegetables and fruits
At least 5 servings per day are recommended. Casseroles and meat, stewed with vegetables, will reduce the amount of meat. Fruits and vegetables contain vitamin C, a large amount of which (500 mg and more) helps to reduce the level of uric acid in the blood. It is very useful to include a cherry in the menu.
Rice, potatoes, pasta, bread, couscous, barley or oats should be included in all meals. These products contain a small amount of purines, so in combination with fruits and vegetables should form the basis of the diet. It is better to choose whole-grain foods, because they contain the necessary microelements and fiber.
Some meat, fish, eggs and legumes
The use of vegetable protein and a decrease in the amount of meat leads to a decrease in purines. Vitamin C helps iron absorption, so drink a small glass of orange juice, eat fruit for dessert and use vegetables as a side dish. The amount of meat can be calculated according to the size of the palm. His portion should be no bigger and thicker than your palm.
The use of low-fat diet foods (skim milk, low-fat yogurt, cheese) helps to prevent the increase in the level of uric acid in the blood. These foods are a good source of protein with a low purine content, so they can replace meat, fish and poultry.
Thus, a decrease in the amount of uric acid in the blood can prevent the development of gout. This is achieved by:
- normalizing weight;
- alcohol restrictions;
- reduction of products containing purines;
- drinking enough fluids;
- restrictions on sugar and fructose;
- consumption of a large number of vegetables and fruits;
- use of low-fat dairy products.