Our bodies produce purine, a compound that helps perform essential functions. Purine can also be acquired by eating specific foods. When the body breaks down purine, uric acid is formed, which is flushed out by the kidneys. If not flushed out correctly, it can lead to excess uric acid in the blood or hyperuricemia. The excess uric acid sometimes accumulates in the joints and forms crystals, leading to a health condition called gout.
How to reduce uric acid in the joints?
Gout is a prevalent health condition that can cause severe pain and swelling in the affected joints where uric acid accumulates. Doctors recommend various treatments to manage the symptoms and lower uric acid. In severe cases, surgery may be performed to remove the uric acid crystals.
Besides treatment, following the right nutrition plan and making healthy lifestyle changes are essential. Here are a few natural ways to remove or reduce uric acid in the joints:
Increase vitamin C intake
People who opt for foods rich in vitamin C have lower uric acid levels in the body, which reduces their risk of developing gout. A few popular sources of vitamin C include strawberries, peppers, citrus fruits, Brussels sprouts, broccoli, and potatoes.
Eat low-purine foods
As mentioned, the body breaks down purine into uric acid. So, the higher the level of purine in the body, the greater the chances of developing hyperuricemia or uric acid accumulation. One way to reduce purine in the joints is to opt for foods low in this compound. A few suitable options are fat-free or low-fat dairy products, nuts, peanut butter, potatoes, bread, and whole-grain rice. Following a low-purine food plan may not cure gout, but it is among the best natural ways to avoid flare-ups.
Avoid sugar
Even though high uric acid is predominantly associated with a purine-rich meal plan, sugar can also be a culprit. Fructose is a natural sugar in many foods like honey, corn syrup, and table sugar. When the body breaks down fructose, it releases purine, amplifying uric acid levels. Therefore, reducing sugar intake is a natural way to manage the condition. One can lower their sugar intake by saying no to packaged or processed foods, eating more whole foods, satiating sugar cravings with fresh fruits, and reading the food labels for sugar content. Experts also recommend avoiding soda and fresh fruit juices and replacing these beverages with water, coffee (without sugar), and unsweetened green, black, or herbal tea.
Choose antioxidant-rich veggies and fruits
Antioxidant-rich fruits like strawberries, blueberries, and cherries can benefit those looking to remove uric acid from their joints and manage the symptoms. Dark-colored berries are particularly rich in anthocyanin flavonoids that reduce stiffness and inflammation. Among vegetables, bell peppers and tomatoes are suitable choices. These are rich in antioxidants and are alkaline, helping balance acid levels in the body.
Drink coffee
Coffee has an antioxidant called chlorogenic acid that can reduce uric acid levels and prevent gout. Studies suggest that people who drink four to five cups of coffee daily have a 40% lesser risk of developing gout than those who do not drink coffee.
Load up on fiber
Fiber can not only lower uric acid levels but also balance insulin and blood sugar levels and increase satiety, reducing the risk of overeating. The best fiber sources are lentils, chickpeas, brown rice, nuts, broccoli, spinach, oats, quinoa, pears, and apples. While fiber is a great solution to eliminate uric acid from the joints, one should increase fiber intake gradually to prevent digestive discomfort.
Stay hydrated
Experts recommend drinking at least eight glasses of water every day. Water can help flush out excess uric acid from the body, prevent dehydration, and improve overall health.
Exercise
Exercises that trigger the body’s cardiovascular system may help manage uric acid levels and prevent gout. Walking, swimming, and cycling are some exercises to include in the routine. Those suffering multiple gout flare-ups may experience a reduced range of motion, preventing them from working out. Such individuals may benefit from low-impact exercises to reduce the stress on the joint. General flexibility exercises like yoga can also help maintain mobility and ease gout pain.
