To avoid high uric acid, you must first take good care of your kidneys, do less of 3 things, eat less of 2 items, and your kidneys will “thank” you.
Uric acid is a metabolic product of purine substances in the human body; under normal circumstances, the body contains about 1200 milligrams of uric acid, with approximately 600 milligrams being newly generated and excreted daily, balancing the levels in the body.
However, as the body ages, the production and excretion of uric acid become mismatched, leading to an excessive buildup in the blood, which can be harmful to overall health.
If you don’t want high uric acid, you need to take care of your kidneys first.
Many people mistakenly believe that consuming too many high-purine foods leads to high uric acid, but the root cause often lies in kidney excretory function.
Uric acid can only be excreted through the kidneys.
After passing through the filtration process in the glomerulus, most of the uric acid is filtered into the urine, while some is reabsorbed into the blood by the renal tubules. Strong kidney function can keep uric acid levels in the blood within a healthy range, enabling timely excretion of excess uric acid produced during metabolism.
When kidney function declines and uric acid excretion is affected, even with a controlled diet, high blood uric acid levels may persist. Hence, protecting kidney function, especially for males, is essential to prevent high uric acid-related issues.
Do less of 3 things, eat less of 2 items, and your kidneys will “thank” you.
Excessive fatigue, including staying up late and overindulging in physical activities.
Aside from unreasonable work arrangements leading to fatigue, staying up late, excessive exercise, and indulgence can all contribute to extreme fatigue, overburdening the kidneys and eventually affecting their function in excreting uric acid.
Recommendation: Maintain a balance between work and rest in daily life, cultivate good sleep habits, and meet physiological needs appropriately to keep the body relaxed and joyful, which also protects the kidneys. Pay extra attention if high uric acid levels are already present.
Holding urine for a long time
Some males, in particular, often gauge their kidney function by the duration they hold their urine. Besides kidney function, urine volume is related to water intake, sweating during exercise, and bladder function.
Some individuals have the habit of delaying urination due to work or wanting to snooze in the morning. However, prolonged urine retention can lead to bacterial growth or reflux, posing risks to kidney health. Establishing regular urination habits can help maintain kidney function.
Sitting for extended periods
Prolonged sitting affects blood circulation in the abdominal and lumbar regions, harming kidney function and subsequently impacting uric acid excretion.
Recommendation: Every 45 minutes of sitting should be accompanied by standing and moving around, such as going to the restroom or getting a glass of water. If sitting for over 2 hours at a stretch, engage in exercises like squats, skipping rope, hula hoops, pull-ups, and leg raises to alleviate the effects of prolonged sitting. The total sitting time per day should not exceed 8 hours.
For individuals with high uric acid levels, it’s advisable to allocate 40 minutes daily for running, maintaining a moderate pace to avoid fatigue.
Eat fewer high-purine foods
People with high uric acid levels should consume fewer high-purine foods such as seafood, animal offal, meat, legumes, and long-cooked broths since these are high-purine items. Metabolizing these foods can lead to increased uric acid production, burdening the kidneys for excretion.
Recommendation: For those with high uric acid levels, opt for a predominantly light diet, consume less heavily seasoned foods, and prioritize vegetables and fruits.
Reduce smoking and alcohol consumption
Smoking and drinking alcohol not only affect kidney function but also impact uric acid metabolism, potentially leading to increased uric acid production during metabolism.
For individuals with high uric acid levels, quitting smoking and alcohol is highly recommended. Also, it’s advisable to limit consumption of sugary, additive-rich beverages like beer.
Although uric acid is a metabolic waste product in the body, it plays a crucial role in aging delay and antioxidation when within normal levels. Maintaining a certain level of uric acid is beneficial for overall health.
In recent years, the number of individuals with high uric acid or gout has been increasing. High uric acid has been regarded as the fourth health concern, beyond the three major risks, posing threats to the health of many middle-aged and elderly individuals.
Therefore, if you find that your uric acid levels are elevated, it’s advisable not to panic or resort to unverified remedies but to seek advice from a reputable medical institution. Under professional guidance, use medication appropriately if necessary.
