Gout is a type of arthritis that develops when blood uric acid levels are abnormally high.
Uric acid forms crystals in the joints, often in the feet and big toes, which causes severe and painful swelling.
At normal levels, uric acid in the blood should not cause problems. Normal uric acid levels in men are generally below 7 mg/dL. Meanwhile, normal uric acid levels in women are below 6 mg/dL. More than that will cause gout or gout.
Some people need medication to treat gout, but dietary and lifestyle changes can also help.
Lowering uric acid can reduce the risk of gout and may even prevent subsequent attacks in people with this condition.
Here are some natural ways to lower uric acid without drugs:
1. Limit purine-rich foods
Purines are compounds found naturally in some foods. When the body breaks down purines, it produces uric acid.
The metabolism of purine-rich foods can cause gout by causing the body to produce too much uric acid.
Some foods that are high in purines are actually healthy, so the goal is to reduce your intake of purines rather than avoiding them altogether.
Foods with high purine content include:
- wild game, such as deer (venison)
- trout, tuna, haddock, sardines, anchovies, mussels and herring
- excess alcohol, including beer and liquor
- high-fat foods, such as bacon, dairy products, and red meat (including veal)
- organ meats, for example, liver and sweetbreads
- sweet foods and drinks
Foods with moderate purine content include:
- deli meat
- most other meats, including ham and beef
- poultry
- oysters, shrimp, crab and lobster
2. Consume more low-purine foods
By switching from foods with high purine content to foods with lower purine content.
Some people may be able to continue to lower their uric acid levels or at least avoid further increases.
Some foods with low purine content include:
- low-fat and fat-free dairy products
- peanut butter and mostly nuts
- mostly fruits and vegetables
- coffee
- whole grain rice, bread and potatoes
Dietary changes alone will not eliminate uric acid, but they can help prevent gout.
It's also important to note that not everyone who gets gout eats foods high in purines.
Other factors, such as genetic susceptibility, also play a role. African Americans are more susceptible than white people to gout. Postmenopausal women and people with obesity also have a higher risk.
3. Avoid drugs that increase uric acid levels
Certain medications can increase uric acid levels. These medications include:
- diuretic drugs, such as furosemide (Lasix) and hydrochlorothiazide
- drugs that suppress the immune system, especially before or after an organ transplant
- low dose aspirin
However, drugs that increase uric acid levels may offer essential health benefits.
Thus, one should talk to a doctor before changing any medication.
4. Maintain ideal body weight
Achieving an ideal body weight can help reduce the risk of gout attacks.
Obesity increases the risk of gout, especially in younger people.
Being overweight also increases a person's risk of developing metabolic syndrome.
In addition, being overweight also has a relationship with a higher risk of developing blood uric acid levels. A strict diet that can lose weight quickly can increase uric acid levels.
Therefore, people should focus on making sustainable long-term changes to manage their weight, such as being more active, eating a balanced diet, and choosing nutrient-dense foods.
5. Avoid alcohol and sugary drinks
Consumption of alcohol and sugary drinks such as soda and sugar-sweetened juices is correlated with an increased risk of gout. Alcohol and sugary drinks also add unnecessary calories to the diet, potentially leading to weight gain and metabolic problems.
6. Drink coffee
Some research suggests that people who drink coffee are less likely to develop gout. For example, in 2010, an analysis of data from female participants in the Nurses' Health Study found that the risk of gout decreased as coffee consumption increased. Women who consumed 1 to 3 cups of coffee per days had a 22 percent reduced risk of gout compared with those who did not drink coffee.
A number of studies have also linked coffee consumption to a lower risk of cardiovascular disease.
A 2014 systematic review and meta-analysis found that people who consumed 3-5 cups of coffee per day had the lowest risk of cardiovascular disease.
Because people with gout have a higher risk of cardiovascular disease, drinking coffee can help improve their overall health.
7. Try a vitamin C supplement
Taking vitamin C supplements may lower the risk of gout. A 2011 meta-analysis of 13 randomized controlled trials found that vitamin C significantly reduced blood uric acid levels. Lowering uric acid levels may reduce the risk of gout attacks.
However, studies have not conclusively proven that vitamin C treats or prevents gout – it's just that vitamin C lowers uric acid levels.
8. Eat cherries
Early research suggests that cherries may reduce the risk of gout attacks, especially in people with a previous history of the disease. A 2012 study of 633 people with gout found that eating cherries for 2 days lowered the risk of gout attacks by 35 percent compared to people who didn't. eating cherries. This effect persisted even when the researchers controlled for risk factors, such as age, gender, alcohol consumption, and use of diuretics or anti-uric acid drugs.
Among people who also took allopurinol, an anti-uric acid drug, the combination drug and cherries lowered the risk of another attack by 75 percent.
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