High Uric Acid - What can you do about it?

Have you been told you have high uric acid or experienced gout?

I’m guessing it’s one of the two, otherwise you wouldn’t be here - this isn’t the most popular topic.

Uric acid is a chemical created when the body breaks down substances called purines. Purines are normally produced in the body and are also found in some foods and drinks. Uric acid plays a role in tissue healing via initiating the inflammatory process that is necessary for tissue repair, scavenging oxygen free radicals, and mobilizing progenitor endothelial cells.

So why do you have high uric acid? Well, there may be a number of reasons why but here are the most common: It could be from drinking too much alcohol or drinks with high fructose corn syrup, it could be hereditary or it could be due to an underlying health issue or disease such as metabolic syndrome, obesity, hypertension or kidney problems.

There is are a lot of myths and misconceptions around uric acid and gout luckily we have Dr. Ur to clear up the confusion.

Dr. Ur is an Endocrinologist and Metabolic Specialist in Vancouver, BC.

Felicia: “I have heard people say, “Gout is a man's disease”, is this true?”

Dr. Ur: “Men and women can both get gout. Though men are overall 10 times more likely to develop gout than women. But rates of gout tend to even out after age 60 since for women, gout tends to develop after menopause.”

Felicia: “Can being obese “cause” gout?”

Dr. Ur: “People of all sizes can develop gout but obesity isn’t causal. People with obesity are at an increased risk of gout as it is in people who have other health problems like diabetes, high blood pressure, high cholesterol or kidney disease.”

Felicia: “If I have high uric acid but my big toe doesn’t hurt, does that mean I don’t have gout?”

Dr. Ur: Gout can happen in all joints in the body including the hands, elbows, knees, and ankles. The big toe is the most common place for gout attacks to happen, and many people have their first gout attack in their big toe. When people have chronic gout, often several of their joints are affected.

I want to keep this short and sweet since the recommendations are quite comprehensive so let’s skip straight to the good stuff:

What can you do about it.

The first thing you should do is speak to your doctor. If you have gout or have had gout attacks in the past, diet isn’t going to “treat” your gout and your doctor may recommend a medication. Typically, your doctor will recommend both a medication and diet/lifestyle changes.  

The general principles of a gout diet follow typical healthy-diet recommendations:

Load up on fibre

Increase complex carbs like those found in fruits, vegetables, beans and whole grains. These foods should be the base of your diet and the star of every plate.

Avoid refined foods and beverages with added sugars or high-fructose corn syrup, and limit consumption of naturally sweet fruit juices.

Note: High-purine vegetables such as asparagus and spinach, don't increase the risk of gout or recurring gout attacks so there is no need to restrict them

Stay well hydrated

Increase Water and herbal teas. Stay well-hydrated by drinking water.

Limit Alcohol. Beer and distilled liquors are associated with an increased risk of gout and recurring attacks.

NOTE: Avoid all alcohol during gout attacks, and limit alcohol, especially beer, between attacks.

Eat the rainbow

Enjoy naturally occurring sugars, in fruits and vegetables. Limit consumption of naturally sweet fruit juices.

Tip: Use erythritol as a sugar replacement.

Avoid sugar-sweetened foods such as sweetened cereals, bakery goods and candies. Avoid pop and other drinks with added sugars.

Think Mediterranean diet

Enjoy polyunsaturated fats from sources like olive oil, nuts seeds and tofu.

Limit saturated fats and fried foods. Cut back on saturated fats from red meat, fatty poultry and high-fat dairy products.

Eat more plant protein

Focus on plant protein in the form of tofu, cooked beans, lentils and whole grains. Some lean meat and poultry, low-fat dairy can also be consumed. Plants contain all the essential amino acids and are a great source of fibre so they are beneficial in more than one way!

Avoid protein from red meat (beef, lamb and pork(yes, that means bacon)), turkey, organ meats (such as liver, kidney and sweetbreads). Red meat consumption is associated with more than just gout so its to your benefit to reduce or eliminate it as best you can.

Limit fish consumption

Eat fish with lower purines such as salmon and tilapia. Limit fish consumption to 2-3, 4 oz servings weekly and pair your fish with plenty of high fibre vegetables.

Avoid Shellfish and some fish. Some types of seafood, such as anchovies, sardines, herring, mussels, codfish, scallops, trout and haddock and tuna, are higher in purines than are other types.

Up your Vitamin C game

Vitamin C may help lower uric acid levels. You can increase vitamin C by increasing your consumption of foods high in vitamin C such as citrus fruits, bell peppers, strawberries and potatoes.

Talk to your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan.

Glorious beans

Drink coffee… if you want to. There is some research that suggests drinking coffee in moderation, may be associated with a reduced risk of gout. Drinking coffee may not be appropriate if you have other medical conditions or you may not like how it makes you feel. There is certainly no need to add it in if you don’t want to.

Talk to your doctor about how much coffee is right for you.

Jackpot -Cherries!

Eat more cherries. There is some evidence that eating cherries is associated with a reduced risk of gout attacks. You can buy tart cherry juice at most groceries stores and find frozen cherries to add to meals such as oats, smoothies, soups and as a sauce all year round.

Check the scale

Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. Research suggests that reducing the number of calories and losing weight — even without a purine-restricted diet — lower uric acid levels and reduce the number of gout attacks. Losing weight also lessens the overall stress on joints.

Following a gout friendly diet, along with limiting calories and getting regular exercise, can also improve your overall health by helping you achieve and maintain a healthy weight.

The information in this post is for educational purposes only and you should always consult your doctor before implementing any new diet, exercise or supplements.