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High uric acid levels, a common yet often overlooked health concern, are linked to conditions such as gout, arthritis, kidney stones, and even cardiovascular problems. While medications are commonly prescribed, health experts emphasise that simple lifestyle and dietary modifications can significantly curb uric acid production, without costing a rupee. (News18 Telugu) Uric acid is a natural byproduct formed when purines, substances found in many protein-rich foods, are broken down in the body. Under normal conditions, the kidneys filter and excrete this compound through urine. However, overproduction of uric acid, combined with impaired kidney function, can lead to its accumulation in joints and tissues, triggering inflammation and pain. (News18 Telugu) Nutrition specialists suggest that individuals looking to manage uric acid should reduce intake of foods high in purines. This includes red meat, seafood, lentils, chickpeas, rajma, mushrooms, and other protein-heavy staples. Additionally, processed foods rich in sugar, refined flour, and bakery items such as cakes and biscuits should be limited, as they can exacerbate uric acid levels. (News18 Telugu) Conversely, a diet rich in water-laden vegetables such as pumpkin, gourd, zucchini, and bottle gourd can assist the kidneys in flushing out excess uric acid. Fresh fruits, including apples, guava, cherries, and papaya, are particularly beneficial. Dairy products like low-fat milk and yogurt also support healthy uric acid levels. Experts recommend drinking eight to ten glasses of water daily and starting the morning with warm lemon water to stimulate excretion. (News18 Telugu) Maintaining an appropriate body weight is crucial. Excess weight increases uric acid production and hinders its elimination, raising the risk of related illnesses. Daily physical activity, such as walking or yoga, for at least 30 minutes can help regulate uric acid levels. Pranayama and other breathing exercises are also suggested to support overall metabolic health. (News18 Telugu) Limiting fried, salty, and heavily processed foods including chips, pickles, and deep-fried snacks is advised, and health professionals recommend finishing dinner by 8 pm to prevent nighttime accumulation of uric acid. (News18 Telugu) Several natural remedies have shown promise in aiding uric acid management. Soaking a teaspoon of fenugreek seeds overnight and consuming them on an empty stomach in the morning may boost uric acid excretion. Cherries, packed with antioxidants, have been found to lower uric acid levels, with 10-12 cherries daily or cherry juice providing tangible benefits. Citrus fruits like lemon and amla, rich in vitamin C, also contribute to maintaining healthy levels. (News18 Telugu) Health experts reiterate that while medication may still be required in severe cases, most individuals can manage uric acid effectively through mindful dietary choices, hydration, regular exercise, and simple kitchen remedies. (News18 Telugu)
