Watch out! 170 million Chinese people have suffered from the "fourth highest", and these diets are recommended for everyone to know!
On a sunny afternoon, 67-year-old Lieber was enjoying his retirement in the park when he suddenly felt a sharp pain in his toes and could barely stand and walk. After being rushed to the hospital, the doctor told him that it was a gout attack caused by hyperuricemia. Li Bo was surprised to find that he was one of the 170 million "fourth highest" patients in China.
The "fourth high", that is, hyperuricemia, is not as well-known as hypertension, hyperglycemia, and hyperlipidemia, but its threat to health cannot be ignored. Hyperuricemia can not only cause gout, but is also associated with a variety of health problems such as kidney disease and cardiovascular disease. On the mainland, the number of patients with hyperuricemia is rising year by year and has now reached a staggering 170 million.
However, many people know little about hyperuricemia, let alone how to manage and prevent it through dietary and lifestyle changes. In this article, we will delve into the causes of hyperuricemia and provide you with scientific dietary adjustment suggestions and practical lifestyle change strategies to help you and your family stay away from the "fourth highest". Let's start this journey to protect our health from high uric acid.
Analysis of the "fourth high": the causes and risks of hyperuricemia
Hyperuricemia, which is an abnormally high level of uric acid in the body, is mainly caused by two major factors: one is the excessive production of uric acid in the body, and the other is insufficient uric acid excretion. Uric acid is mainly derived from the metabolism of purines, which in turn mainly comes from food intake and metabolism in the body. Common high-purine foods include organ meats, certain fish and seafood, beer, etc. In addition, the kidneys are the main route for uric acid excretion, and any factor that affects kidney function may lead to a decrease in uric acid excretion.
Risk Factor Exploration:
Genetic predisposition: Hyperuricemia in a family history increases the risk.
Eating habits: Long-term high-purine diet, excessive intake of alcohol, especially beer.
Lifestyle: Lack of exercise, prolonged sedentary or excess weight.
Other medical conditions: such as high blood pressure, diabetes, renal insufficiency, etc., may increase the risk of hyperuricemia.
Recommendations for the "fourth highest" diet adjustment and management
Dietary principles:
To prevent and control hyperuricemia, the following dietary modifications are recommended:
Increase dietary fiber: Eat more whole grains, vegetables, and fruits, such as apples, pears, and cherries, the latter of which is especially beneficial for lowering uric acid levels.
High-quality protein: Low-fat meats such as chicken, fish, as well as soy and soy products are recommended.
Limit high-purine foods: Reduce your intake of organ meats, red meat, and seafood, especially shellfish and sardines.
Reduce sugar and alcohol: Avoid high-fructose drinks and alcohol, especially beer.
Practical Diet Plans:
Breakfast: Whole wheat bread with low-fat milk or soy milk, plus a serving of fruit such as an apple.
Lunch: Steamed fish or chicken breast with plenty of leafy greens and a handful of whole-grain rice.
Dinner: Soy products such as tofu, served with garlic broccoli and tomato scrambled eggs to ensure a balanced and low-purine diet.
With the proper combination and choice of the above foods, you can not only help control the level of uric acid in the body, but also improve your overall health. These dietary recommendations are based on the nutritional attributes of food and the impact on uric acid metabolism, which are suitable for the daily health management of the majority of middle-aged and elderly people.
Take control of your life and lower uric acid – a practical lifestyle guide
In addition to dietary modifications, lifestyle changes also play a key role in coping with hyperuricemia. A proper lifestyle can effectively help control uric acid levels and prevent the occurrence of related diseases.
1. Active weight management
Being overweight or obese is an important risk factor for hyperuricemia. Weight gain affects metabolism and uric acid excretion, which increases blood uric acid levels. Scientific weight management can not only reduce uric acid levels, but also improve overall health. Maintaining a healthy weight is recommended by controlling caloric intake and regular weight monitoring.
2. Recommended form of exercise
Moderate physical activity promotes uric acid excretion and helps with weight control. For middle-aged and older adults, recommended activities include brisk walking, swimming, or tai chi, which are low-impact exercises that can reduce the risk of joint injuries. Getting at least 150 minutes of moderate-intensity activity per week can significantly improve cardiovascular health and uric acid levels.
3. Maintain proper hydration
Water intake is essential to promote uric acid excretion. Adequate hydration can help dilute uric acid and speed up its excretion through the kidneys. It is recommended to consume at least 2000 ml (about 8 glasses) of water per day, which not only helps in the excretion of uric acid, but also maintains the overall water balance of the body.
4. Avoid high-risk behaviors
Certain lifestyle habits, such as excessive smoking and drinking, can significantly increase blood uric acid levels. Quitting smoking and limiting alcohol intake, especially beer and spirits, are important steps in reducing the risk of hyperuricemia. Studies have shown that quitting smoking and reducing alcohol consumption significantly improve health and reduce the risk of several metabolic diseases.
By implementing the lifestyle changes described above, you can not only effectively manage uric acid levels, but also improve quality of life and overall well-being. These practical lifestyle modification recommendations are easy for everyone to implement to effectively prevent and manage hyperuricemia in their daily lives.