In recent years, the incidence of hyperuricemia has increased year by year, and even young people are not immune. Uric acid is the final metabolite of purines, and uric acid excretion disorders or excessive uric acid production can induce hyperuricemia, in addition to heredity, its causes are also inseparable from bad living habits.
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1. Eat
High-purine, high-sugar, high-salt and high-fat diets, irregular and unhealthy diets with three meals a day, and habits of eating late-night snacks and fast food will make calorie intake exceed the standard. In particular, eating too many high purine foods, such as animal offal, seafood hot pots and various thick broths, will induce hyperuricemia and gout. Therefore, the daily diet should strictly control the total daily calorie intake, the daily purine intake should be controlled within 300 mg, pay attention to the light diet, eat more fresh vegetables and fruits and grains.
2. Drink
Many people like to drink beer and liquor, but beer contains too many purine components, which will increase the level of uric acid in the blood; the high content of alcohol in liquor will increase the amount of uric acid produced and reduce uric acid excretion, resulting in gout attacks. In addition, most people like to drink high-fructose beverages such as cola, milk tea and fruit juice, but the fructose in the body metabolism process can be converted into synthetic purine metabolites, but also with uric acid competitive excretion, resulting in excessive uric acid production. Therefore, you should quit smoking and alcohol, stay away from any beverage containing alcohol and fructose, drink more boiled water or mineral water, and ensure that the amount of water drunk per day reaches more than 2000 ml.
3. Play
Staying up late for a long time to work overtime, play games, chase TV dramas or sing, etc., coupled with excessive overdraft of physical strength and energy, will cause autonomic regulation to be disordered, resulting in renal vasoconstriction, reducing uric acid excretion, and thus causing acute attacks of gout. In addition, overwork is also prone to bad emotions such as anxiety, depression or anger. Over time, endocrine metabolic disorders are caused. Therefore, we should reasonably arrange work and work and rest, pay attention to the combination of work and leisure, and eliminate psychological bad emotions in a timely manner.
4. Sleep
Staying up late has become a common disease of most people, staying up late will lead to lack of sleep, reduce sleep quality, cause sleep breathing disorders, especially sleep apnea is a high risk factor for inducing hyperuricemia. Because sleep apnea will make the body in a state of hypoxia, promote nucleotide conversion, easy to produce too many purines, thereby inducing hyperuricemia. Therefore, get up on time, fall asleep on time, sleep 7 to 8 hours a night, and treat problems such as apnea as soon as possible.
5. Fat
Obesity or overweight is a high risk independent factor of gout, obesity can increase the level of uric acid in the body, the kidneys can not excrete excess uric acid in the body in time, thereby increasing the level of uric acid in the blood, so weight should be actively controlled, the body mass index should be controlled between 18.5 and 23.9.
6. Home
Long-term lack of exercise can reduce muscle adaptability, can not metabolize the body heat in time, and then cause body obesity, but also reduce the supply of oxygen and nutrients such as organs and tissues throughout the body, so that uric acid can not be normally metabolized. Therefore, you should sit less and move more, and choose gentle aerobic exercise, such as cycling, jogging or brisk walking, which can promote uric acid excretion.
Tips
If you want to prevent hyperuricemia, you must correct the bad habits of life in time, in addition to adjusting the diet and controlling weight, you can not do strenuous exercise and anaerobic exercise for a long time, otherwise it will reduce renal blood volume, reduce creatine and uric acid excretion, increase lactic acid content, resulting in increased uric acid levels.
Family doctor online special article, unauthorized reproduction
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