Uric acid is a common byproduct of the breakdown of purines, which are also found in everyday foods such as meat, seafood, and vegetables, and are produced naturally by the body’s own cells. Normally, uric acid dissolves in the blood system and leaves the body through the kidneys, but sometimes it also builds up. This condition is medically called hyperuricemia, which can quietly lead to an increase in gout, kidney stones, and even heart-related problems (over time).Even more surprising is that uric acid can be elevated in people who eat well and stay active. So, what factors can cause high uric acid levels? Let’s explore some surprising science-based reasons.
Consumption of products containing a large amount of purines
One of the most common causes is a diet high in purines. A study published inPubMed Central,found that foods such as red meat, liver, kidney, sardines, anchovies, and shellfish were closely associated with higher uric acid levels. When a person eats food high in purines, the body breaks it down to uric acid as part of normal metabolism. When consumption is frequent, the system becomes overwhelmed, a problem arises when we do not eat enough food to eliminate purine-rich foods. Limiting portions and balancing them with fruits, vegetables, and whole grains can help the body maintain healthier uric acid levels.
Fructose and sweet drinks
Fructose, a type of sugar found in sodas, energy drinks, and processed snacks, can quietly raise uric acid levels in the body. The liver breaks down fructose and produces a compound that can raise uric acid into the blood. Unlike regular sugar, which the body uses for energy, fructose hits the liver hard, creating spikes that the body struggles to deal with. Drinking sugary drinks also often adds weight, increases insulin resistance, which makes the situation even worse. A simple change, cold drinks with coconut water and homemade herbal teas can support uric acid levels.Alcohol, especially in beer and spirits, quietly raises uric acid levels. Research published inJournal of Clinical Laboratory Analysis shows that alcohol increases the level of lactic acid in the body, which competes with uric acid for excretion through the kidneys. Beer is particularly difficult because it is high in alcohol and purines. Even moderate alcohol consumption can raise uric acid levels in those prone to gout.Your kidneys need enough water to filter uric acid from your blood and remove it in your urine. When you’re dehydrated, uric acid becomes more concentrated in your blood and can start to crystallize. A study published in PubMed Central points out that people who drink less water daily are more likely to have higher uric acid levels. Simple habits like drinking a glass of water when you wake up, carrying a reusable bottle, and eating hydrating foods like cucumbers or watermelon can make a big difference.
Obesity and metabolic imbalance
Obesity is another important trigger. Research in ArtJournal of Lifestyle Medicine, showed that overweight people tend to produce more uric acid and excrete less of it. Fat cells increase insulin resistance, which interferes with how the kidneys process uric acid. When insulin levels are high, the kidneys prefer to clear glucose rather than uric acid, causing it to build up. Losing even 5 to 10 percent of your body weight through consistent healthy habits can significantly lower your uric acid levels. Focus on a balanced diet, regular exercise and avoiding crash diets, which can do more harm than good.
Medicines and medical conditions
Certain prescription medications and underlying medical conditions can also raise uric acid levels. Diuretics, often prescribed for high blood pressure or heart failure, reduce the amount of uric acid that is filtered in the urine. Low-dose aspirin, beta-blockers, and some chemotherapy drugs can have similar effects. Chronic kidney disease, hypothyroidism, psoriasis, and insulin resistance all contribute to poor uric acid clearance. If you are on long-term medication, it is important to discuss your uric acid levels with your doctor. Adjustments or alternative medications may be recommended to reduce the effects.For many people, strict fasting and rapid weight loss improve their health, but these approaches can also cause uric acid levels to rise. A study published inAmerican Society for Clinical Investigationexplains that the body breaks down muscle for energy, releasing purines, which are quickly converted to uric acid. At the same time, ketosis produces ketone bodies that compete with elevated uric acid levels, causing a temporary spike. A safer approach would be to lose weight gradually through nutrient-dense foods and consistent exercise that supports overall weight loss without causing dramatic changes in uric acid levels.
Genetics and family history
It happens that sometimes the increase in uric acid is independent of what we consume, it can ALSO be influenced by genes. Some naturally produce more uric acid, or their kidneys don’t remove it as efficiently. A study titled “Genetics of hyperuricemia and gout,” published in PubMed Central, shows that variations in genes such as SLC2A9 and ABCG2 affect how the body deals with the body’s uric acid situation. If this problem runs in the family, it’s wise to pay attention to diet, stay hydrated, and get your uric acid levels checked regularly.TheAmerican College of Rheumatologyemphasizes that the best way to stay healthy long-term is to get regular checkups, eat well, and stay active. It’s a well-known fact that eating whole foods, drinking plenty of water, and maintaining an active lifestyle go a long way, but beyond that, paying attention to warning signs like joint pain and swelling should be addressed immediately. Following these steps consistently can help protect the body and support overall well-being.
