Full Transcript What Uric Acid Is 0:07 Hey, in this video I'm talking about uric acid. 0:10 It is a key player in diabetes, weight gain, 0:13 fatty liver, heart disease and dementia. 0:17 You need to understand what it is, 0:19 what optimal levels are, and what you can do naturally 0:23 to reduce your uric acid levels 0:25 and have great metabolic health and reduce your risk of chronic disease. 0:28 Now, so uric acid is a natural waste product 0:31 in your blood that helps to break down purines. 0:33 I'll go through purines later, but once uric acid dissolves in your blood, 0:38 it moves through your kidneys and then leaves your body through urine. 0:42 However, if your body can't remove all the excess uric acid, 0:45 it can lead to a buildup causing high uric acid levels. 0:48 We call that hyper you're a senior. 0:51 High uric acid levels may lead to kidney stones, gout, and other health issues. 0:56 The good news is that it's possible to reduce your uric acid levels 1:00 with the help of some natural support strategies. 1:03 And in this video, you're going to learn what uric acid is. 1:06 You'll learn about the connection 1:07 between fructose, particularly high fructose corn sirup and hyper. 1:11 You're a senior. 1:12 And I'll also discuss the top health conditions associated with high 1:16 uric acid levels, and explain how testing works for your uric acid. 1:21 And most importantly, I'm going to go over what high uric acid levels indicate, 1:26 but also what low uric acid levels indicate 1:28 because some people have problems with too low uric acid. 1:31 And finally, I'm going to offer some natural support strategies 1:35 to reduce high uric acid levels. 1:38 So again uric acid is a natural waste product in your blood. 1:42 It's a chemical made by your body to break down purines. 1:45 Now purines are chemicals created in your body. 1:47 They're also found in certain foods and drinks and a healthy body. 1:51 Most uric acid will dissolve in your blood, 1:54 move through your kidneys, and get removed by the urine. 1:57 But certain foods will increase uric acid and certain health 2:01 issues like diabetes, high blood pressure, and fatty liver disease. 2:05 That's also going to lead to too much uric acid in your body.
Fructose, Purines, and High Uric Acid 2:08 Hyper your asthma is a condition that refers to too much uric acid 2:12 remaining in the body, and that can lead to crystal formation, causing gout 2:17 when settling in your joints or kidney stones when settling in your kidneys. 2:21 If left untreated, high uric acid levels may also cause kidney 2:25 damage, bone and joint issues, tissue damage, or heart disease. 2:29 Now let's look at fructose. 2:31 So there's a relationship between fructose consumption and uric acid. 2:36 Because fructose is a type of sugar. 2:38 Fructose mainly occurs in fruits and it's often referred to as fruit sugar, 2:43 honey, sugar cane, sugar 2:44 beet and many vegetables also contain fructose in small amounts. 2:48 Fructose is no big deal, and when your body breaks down 2:51 high amounts of fructose, though, it releases purines. 2:55 To break down those purines, your body releases uric acid. 2:59 And if you consume too much fructose in particular, high fructose corn sirup, 3:04 which is a common ingredient in processed foods and processed soft drinks, 3:08 it's obviously going to lead to increased uric acid levels. 3:11 Today's people are drinking soft drinks and sodas 3:14 full of high fructose corn sirup, causing very high uric acid levels. 3:18 Now, purines are also something we need to look out for their creative 3:23 when breaking down fructose, but they're also found in many foods and drinks. 3:27 Foods higher in uric acid and purines 3:30 include salmon, shrimp, sardines, lobsters, mackerel, anchovies, 3:36 and some other seafood, red meat, liver and other organ meats, dried 3:40 beans, peas, alcohol, and food and drinks made with high fructose corn sirup. 3:45 Again, those are all the things that really drive up uric acid levels. 3:48 And if you eat too many of those foods high in purines, 3:51 it may lead to increased uric acid production and uric acid build up. 3:55 Also, eating too many foods high in purines may lead to other health issues. 4:00 A 2012 study published in the Annals of the Rheumatic Diseases 4:04 found that eating foods high in purines may lead to recurrent gout attacks. 4:08 But that said, I find that high fructose corn sirup, 4:12 alcohol and high glycemic processed carbs, as well as processed 4:16 seed oils are the major culprits behind higher acid levels. 4:20 I don't concern myself too much with with high purine foods 4:25 unless somebody already has it as like really high uric 4:28 acid levels or they have they have something like gout. 4:31 Okay. 4:32 In that case, we'll try to remove those for a short period of time 4:35 while we get rid of all the other uric acid producing foods, things 4:39 like high fructose corn sirup, alcohol, seed oils, processed carbs. 4:43 That's that's really what we want to focus on there. 4:45 Now let's look at some of the top conditions 4:48 associated with higher ACC acid. 4:50 We again we know untreated higher acid can lead to serious health consequences. 4:54 So here's a list of things. Gout. 4:55 That's the number one most well researched condition associated with high uric 5:00 acid is a type of inflammatory arthritis characterized by pain, 5:04 tenderness, swelling, and redness that comes in sudden and severe attacks 5:08 that can affect one or more joints and usually occurs in the big toe. 5:13 It's generally caused by high uric acid levels that can build up in your joints. 5:18 A 2016 study found that targeting serum uric acid 5:22 is important for the treatment of gout, and it's important to note that though 5:27 gout is caused by high uric acid levels, hyper you're a semi. 5:31 It doesn't always result in gout, 5:33 so you can have high uric acid and not necessarily have gout. 5:36 Now diabetes this is big. 5:38 High uric acid levels increase the risk of insulin resistance, 5:42 which leads to prediabetes and eventually type two diabetes. 5:45 Women are at higher risk with uric acid mediated insulin resistance than men. 5:51 A 2016 cohort study that was published in the Annals of Rheumatic Disease 5:56 found that women with gout are 71% more likely to develop 6:01 type two diabetes, while men only have 22% increased risk. 6:06 However, it's not only high uric acid and gout that increase the risk of type 6:09 two diabetes, but actually type two diabetes 6:12 may also increase the risk of high uric acid and gout. 6:17 So people with type two diabetes, they're often overweight or obese, 6:20 and they carry extra fat, particularly visceral 6:23 fat, around their belly area and around their organs 6:25 that may interfere with healthy kidney function. 6:28 So the fat will get around the kidneys, impair the kidneys, and that can reduce 6:32 your body's ability to remove uric acid as fast and as effectively as it should. 6:37 So it's kind of like a double edged sword. 6:39 High uric acid will increase your risk of diabetes. 6:42 But diabetes and just being overweight in general 6:44 will increase your risk of having high uric acid. 6:47 So another condition with with higher acid levels is fatty liver disease. 6:52 That means there's too much fat stored in your liver cells. 6:56 So we get visceral fat that forms around our liver and blocks off,
Health Conditions Linked to High Uric Acid 7:00 chokes off good blood supply to our liver and the liver cells start to die 7:04 and be replaced with kind of a scar tissue, a fatty scar tissue. 7:08 Fatty liver disease can cause liver inflammation, 7:11 cirrhosis or advanced scarring of the liver and liver failure. 7:14 Now used to be mostly just alcoholics that would get fatty liver disease. 7:18 But now there's a whole condition and fast 7:19 growing condition called nonalcoholic fatty liver disease. 7:24 And this is where people 7:24 that are consuming too much fructose and seed oils and things like that, 7:28 that are causing major problems and causing, fatty liver disease. 7:33 And so a 2017 study published in Lipids in Health and Disease 7:37 found that high uric acid levels are a problem 7:40 in non-obese adults with nonalcoholic fatty liver disease. 7:44 So for those who are not obese but still have fatty liver disease, 7:48 uric acid metabolism seems to be a key factor. 7:52 Now let's talk about hypertension. 7:53 Hypertension, or high blood pressure means that the long term 7:57 force of the blood against your artery walls is too high. 8:00 High blood pressure of 140 systolic over 90 8:04 or higher is considered hypertension, 8:07 and that can increase your risk of heart disease, stroke, and overall mortality 8:11 because it's a sign that we're not able to get good blood flow 8:15 to major regions of the body, good oxygen to major regions of the body. 8:19 And we know that high blood pressure is associated with high uric acid levels. 8:23 So a 2018 study published in medicina, 8:27 they showed that higher gas levels direct link to hypertension. 8:31 Another 2023 review, published in hypertension, 8:34 found that the connection between high uric acid levels and hypertension 8:38 may lie in reduced kidney blood flow. 8:42 Researchers found that reducing uric acid levels 8:45 may reduce the risk of hypertension, so this is really important to remember. 8:49 A 2020 review published in Hypertension Research found that hyper 8:54 you're a CPA, so high uric acid levels causes endothelial damage, damages 8:58 the internal lining in the blood vessels, and that leads to hypertension. 9:02 Another condition is cognitive decline. 9:04 We know that's on the rise and it's linked to higher ACC acid levels. 9:08 A 2018 review published in nutrients 9:11 found that uric acid levels may play a role in cognitive function, 9:16 and that may play a role in increasing the progression of dementia. 9:19 Alzheimer's disease and Parkinson's disease. 9:22 Another study, a 2020 study that was published in Frontiers 9:26 in Aging and Neuroscience, found that high uric acid levels 9:30 were linked to cerebral hypo metabolism and Alzheimer's disease, meaning that 9:34 the cerebral cells were not able to produce enough energy 9:38 and they were dying and being replaced by these neurofibrillary tangles. 9:42 And this beta amyloid. 9:44 That's classic of Alzheimer's disease. 9:46 Another major condition with uric acid levels is kidney disease. 9:50 And we know that if you have kidney disease, 9:52 it means your kidneys are damaged and they're unable to filter your blood. 9:56 This is really important. 9:58 We know kidney disease leads 10:00 to kidney failure, which requires dialysis or a kidney transplant. 10:03 You see, as your kidneys filter your blood, 10:06 excess uric acid may build up if they're slow. 10:09 This buildup can cause the formation of your crystals, 10:13 which can scar and damage your kidneys. 10:15 In some cases, it can cause kidney kidney stones, right? 10:18 But oftentimes you don't even notice it. You don't even feel it. 10:20 But it's literally scarring and damaging the kidneys, leading to kidney disease. 10:25 A 2011 review that was published in Seminars in Nephrology 10:29 found a link between high uric acid levels and chronic kidney disease, 10:34 and so other studies have gone on to show that high uric acid levels 10:38 is a potential marker for kidney disease and renal failure. 10:42 Osteoarthritis, another major condition associated with high uric acid levels. 10:47 We know osteoarthritis most commonly affects your knees, hips, hands or spine. 10:52 It's a degenerative condition damaging the joints, 10:55 and it's linked to high uric acid levels. 10:57 A 2011 study published by Duke University Medical Center found that higher ACC 11:02 acid levels increase the risk of osteoarthritis. 11:06 A 2017 review published in Frontiers in Medicine found that gout and high 11:11 uric acid levels may also increase the risk of osteoarthritis, 11:14 so lots of studies there. 11:16 Osteoporosis, another condition we know that's weakening of the bone tissues. 11:21 And a 2018 review found that high uric acid levels are associated 11:25 with osteoporosis and related fractures in postmenopausal women. 11:30 A 2019 review published in nutrients found that high uric acid levels 11:35 may inhibit vitamin D production, 11:37 increase inflammatory cytokines and free radicals, 11:40 and may reduce bone density and increase the risk of osteoporosis 11:43 in bone fractures. 11:44 So really important that it actually inhibits vitamin D production as well. 11:49 PCOS polycystic ovarian syndrome it's 11:52 a common hormonal disorder that affects women of reproductive age. 11:55 It's characterized by excess androgen or testosterone levels, 11:59 prolonged periods of infrequent periods 12:03 as the ovaries may fail to release eggs regularly or release more eggs and normal 12:07 symptoms of PCOS include miss periods or prolonged periods. 12:12 It can also include things like cysts 12:13 on the ovaries, weight gain, oily skin, acne, excess body hair, 12:17 dark skin, patches around the armpit, neck or under the breast, and infertility. 12:22 We know high uric acid levels are linked with an elevated risk of PCOS. 12:27 In fact, a 2018 study found that 25.48% 12:32 of women with PCOS so roughly a little over 25%, had high uric acid 12:38 levels, compared to only 8.75% of women without PCOS. 12:44 So big deal right there. 12:46 We know again, uric acid levels linked to PCOS issues as well as endometriosis. 12:53 They also found high uric acid may also lead to pregnancy 12:56 complications, including a risk of higher risk of miscarriage. 13:00 So really important for for women that are looking 13:02 to become pregnant to check their uric acid levels. 13:07 Now, when we're testing 13:08 uric acid levels, it's really important that we're looking at the range. 13:12 The normal clinical range for uric acid that most doctors recommend 13:16 is between 2.6 and 7.6 milligrams per deciliter. 13:21 The functional range is what I look at for functional medicine doctors. 13:25 We prefer it between 3 to 5.5 milligrams per deciliter. 13:31 So if it's up above 5.5, I consider that high uric acid, 13:35 even though it may not be flagged on the lab if it's under three. 13:38 I consider that low higher Acaster course. 13:41 It's not good. 13:42 She also don't want low uric acid low. 13:45 If it's under three, it may be a sign that you have 13:47 poor phase two liver sulfate processes. 13:51 You see the goal of phase two of Liberty talk. 13:54 Suffocation is something called conjugation. 13:57 This is when your body removes metabolites from phase one 14:01 through the bile, urine and stool to reduce oxidative stress. 14:05 The conjugation process involves six major metabolic pathways, 14:09 including methylation, salvation, glucose 14:13 and glutathione conjugation, acetylation, and glycation. 14:16 So very complex phase two system of liver detox. 14:21 Low uric acid maybe a sign of issues with the sole fashion process 14:26 and a potential molybdenum deficiency, which is a trace mineral 14:31 that some people need more of than others and is critical for phase two salvation. 14:37 So we can look at molybdenum levels if you have very low uric acid levels. 14:42 Now let's talk about ways to reduce uric acid levels. 14:46 Obviously we need to do this. 14:47 The good news is you can reduce your uric acid levels 14:50 with the help of some natural support strategies. 14:53 If you want to learn more and really everything to know about uric acid levels. 14:57 A great book. 14:58 It's called Drop Acid 14:59 The Surprising New Science of Uric Acid by my friend Doctor David Perlmutter. 15:03 New York Times bestselling author. 15:05 And let's talk about some of the major strategies he talks 15:08 about in the book, and that I talk about in my popular article and content on uric 15:13 acid number one is you've got to reduce alcohol, sugar and fructose intake. 15:17 This is the most important step drinking too much alcohol 15:21 and consuming food and drinks with too much sugar and fructose 15:25 is the number one factor for increasing high uric acid levels. 15:29 Lowering your intake of sugar, fructose and alcohol may also reduce the risk 15:32 of obesity, diabetes, 15:34 and other health issues that are connected to high uric acid levels. 15:37 I recommend reducing your alcohol intake or removing alcohol 15:40 completely, especially if you're dealing with a major health issue. 15:43 I would just take it out completely, at least for a period of time. 15:46 Until you get metabolically healthy. 15:48 I also recommend reducing your intake of refined sugar from high fructose sources. 15:53 And processed foods in general. 15:55 Just reduce your overall processed food consumption and instead 15:58 try to stick to as much whole foods as possible. 16:01 High fructose corn sirup is particularly important to avoid, 16:05 but it's in so many different things, so you really have to look at labels. 16:08 If you're consuming processed foods, 16:10 if you're consuming whole real foods, you don't need to read labels. 16:14 So you can just consume the food and and eat again, blood sugar stabilizing foods. 16:19 Now one caveat is to consider lowering purines. 16:23 I'm not a huge advocate of this. 16:26 However, eating foods high in purine levels 16:29 may, especially if you've had gout attacks or if your your uric acid levels 16:32 are really super high, like up over six, 16:35 then that's something to consider, at least for a period of time. 16:38 Okay, so if you're struggling with really high uric acid levels up over six, 16:43 I would recommend lowering your intake of foods that are real high, 16:46 the highest foods and purines. 16:47 That's going to be things like shellfish, mackerel, anchovies, organ meats. 16:51 If you're eating a lot of liver, things like that, and then bullion cubes. 16:55 Okay, so those would be like the main ones to avoid. 16:58 Instead, you can switch to more low purine foods like, greens, green vegetables,
Testing Uric Acid Levels 17:03 sprouts, herbs, spices, fermented foods, healthy fats like avocados, 17:07 coconut oil, pasture raised butter and ghee, olives, extra virgin olive oil, 17:12 and low to moderate purine protein sources like grass fed, 17:16 grass fed red meat, eggs, poultry, 17:19 cold water, fish, things like salmon and tuna. 17:23 Some of those are moderate purine. 17:25 They have moderate purine levels, 17:26 but I don't think they're really going to be that big a factor. 17:28 As long as you get the alcohol. 17:30 The the processed fructose and the process sugar out of your diet. 17:34 Another key thing to do is practice intermittent fasting. 17:37 And that is when you cycle between a period of fasting 17:40 and a period of eating within a day. 17:41 The most common form of intermittent fasting includes 16 hours of fasting, 17:46 including, you know, while you're sleeping and then eight hours 17:49 during the day that are reserved for eating right. 17:52 So it might be 10 a.m. 17:53 to 6 p.m. or 12 p.m. to 8 p.m. 17:55 for example, intermittent fasting has been shown to improve 17:58 mitochondrial health, insulin sensitivity, digestion. 18:02 It reduces inflammation, and it lowers uric acid. 18:04 Now, it's important to note that at first, uric acid 18:08 levels will rise while you're fasting, but then post fasting. 18:12 So after you fast, it's going to return to normal levels. 18:15 That's because when you're fasting, 18:17 we undergo autophagy and we break down damaged proteins. 18:21 And that releases purines, which are our part of the protein process. 18:25 And that also creates more uric acid as a byproduct. 18:29 However, we get the great metabolic changes, the improved insulin sensitivity, 18:34 the better fat burning, the better blood sugar stabilization that takes place 18:37 while we're fasting. 18:39 And that's going to lower uric acid levels over a period of time. 18:42 And we know fasting again improves blood sugar and insulin sensitivity. 18:46 And that's important 18:47 because insulin resistance and diabetes may contribute to high uric acid levels. 18:50 In fact, we know they do. 18:52 And if you're new to intermittent 18:53 fasting, begin with a 12 hour fast, including your overnight sleep. 18:57 So if you finish dinner by 7 p.m., wait until 7 a.m.. 19:01 The next day before you consume anything with calories, and then gradually increase 19:05 your fasting window by going longer in the morning before eating your meal. 19:09 Now, most people feel the best when they do a 16 eight approach 19:13 16 hours of fasting, eight hours of eating. 19:16 But you may find that you can fast for a little bit longer, 19:19 like an 18 six or in some cases a little bit less. 19:22 And you'll still get great benefits. 19:24 Now, another thing that's going to help is regular exercise. 19:27 When you're moving 19:28 and you're exercising, it's going to reduce your uric acid levels.
Natural Ways to Lower Uric Acid 19:31 I recommend walking at least 10,000 steps a day, 19:34 and also engaging in resistance training for 15 to 20 minutes, 19:38 3 to 4 times per week to build healthy muscle and bone. 19:42 So when you move a lot throughout the day to low intensity and then engage 19:45 in roughly about 60 minutes of strength training to build muscle 19:49 over a 3 to 4 day, you know, a week period. 19:52 So 15 to 20 minutes a day for 3 to 4 days out of the week. 19:55 That's going to help you get great metabolic health benefits. 19:59 Another thing you need to do is hydrate. Well. 20:01 When you hydrate well you get better kidney function. 20:04 That's critical for removing excess uric acid from your body. 20:07 A 2016 study published in BMJ open 20:11 found that heat stress may decrease 20:14 kidney function and increase uric acid levels, making hydration important 20:19 for reducing uric acid and improving kidney function. 20:22 I recommend starting your day 20:23 with 16 to 32oz of water in a glass, so you're avoiding plastic. 20:29 Drink water throughout the day. 20:30 So you start with this big load of water in the morning. 20:33 You're you're naturally dehydrated when you wake up, hydrate well early 20:37 and then drink about eight ounces of water every hour up until maybe two hours 20:41 before you go to bed. 20:42 That's going to keep you super hydrated and help you flush out excess uric acid. 20:46 Now, if you don't enjoy the taste of water, you can add 20:50 some lemon juice or add some cucumber or other veggie slices, 20:53 or even stevia flavored electrolytes to help you hydrate properly. 20:58 Eating hydrating vegetables at your meals like things like cucumbers, celery, 21:02 romaine lettuce, drinking bone broth, having soup, 21:06 drinking herbal tea, green juices, green smoothies, protein 21:09 shakes all of that can add extra hydration as well. 21:12 Now another important thing is to optimize your vitamin D levels. 21:15 We know a 2020 study published in Frontiers in Nutrition 21:19 found a link between vitamin D levels and high uric acid. 21:23 Researchers found that low vitamin D levels may be associated 21:27 with high uric acid levels, and you can use vitamin 21:30 D supplementation to lower and improve your uric acid. 21:34 So when we're looking at vitamin D, obviously you can 21:36 you can get out in the sun. 21:37 And I recommend that's a number one way to get your vitamin D. 21:39 Get as much sun in your body without burning as possible. 21:43 You can also eat vitamin D rich foods. 21:45 That's going to be things like egg yolks and, wild caught salmon, for example, 21:49 are both great sources of vitamin D, although it's hard to get enough vitamin D 21:54 from food. 21:55 And most people, unfortunately, 21:56 are not getting out in the sun anywhere near where they should be. 21:59 So vitamin D supplements can be really helpful. 22:02 When you're taking vitamin D, look for vitamin D3 and take it with 22:06 vitamin K2 that will help improve calcium absorption 22:11 and overall inflammation control and help reduce uric acid levels. 22:15 I recommend taking a vitamin D3 supplement with at least 22:19 3000 to 5000 international units of vitamin D3, 22:23 and at least 90 micrograms of vitamin K2, and typically, 22:27 the recommendation I give is take about 1000 22:30 international units of vitamin D per 25 pounds of body weight if you do that. 22:35 So if you're 200 pounds, take a roughly about 8000 international units. 22:39 That's going to get you into the healthy range. 22:41 And you want to test your vitamin D levels at least 1 or 2 times a year, 22:45 and get your levels between 50 to 100 nanograms per milliliter. 22:50 That is a sweet spot, and it's been hypothesized 22:54 that a therapeutic level for major health conditions. 22:56 So if you have diabetes, hypertension, things like that, you really want to get 23:01 your levels up around 70 to 100 nanograms per milliliter of vitamin D. 23:05 Again, you can do it with sun and also with supplementation. 23:09 Another important thing is to optimize your zinc levels. 23:12 We know a zinc deficiency increases your risk of high uric acid levels. 23:16 A 2018 study published in nutrients found that low 23:20 zinc intake is actually really common in adults in the United States, 23:24 and low zinc levels may be associated with high uric acid levels. 23:28 A 2020 study published in the International Journal of Fertility 23:32 and Sterility 23:33 found that zinc supplementation help to restore healthy uric acid levels. 23:37 Of course, that was a journal fertility. 23:39 So they also showed that zinc supplementation improved fertility 23:44 and sterility. 23:45 And one of the mechanisms was lowering uric acid levels. 23:49 So I recommend eating plenty of foods that are rich in zinc things like red 23:53 meat, poultry, fish, oysters, eggs, dairy and pumpkin seeds, are all good sources. 23:58 Now, obviously some of those things, like for example, shellfish 24:02 are high in purines. 24:04 So you may want to consider using zinc supplementation to help balance 24:08 your zinc levels, usually taken about 15 to 20, extra milligrams of zinc a day. 24:12 Always take that with a meal and that can help optimize your zinc levels. 24:17 Vitamin C we all know about vitamin C as an important vitamin 24:20 for your immune system, but it also helps to reduce your uric acid levels. 24:25 A 2009 study that was published in the Archives of Internal Medicine 24:30 found that higher vitamin C intake was linked with lower uric acid levels, 24:35 so supplementing with vitamin C will help your overall 24:38 health, your metabolic health, as well as uric acid levels. 24:42 So I recommend eating foods rich in vitamin C, such as citrus 24:46 fruits, berries, bell peppers, tomatoes, broccoli, and arugula. 24:50 You may also benefit from taking a high quality vitamin C supplement. 24:54 Now. Quercetin is another key compound. 24:57 It's an antioxidant and flavanols found in many plant foods, including black 25:01 currants, cherries, blueberries, black plums, 25:04 cranberries, apples, grapes, sage, broccoli, olive oil. 25:07 Pepper. 25:08 Kale, romaine lettuce A lot of these foods red onions, snap peas, cabbage. 25:13 It has many great benefits, including reduced inflammation and lower 25:16 histamine levels. 25:18 And it also works to reduce your uric acid levels. 25:21 A 2016 randomized, double blind, placebo controlled crossover 25:24 clinical trial published in the British Journal of Nutrition. 25:28 So a high level study found that quercetin was significant 25:32 in helping lower uric acid levels, and quercetin also acts as a zinc iron 25:37 ore, for it helps shuttle zinc into cells where it can work 25:40 to support cellular function, and its ability to get zinc into the cell 25:44 may be one of the mechanisms for helping with uric acid metabolism. 25:48 So take about 500mg of quercetin two times daily, 25:52 and that can be a great supplement to help regulate inflammation in your body. 25:55 Now another key compound is resveratrol. 25:57 It's a powerful antioxidant found in the skin of grapes, berries, 26:01 and red wine, and it really complements the benefits of quercetin. 26:05 It's known for reducing inflammation, and it brings just a wide variety 26:09 of different benefits. It really helps jumpstart 26:11 your mitochondria and cellular energy production. 26:14 And a 2016 study found that resveratrol 26:17 was very effective at reducing uric acid levels and gout attacks. 26:21 Green tea is another key thing that you can focus on. 26:24 It's full of antioxidants, has many great, great potential benefits, including, 26:29 it's used to help with fat burning, improve cognition, better 26:32 blood sugar balance, and it lowers uric acid levels as well. 26:37 So taking in green tea with the SGC, 26:42 the the the powerful catechins helps reduce uric acid levels. 26:46 And gout studies have shown that. 26:48 So I recommend drinking green tea or taking green tea extract supplements 26:52 to get those benefits. 26:54 And then finally tart. 26:55 Cherry tart cherries are known as sour cherries or dwarf cherries. 27:00 And they're full of nutrients and they help with reducing your uric acid 27:03 levels. 27:04 A 2020 randomized controlled trial published in BMJ open 27:08 found that tart cherry juice help reduce uric acid levels and gout attacks, 27:13 so you may benefit from drinking tart cherry juice by being tart. 27:18 It's higher in polyphenols 27:20 and lower in sugar, so you can try drinking tart cherry juice now. 27:24 Ultimately, what are our final thoughts here? 27:26 Well, we know uric acid is very problematic. 27:30 And normally you're going to get rid of uric acid 27:32 through your kidneys and get it out through your urine. 27:35 However, if your body can't remove 27:37 all the excess uric acid, it can lead to a buildup causing hyper. 27:41 You're a senior, which may lead to kidney stones, gout and other health issues. 27:45 Fortunately, as I talked about here, you can reduce your uric acid levels 27:49 naturally, so 27:49 make sure you're following the strategies I talked about in this video today. 27:53 And also be sure to check out the detailed article 27:56 with all the research citations on uric acid. 28:00 On drjockers.com. 28:03 And of course share this 28:04 with anybody that you know and that you care about uric acid. 28:06 Very important topic 28:08 and subscribe to our channel so you never miss 28:10 one of these important video trainings. 28:12 We'll see you in a future video. Be blessed.
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