As the name suggests, our urine is made up of uric acid. Most of this waste product (uric acid) is expelled through urination or bowel movements. Uric acid is nothing but a waste byproduct that is produced when the body breaks down purines, a type of protein found in foods such as meat, mushrooms, and certain protein supplements. When our kidneys fail to effectively eliminate uric acid, it accumulates in the blood, leading to the formation of solid crystals in the joints—a painful condition known as gout. Once you develop gout, it can lead to sudden, severe attacks of pain, swelling, redness, and tenderness in joints, most commonly the big toe. Although gout cannot be cured, its symptoms can be managed. One way to provide relief could be to do yoga for uric acid!

Yoga for uric acid

Yoga offers several benefits for managing uric acid levels. It improves blood circulation, enhances kidney function, and helps in the elimination of uric acid through urine. Additionally, yoga promotes overall physical and mental well-being, helping to maintain a healthy weight and reduce stress, both of which are important in managing uric acid levels, says yoga expert Dr Hansaji Yogendra. So, let us reveal the best yoga poses to reduce high uric acid levels naturally:

Yoga for uric acid

These 6 yoga poses can bring high uric acid levels down, reducing the risk of developing gout:

1. Bhujangasana (Cobra pose)

Cobra pose stretches the spine, chest, and shoulders, stimulating abdominal organs and improving digestion. It also helps in relieving stress and fatigue, which can contribute to gout symptoms.

How to perform it:

• Lie on your stomach, extend your legs, and place your palms under your shoulders.
• Inhale and lift your chest off the mat, keeping your elbows slightly bent and your shoulders away from your ears.
• Hold the pose for a few breaths, then exhale as you gently release back to the mat.

Cobra pose can boost energy levels! Image courtesy: Shutterstock

2. Ardha matsyendrasana (Spinal half twist)

This pose stimulates the digestive organs, kidneys, and liver, helping in detoxification and reducing uric acid levels.

How to perform it:

• Sit down with your legs straight and relax the entire body.

  Now, bend your left leg and place your left foot near the right buttock.

• Cross your right foot over your left thigh and place it on the floor beside your left thigh.
• Twist your torso towards the right, placing your left elbow on the outside of your right knee.
• Hold the pose while inhaling to lengthen your spine and exhaling to deepen the twist. Repeat on the other side.

3. Setu bandhasana (Bridge pose)

Bridge pose strengthens the back, legs, and core muscles while stimulating the thyroid and improving digestion. It also helps reduce stress and anxiety.

How to perform it:

• Lie on your back with your knees bent and feet hip-width apart, heels close to your hips.
• Inhale and lift your hips towards the ceiling, pressing your feet and arms into the mat.
• Clasp your hands beneath your back and roll your shoulders underneath, opening your chest. Hold the pose for a few breaths before releasing.

4. Adho mukha svanasana (Downward-facing dog pose)

Downward-facing dog stretches the entire body, particularly the legs, arms, and back. It helps improve blood circulation, especially in joints, and helps relieve tension.

How to perform it:

• Start on your hands and knees, with your hands slightly in front of your shoulders.
• Lift your hips up and back, straightening your legs, to form an inverted V shape.
• Press your hands firmly into the mat and keep your head between your arms, looking towards your feet or knees.

There are many benefits of performing Adho Mukha Svanasana. image Courtesy: Shutterstock

5. Viparita karani (Legs up the wall pose)

This pose promotes relaxation and improves blood circulation in the legs and hips. It helps reduce inflammation and relieve tension.

How to perform it:

• Lie down on the floor, bend your knees, and bring them towards your stomach, thighs touching your chest.

• Lift your hips off the floor as you exhale, holding your waist with both hands.

  Extend your legs up the wall, letting your elbows support your weight on the floor.

• Use the wall for stability or place pillows under your waist for support.
• Stay for about 10 minutes, eyes closed, focusing on deep breathing.

6. Balasana (Child's pose)

Child's pose gently stretches the lower back, hips, thighs, and ankles while promoting relaxation and stress relief.

How to perform it:

• Kneel on the mat with your big toes touching and knees hip-width apart.
• Sit back on your heels and then fold forward, extending your arms in front of you or alongside your body.
• Rest your forehead on the mat and take deep breaths into your back. Hold the pose for as long as you are comfortable.

Tips to reduce uric acid

Reducing uric acid levels is crucial for preventing gout and other related health issues. Here are 7 tips to help manage and lower uric acid levels effectively:

1. Include fruits and vegetables

Incorporate cherries, apples, bananas, and citrus fruits into your diet. These fruits are known for their ability to lower uric acid levels. Vegetables are also essential, though you should avoid certain ones like spinach and brinjal.

Banana can reduce high uric acid levels. Image courtesy: Adobe Stock

2. Avoid certain foods

To manage uric acid levels, steer clear of foods such as spinach, brinjal, custard apples, and chikoos. It's also advisable to avoid seafood, red meat, and foods with high fructose content, including candy, ice creams, and fast foods, as these can increase uric acid levels.

3. Consume nuts and seeds

Nuts and seeds are beneficial for managing uric acid. Cashews, walnuts, almonds, flaxseeds, and Brazil nuts can be helpful additions to your diet. They provide essential nutrients without increasing uric acid levels.

4. Opt for certain beverages

Drinking green tea and coffee has been shown to reduce the risk of gout. A study published by Frontiers in Endocrinology reveals that green tea contains polyphenols, which help reduce high uric acid production. When it comes to coffee, it is also beneficial to manage uric acid but be mindful of the sugar you are adding.

5. Stay hydrated

Drinking enough water is crucial for lowering uric acid levels. Proper hydration helps the kidneys flush out excess uric acid more effectively, reducing the risk of crystal formation and gout attacks.

6. Avoid alcohol

Alcohol, particularly beer, is known to raise uric acid levels. However, avoiding alcohol can help manage uric acid levels and prevent gout attacks. It’s best to limit or eliminate alcohol consumption altogether.

Alcohol can increase uric acid levels. Image courtesy: Adobe stock

7. Limit high-fat foods

Foods high in fat, such as ghee and butter, should be limited. These foods can interfere with the body’s ability to process and eliminate uric acid, thus contributing to higher levels.

By following these tips and yoga poses, you can effectively manage and reduce your uric acid levels, reducing the risk of gout!

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