The Dangers of High Uric Acid

I just finished reading Drop Acid, Dr. David Perlmutter’s latest book, which presents the surprising new science of uric acid. In a nutshell, he presents the latest studies showing how high levels of uric acid are correlated with increased risk for cardiovascular problems and hypertension, cognitive decline, abnormal blood fats, and death from any cause. Elevated uric acid levels may lie at the root of so many chronic health conditions.

• High uric acid interferes with nitric oxide production which can result in damage to the endothelium, reduced blood flow to the organs, and insulin resistance.

• Uric acid triggers fat production—not only thickening your waist but also filling your liver with dangerous fat even if you are not overweight or obese.

• Uric acid also suppresses autophagy (our body’s cleaning house process that removes dead, dying or damaged cells) and diminishes the anti-inflammatory capacity of cells.

So where does uric acid come from? It only comes from the metabolism of three sources: fructose, alcohol, and purines (organic molecules found in DNA that are also found in foods, beverages, and the body’s own tissues).

Fructose is in fruit and honey, but the fructose in processed foods causes way more damage. Western diets took a devastating turn between 1970-90 when the consumption of high fructose corn syrup ballooned more than 1000 percent. Fructose silences the hormone leptin, which tells us when to stop eating. Even moderate consumption of fructose will have detrimental effects on liver health, fat metabolism, insulin resistance, and eating behavior.

• The prevalence of nonalcoholic fatty liver disease (NAFLD) has doubled in last 20 years, ranging from 24 to 42 percent in western countries and 5-30 percent in Asian countries. Uric acid directly increases the production of fat in the liver cells which ultimately leads to NAFLD. You don’t have to be overweight to get NAFLD.

Fructose metabolism in the liver depletes energy reserves rather than creating energy. Fructose’s drain on energy in cells provokes a “mayday” signal that screams “we are running out energy” immediately compelling the body to switch to energy preservation mode. Metabolism then slows down to reduce resting energy expenditure (so you burn less fat) and any incoming calories will go to storage (fat).

• Fructose metabolism in the liver leads directly to fat production, in the form of triglycerides. Moreover, the generation of uric acid from fructose metabolism causes oxidative stress to the pancreas that produces insulin.

Purines belong to a family of nitrogen-containing molecules known as nitrogenous bases. When genetic material is broken down, purines are released. Purines are the building blocks of life and help build the genetic material in every living organism.

• About 2/3 of the purines in the body are endogenous –produced naturally in the body and found inside your cells. Your body’s cells are in a perpetual state of death and renewal and the endogenous purines from damaged, dying or dead cells must be processed. A major byproduct is uric acid.

• Purines also found in many foods, such as liver, certain seafoods and meats, and alcohol. Exogenous purines enter the body through our diet.

• The final end product of the metabolism of endogenous or exogenous purines in uric acid. Purines themselves are not necessarily harmful but an excess of purines produced too much uric acid that builds up in the blood.

Alcohol can be enjoyed in moderation if you are careful about which alcohol you chose, because some raise uric acid levels more than others. Beer spikes uric acid more than liquor , while moderate wine consumption does not increase uric acid levels. Beer is high in purines so your liver gets a double whammy having to deal with the alcohol and purine metabolism. Some studies even show that a little wine can decrease uric acid in women (finally some good news!).

Most excess uric acid dissolves in the blood, passes through the kidneys, and leaves the body as urine. However, when there is a consistent surplus of uric acid, lasting injury and inflammation in the kidneys can occur. Research now shows that that risk of death from elevated uric acid is higher than for existing coronary heart disease.

• Elevated uric acid and elevated systemic inflammation go hand in hand; uric acid amplifies and stokes inflammation. C reactive protein (CRP) is a common marker of inflammation in the body; ideally you want your CRP level at 3 mg/L or below. High CRP is a huge risk factor in brain damage, cognitive decline, depression and dementia. Increases in uric acid directly predicted increases in CRP over a 3-year period.

How do you determine your uric acid level? A simple blood test can determine. You want to keep your uric acid level at or below 5.5mg/dL.

How Can you Drop your Uric Acid Levels?

Food. Limit servings of purine heavy meat and fish, especially sardines and anchovies; eat nuts and seeds, especially walnuts; consume no refined carbs, added sugars or artificial sweeteners; eat more veggies, including leafy greens, spinach, broccoli & cauliflower, red onions, eggplants, tomatoes, green peppers, celery; eat more plant protein; focus on acid-dropping fruits, such as berries, lemons/limes, pomegranates; cherries; and these herbs & spices, cardamom, clove extract, thyme, peppermint, rosemary, oregano; and drink coffee and green tea.

Food Pairing & Timing. Dr Casey Means, CEO of Levels, says you should never eat “naked” carbohydrates, i.e., carbs without accompanying fat, protein, and fiber. Macro timing can also help. Carbs eaten first in a meal, before protein and fat, glucose response is often higher than when carbs eaten later in meal. Veggies and chicken consumed 15 minutes before carbs, glucose levels after meals were decreased by 27% after 30 minutes and almost 37% after 60 minutes. Insulin also is significantly lower when you eat protein and veggies before carbs. Combining fat and carbs help offset the glucose spike from carb. Simply toss a few raw nuts into a carb heavy meal.

Supplements. (Quercetin 500 mg, Luteolin 100 mg, DHA 1,000 mg, Vit C 500 mg/day; Chlorella 1,200 mg C Vulgaris)

Sleep and Movement are also key components of a healthy lifestyle and a way to keep uric acid in check.

**Content provided for educational and informational purposes only. It is derived from information from Dr. David Perlmutter’s book, Drop Acid. It is not to be considered medical advice.**