Uric Acid’s Extensive Health Impact (And How To Lower It)

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Uric Acid’s Extensive Health Impact (And How To Lower It)

This is Dr. David Perlmutter. He’s a medical doctor, and a Fellow of the American College of Nutrition. He’s a member of the Editorial Board for the Journal of Alzheimer’s Disease, and has been widely published in many other peer-reviewed journals.

What does he want us to know?

He wants us to know about the health risks of uric acid (not something popularly talked about so much!), and how to reduce it.

First: what is it? Uric acid is a substance we make in our own body. However, unlike most substances we make in our body, we have negligible use for it—it’s largely a waste product, usually excreted in urine.

However, if we get too much, it can build up (and crystallize), becoming such things as kidney stones, or causing painful inflammation if it shows up in the joints, as in gout.

More seriously (unpleasant as kidney stones and gout may be), this inflammation can have a knock-on effect triggering (or worsening) other inflammatory conditions, ranging from non-alcoholic fatty liver disease, to arthritis, to dementia, and even heart problems. See for example:

How can we reduce our uric acid levels?

Uric acid is produced when we metabolize purine nucleotides, which are found in many kinds of food. We can therefore reduce our uric acid levels by reducing our purine intake, as well as things that mess up our liver’s ability to detoxify things. Offsetting the values for confounding variables (such as fiber content, or phytochemicals that mitigate the harm), the worst offenders include…

Liver-debilitating things:

  • Alcohol (especially beer)
  • High-fructose corn syrup (and other fructose-containing things that aren’t actual fruit)
  • Other refined sugars
  • Wheat / white flour products (this is why beer is worse than wine, for example; it’s a double-vector hit)

Purine-rich things:

  • Red meats and game
  • Organ meats
  • Oily fish, and seafood (great for some things; not great for this)

Some beans and legumes are also high in purines, but much like real fruit has a neutral or positive effect on blood sugar health despite its fructose content, the beans and legumes that are high in purines, also contain phytochemicals that help lower uric acid levels, so have a beneficial effect.

Eggs (consumed in moderation) and tart cherries have a uric-acid lowering effect.

Water is important for all aspects of health, and doubly important for this.

Hydrate well!

Lifestyle matters beyond diet

The main key here is metabolic health, so Dr. Perlmutter advises the uncontroversial lifestyle choices of moderate exercise and good sleep, as well as (more critically) intermittent fasting. We wrote previously on other things that can benefit liver health:

How To Unfatty A Fatty Liver

…in this case, that means the liver gets a break to recuperate (something it’s very good at, but does need to get a chance to do), which means that while you’re not giving it something new to do, it can quickly catch up on any backlog, and then tackle any new things fresh, next time you start eating.

Want to know more about this from Dr. Perlmutter?

You might like his article:

An Integrated Plan for Lowering Uric Acid ← more than we had room for here; he also talks about extra things to include in your diet/supplementation regime for beneficial effects!

And/or his book:

Drop Acid: The Surprising New Science of Uric Acid―The Key to Losing Weight, Controlling Blood Sugar, and Achieving Extraordinary Health

…on which much of today’s main feature was based.

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

  • Protein vs Sarcopenia
    Protein is essential for muscle and overall health. Dr. Gabrielle Lyon recommends 1.6g/kg/day for adults over 40 to combat sarcopenia. Resistance training is also important for muscle maintenance.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Debate over tongue tie procedures in babies continues. Here’s why it can be beneficial for some infants

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There is increasing media interest about surgical procedures on new babies for tongue tie. Some hail it as a miracle cure, others view it as barbaric treatment, though adverse outcomes are rare.

    Tongue tie occurs when the tissue under the tongue is attached to the lower gum or floor of the mouth in a way that can restrict the movement or range of the tongue. This can impact early breastfeeding in babies. It affects an estimated 8% of children under one year of age.

    While there has been an increase in tongue tie releases (also called division or frenotomy), it’s important to keep this in perspective relative to the increase in breastfeeding rates.

    The World Health Organization recommends exclusive breastfeeding for the first six months of life, with breastfeeding recommended into the second year of life and beyond for the health of mother and baby as well as optimal growth. Global rates of breastfeeding infants for the first six months have increased from 38% to 48% over the past decade. So, it is not surprising there is also an increase in the number of babies being referred globally with breastfeeding challenges and potential tongue tie.

    An Australian study published in 2023 showed that despite a 25% increase in referrals for tongue tie division between 2014 and 2018, there was no increase in the number of tongue tie divisions performed. Tongue tie surgery rates increased in Australia in the decade from 2006 to 2016 (from 1.22 per 1,000 population to 6.35) for 0 to 4 year olds. There is no data on surgery rates in Australia over the last eight years.

    Tongue tie division isn’t always appropriate but it can make a big difference to the babies who need it. More referrals doesn’t necessarily mean more procedures are performed.

    chomplearn/Shutterstock

    How tongue tie can affect babies

    When tongue tie (ankyloglossia) restricts the movement of the tongue, it can make it more difficult for a baby to latch onto the mother’s breast and painlessly breastfeed.

    Earlier this month, the International Consortium of oral Ankylofrenula Professionals released a tongue tie position statement and practice guideline. Written by a range of health professionals, the guidelines define tongue tie as a functional diagnosis that can impact breastfeeding, eating, drinking and speech. The guidelines provide health professionals and families with information on the assessment and management of tongue tie.

    Tongue tie release has been shown to improve latch during breastfeeding, reduce nipple pain and improve breast and bottle feeding. Early assessment and treatment are important to help mothers breastfeed for longer and address any potential functional problems.

    baby with open mouth shows tongue tie under tongue
    The frenulum is a band of tissue under the tongue that is attached to the gumline base of the mouth. Akkalak Aiempradit/Shutterstock

    Where to get advice

    If feeding isn’t going well, it may cause pain for the mother or there may be signs the baby isn’t attaching properly to the breast or not getting enough milk. Parents can seek skilled help and assessment from a certified lactation consultant or International Board-Certified Lactation Consultant who can be found via online registry.

    Alternatively, a health professional with training and skills in tongue tie assessment and division can assist families. This may include a doctor, midwife, speech pathologist or dentist with extended skills, training and experience in treating babies with tongue tie.

    When access to advice or treatment is delayed, it can lead to unnecessary supplementation with bottle feeds, early weaning from breastfeeding and increased parental anxiety.

    Getting a tongue tie assessment

    During assessment, a qualified health professional will collect a thorough case history, including pregnancy and birth details, do a structural and functional assessment, and conduct a comprehensive breastfeeding or feeding assessment.

    They will view and thoroughly examine the mouth, including the tongue’s movement and lift. The appearance of where the tissue attaches to the underside of the tongue, the ability of the tongue to move and how the baby can suck also needs to be properly assessed.

    Treatment decisions should focus on the concerns of the mother and baby and the impact of current feeding issues. Tongue tie division as a baby is not recommended for the sole purpose of avoiding speech problems in later life if there are no feeding concerns for the baby.

    baby breastfeeding and holding mother's finger
    A properly qualified lactation consultant can help with positioning and attachment. HarryKiiM Stock/Shutterstock

    Treatment options

    The Australian Dental Association’s 2020 guidelines provide a management pathway for babies diagnosed with tongue tie.

    Once feeding issues are identified and if a tongue tie is diagnosed, non-surgical management to optimise positioning, latch and education for parents should be the first-line approach.

    If feeding issues persist during follow-up assessment after non-surgical management, a tongue tie division may be considered. Tongue tie release may be one option to address functional challenges associated with breastfeeding problems in babies.

    There are risks associated with any procedure, including tongue tie release, such as bleeding. These risks should be discussed with the treating practitioner before conducting any laser, scissor or scalpel tongue tie procedure.

    Post-release support by a certified lactation consultant or feeding specialist is necessary after a tongue tie division. A post-release treatment plan should be developed by a team of health professionals including advice and support for breastfeeding to address both the mother and baby’s individual needs.

    We would like to acknowledge the contribution of Raymond J. Tseng, DDS, PhD, (Paediatric Dentist) to the writing of this article.

    Sharon Smart, Lecturer and Researcher (Speech Pathology) – School of Allied Health, Curtin University; David Todd, Associate Professor, Neonatology, ANU Medical School, Australian National University, and Monica J. Hogan, PhD student, ANU School of Medicine and Psychology, Australian National University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Share This Post

  • Cancer patients from migrant backgrounds have a 1 in 3 chance of something going wrong in their care

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    More than 7 million people in Australia were born overseas. Some 5.8 million people report speaking a language other than English at home.

    But how well are we looking after culturally and linguistically diverse (CALD) Australians?

    In countries around the world, evidence suggests people from CALD backgrounds are at increased risk of harm as a result of the health care they receive when compared to the general population. Common problems include a higher risk of contracting a hospital-acquired infection or medication errors.

    People receiving cancer care are at particularly high risk of harm associated with their health care.

    In a recent study, we found CALD cancer patients in Australia had roughly a one-in-three risk of something going wrong during their cancer care. This is unacceptably high.

    SeventyFour/Shutterstock

    We reviewed medical records

    We worked with four cancer services (two in New South Wales and two in Victoria) that provide care to high proportions of people from CALD backgrounds. These four cancer services offer a combination of care to patients in hospitals, clinics and in their homes.

    We analysed de-identified medical records of people from CALD backgrounds who received care at any of the four cancer services during 2018. To identify CALD patients, we used information from their medical records including “country of birth”, “preferred language”, “language spoken at home” and “interpreter required”.

    We reviewed a total of 628 medical records of CALD cancer patients. We found roughly one in three medical records (212 out of 628) had at least one patient safety event recorded. We defined a patient safety event as any event that could have or did result in harm to the patient as a result of the health care they receive. We also found 44 patient records had three or more safety events recorded over a 12-month period.

    Medication-related safety events were common, such as the wrong medication type or dose being given to a patient. Sometimes the patients themselves took the wrong type or dose of a medication or stopped medication all together. We also observed a variety of other patient safety events such as falls, pressure ulcers and infections after surgery.

    The number of incidents could even be higher than what we observed. We know from other research that not all patient safety events are documented.

    A man in a hospital bed is seen by a male doctor.
    Our research looked at patient safety incidents among CALD patients at four Australian cancer services in 2018. Monkey Business Images/Shutterstock

    We didn’t have a control group, which is the main limitation of our study. In other words, we didn’t examine medical records of patients from non-CALD backgrounds to compare how common patient safety events were between groups.

    But looking at other data suggests the rate of incidents is much higher in CALD patients.

    Studies over many years indicate around one in ten patients admitted to hospital experience a safety event.

    One study from Norway found cancer patients have a 39% greater risk of experiencing adverse events in hospital when compared to other patients (24.2% compared to 17.4%).

    Why is the risk of incidents so high for CALD patients?

    We identified miscommunication as a key factor that put cancer patients from CALD backgrounds at risk.

    For example, we observed from one patient’s notes that the patient didn’t take their medication because they were confused by the instructions given by different clinicians. This confusion might have stemmed from language barriers or health literacy issues.

    In some medical records, we also saw interpreter requirements were unmet. For example, at the time of admission, assessment for language needs noted an interpreter was not required. However, later notes mentioned the patient had poor English or needed an interpreter.

    Also, with the limited availability of interpreters, they’re often reserved for specialist appointments, and not used for “routine” tasks, such as during chemotherapy treatment. This may result in side effects from cancer medications not being properly identified and responded to, potentially leading to patient harm.

    A young nurse talks with a senior woman.
    Risks may increase if a patient needs an interpreter but doesn’t have one. THICHA SATAPITANON/Shutterstock

    What can we do to improve things?

    To make care safer, patients, their families and the clinicians who care for them should come together so that any solutions developed are practical, relevant, and informed by their combined experiences.

    As an example, we developed a tool with consumers from CALD backgrounds and their clinicians that seeks to ensure that when patient medications are changed, there is common understanding between the clinician and the patient of their medication and care instructions. This includes recognising the side effects of the medications and who to contact if they have concerns.

    This tool uses images and simple language to support common understanding of medication and care instructions. It takes into account specific cultural expectations and is available in different languages. It’s currently being evaluated in two cancer clinics.

    To make cancer care safer for patients from CALD backgrounds, health systems and services will need to support and invest in strategies that are specifically targeted towards people from these backgrounds. This will ensure more equitable health solutions that improve the health of all Australians.

    Ashfaq Chauhan, Research Fellow, Australian Institute of Health Innovation, Macquarie University; Melvin Chin, Senior Lecturer, School of Clinical Medicine, UNSW Sydney; Meron Pitcher, Honorary, Medicine, Dentistry and Health Sciences, The University of Melbourne, and Reema Harrison, Professor, Australian Institute of Health Innovation, Macquarie University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Share This Post

  • If You’re Getting Acne Now & Didn’t Before, This Is Why

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Andrea Suarez, dermatologist, explains:

    Ringing the changes

    It’s not just you! Acne in women—especially up the 40s—is very common and that prevalence seems to be increasing, but greater awareness, social media visibility, and more people seeking diagnosis also make it seem even more common than it is.

    In women in particular, it’s often more inflammatory, persistent, and concentrated around the jaw, chin, and mouth.

    If you guessed the reason is mostly hormonal, you’re right: hormones—particularly androgens and insulin-like growth factor (IGF)—stimulate oil production and inflammation, and even normal hormone levels can trigger acne if your skin is more sensitive to them.

    And yes, this happens because of all kinds of hormonal changes, as menstrual cycles, pregnancy, breastfeeding, starting or stopping hormonal contraception, let alone hormone replacement therapy (HRT), perimenopause, and menopause can all provoke new or worsening acne later in life.

    It’s not all about sex hormones though; high-glycemic foods and drinks, refined sugars, and frequent snacking raise insulin and IGF, which can also worsen inflammation and sebum production, while overall eating patterns matter more than any single food.

    And more hormones: because chronic stress and poor sleep raise cortisol, and thus also slow down healing, increase inflammation, and create a cycle where stress worsens acne and acne itself becomes a source of stress.

    There are more things too—otherwise unrelated metabolic issues, pollution, paradoxically overdoing skincare, genetics even, but the above more-discussed things are the main drivers, and thus the main things to try to manage.

    Which will come as a surprise to many who focus on skincare as the be-all and end-all of skin health!

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    The Diets & Supplements That Can Mess Up Your Skin

    Take care!

    Share This Post

  • Mung Beans vs Peas – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing mung beans to peas, we picked the mung beans.

    Why?

    The peas are good, but the mung beans are better:

    In terms of macros, the mung beans have more protein, carbs, and fiber, making them the clear winner in this category.

    In the category of vitamins, mung beans have more of vitamins B5, B9, E, and choline, while peas have more of vitamins A, B1, B2, B6, C, and K, making a marginal win for peas here.

    When it comes to minerals, mung beans have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while peas are not higher in any mineral. An overwhelming win for mung beans in this round.

    Adding up the sections makes for a clear overall win for mung beans, but by all means enjoy either or both; peas are good too!

    Want to learn more?

    You might like:

    Plant vs Animal Protein: Head to Head

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Truth About Statins – by Barbara H. Roberts, M.D.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    All too often, doctors looking to dispense a “quick fix” will prescribe from their playbook of a dozen or so “this will get you out of my office” drugs. Most commonly, things that treat symptoms rather than the cause. Sometimes, this can be fine! For example, in some cases, painkillers and antidepressants can make a big improvement to people’s lives. What about statins, though?

    Prescribed to lower cholesterol, they broadly do exactly that. However…

    Dr. Roberts wants us to know that we could be missing the big picture of heart health, and making a potentially fatal mistake.

    This is not to say that the book argues that statins are necessarily terrible, or that they don’t have their place. Just, we need to understand what they will and won’t do, and make an informed choice.

    To which end, she does advise regards when statins can help the most, and when they may not help at all. She also covers the questions to ask if your doctor wants to prescribe them. And—all so frequently overlooked—the important differences between men’s and women’s heart health, and the implications these have for the efficacy (or not) of statins.

    With regard to the “alternatives to cholesterol-lowering drugs” promised in the subtitle… we won’t keep any secrets here:

    Dr. Roberts (uncontroversially) recommends the Mediterranean diet. She also provides two weeks’ worth of recipes for such, in the final part of the book.

    All in all, an important book to read if you or a loved one are taking, or thinking of taking, statins.

    Pick up your copy of The Truth About Statins on Amazon today!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Diet That Reduces Stroke Risk By Up To 25% In Women

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Mediterranean Diet is considered by many to be the current “gold standard” of healthy eating, and with good reason. With 10,000+ studies underpinning it and counting, it has a pretty hefty weight of evidence.

    (For contrast, the Ketogenic Diet for example has under 5,000 studies at time of writing,and many of those include mentioning the problems with it. That’s not to say the Keto is without its merits! It certainly can help achieve some short term goals, but that’s getting a little off-topic here so we’ll not derail)

    Wondering what the Mediterranean Diet consists of? We outlined it in a previous main feature, so here it is for your convenience:

    The Mediterranean Diet: What Is It Good For? ← also covers which foods actually go into it, and which don’t 😎

    To get us started today, we’ll quickly drop some links to a few of those Mediterranean Diet studies from the top:

    The short version is: it glows, in a good way.

    There’s nothing mid about about the Med when it comes to the mind

    For that matter, there is also a brain-focused set of tweaks to the Mediterranean diet!

    The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet also adds extra portions of specific brain-foods, that already exist in the above diets, but get a more substantial weighting in this one:

    MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology

    See also: The cognitive effects of the MIND diet

    And now, most recently, researchers (Dr. Ayesha Sherzai et al.) did a prospective cohort analysis in which she and her team followed 105,614 women for an average of 20.5 years (in the longitudinal study sense, not in the stalker sense) and found that higher adherence to a Mediterranean diet was associated with a lower risk of total, ischemic, and hemorrhagic stroke.

    How much lower, you ask?

    Well, the title of today’s article is a bit of a giveaway, but let’s break it down. During follow-up there were 4,083 strokes in total, including 3,358 ischemic strokes and 725 hemorrhagic strokes, and…

    • Overall stroke risk: high adherence was associated with a 18% lower risk of any stroke, even after adjusting for smoking, physical activity, high blood pressure, and other factors.
    • Ischemic stroke: high adherence was associated with a 16% lower risk of ischemic stroke, the most common type caused by blocked blood flow to the brain.
    • Hemorrhagic stroke: high adherence was associated with a 25% lower risk of hemorrhagic stroke, a less frequent but more severe type caused by bleeding in the brain.

    So, all in all, very good news!

    You can read the paper in full, here: Mediterranean Diet and the Risk of Stroke Subtypes in Women

    So, with that in mind…

    Want to learn more?

    Everyone even vaguely health-conscious knows that prevention is better than cure, but many still don’t think about a lot of things until they’re too late.

    To be ahead of that curve, check out:

    Don’t Get Caught Out By These “Nontraditional” Stroke Risk Factors

    And, for that matter,

    6 Signs Of Stroke (One Month In Advance)

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: