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High uric acid i.e. hyperuricemia is no longer just a problem of joints, but it can also affect the kidneys and metabolism. As the amount of uric acid in the body increases, problems like dangerous gout attacks, stiffness in joints and stress on the kidneys increase. According to experts, sitting for long periods of time, high protein diet and lack of water promote this condition. However, some normal routine like 10 minutes walk can also help in controlling uric acid. In such a situation, let us tell you today how a 10-minute walk will reduce high uric acid and joint pain and what routine exercises experts suggest for this.

Why is walking important for uric acid?

According to experts, walking is not only a means of burning calories, but it also refreshes the metabolic system. Regular walking improves blood circulation, so that the kidneys are able to remove extra uric acid more effectively. Apart from this, it reduces insulin resistance, which is considered to be the main reason behind increase in uric acid. A daily break of 10 minutes helps in quickly removing metabolic waste from the body and reduces swelling around the joints.

10 minute easy routine exercises

1-2 minutes, warm up walk- Regarding warm-up walk, experts say that you should start walking slowly and take deep breaths. This exercise awakens the muscles and prepares the joints for movement.
3-5 minutes, brisk walking- According to experts, after starting the warm-up walk, walk at a fast pace and keep the back straight. Also keep moving your hands while walking. It increases kidney circulation.
6-7 minutes, step and stretch- During these minutes, experts suggest that while stepping forward, raise your hands and do a slight twist. This walk relaxes the waist and helps in fluid balance.
8-9 minutes, heel raise and mini squat- In these minutes you should do heel raises and mini squats. This activates the calf muscles and helps in removing toxins.
10 minutes, slow walk and deep breathing-In 10 minutes, experts say that you should walk slowly and take deep breaths. This 10th minute calms the body and reduces inflammation.

How does 10 minutes exercise help?

NIH research in 2021 found that low-intensity aerobic exercise improves uric acid metabolism and kidney function. Research in the Journal of Antioxidants in 2024 also showed that short breaks in physical activity reduce oxidative stress, which causes increased uric acid.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Sings of uric acid: Often people ignore mild pain or swelling in joints as normal, but this can be the initial sign of high uric acid in your body. It is necessary to identify it in time, otherwise it can cause serious problems like arthritis. Dr. Hansaji explains that, “When the level of uric acid increases, it starts freezing as a crystal in the joints, causing swelling, redness and severe pain.”

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Where does the pain occur when uric acid increases?

• Severe pain in toe – this is the most common symptom. The pain starts suddenly and feels more at night.
• Swelling in the knees and ankles – warmth with swelling and pressure may increase pain.
• Strikes in the fingers of the hand – especially in the morning, turn hands or work.
• Heel pain – there is difficulty in walking or standing.

Due to increase in uric acid

• Consumption of red meat and seafood
• Sugar and sweet beverages habit
• Excessive consumption of alcohol, especially beer
• Obesity and low physical activity
• Uric acid

When should the doctor go?

If you feel pain, swelling and redness in these parts again and again, get the blood test done immediately. When not treated for a long time, it can reach chronic gout, kidney stone and kidney damage.

Measures to prevent high uric acid

• Drink at least 8-10 glasses of water daily
• Avoid meat, alcohol and sugar -rich drinks
• Include fresh fruits and green vegetables in the diet
• Exercise regular and keep weight controlled
• Eat low-fat dairy products

Never ignore the persistent pain in any part of the body, especially if it is connected to the joints. Timely detection of high uric acid and treating it can keep your joints healthy for a long time.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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Due to today’s run -of -the -mill life and our deteriorated food habits, many diseases are flourishing in the body. One of these is the problem of uric acid, which is directly related to our wrong eating. When uric acid in the body increases, it can cause many serious problems. By the way, uric acid is a waste product made in our body. Whatever we eat, especially it is made up of the orbzabation of things with purin. Generally, our kidney filters it and removes it through urine.

Sometimes either our body starts making excess uric acid, or the kidney is not able to get it out properly. In such a situation, these uric acid starts accumulating in our blood, which is called hyperuricmia in medical language. When these extra uric acid grows in the blood, they become small, pointed crystals. Think, small pieces of glass! These crystals then start accumulating in our joints and other parts of the body and it starts from here a lot of painful and serious problems.

These problems occur due to increasing uric acid

• Unbearable pain of gout or joints: This is the most common and most painful result of increasing uric acid. When these uric acid crystals enter our joints, suddenly there is so much pain that you do not even move. Often this pain occurs in toes, ankles, knees and fingers. The joint in which it happens, it becomes swollen, turns red and looks very hot when touched.
• Kidney Stone: Increased uric acid is not limited to joints, it can also make crystals in our kidneys. These crystals grow slowly and become stones. If this stones become big, then it can block the path of urination. This can cause problems like lower back or stomach pain, blood in urine, frequent urination, vomiting and nausea.
• Kidney Damage: Our kidney job is to filter dirt with blood, including uric acid. When uric acid is constantly increased, our kidneys have a lot of burden. These crystals gradually begin to harm the inner parts of the kidney, which further increases the risk of chronic kidney disease and kidney failure.
• High blood pressure: Perhaps you are surprised to know, but research shows that increased uric acid may be associated with high blood pressure. Uric acid can shrink our blood vessels and make them hard. Due to this, the flow of blood is not done properly and your blood pressure increases.
• Metabolic syndrome: Metabolic syndrome is a bundle of many health problems, including obesity, high blood pressure, high blood sugar, high triglycerides around the stomach. Many research suggests that uric acid can play an important role in increasing insulin resistance, which is a major cause of metabolic syndrome.
• Risk of heart disease: When uric acid levels are high, it can cause swelling and stress in our blood vessels. This damages the inner layer of vessels and makes them hard and less flexible. Over time, it can increase the risk of high blood pressure, heart diseases and even sudden heart attack.

Often, the initial symptoms of uric acid grows do not appear. Therefore, it is very important to keep an eye on your health and to keep checking from time to time. If you feel any symptoms mentioned above, then definitely see a doctor without delay.

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Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator