Published by Programme B
A type of arthritis caused by excess uric acid in the body is known as gout. Most of these attacks happen at night. Risk factors include obesity, family history, age, diet, medical conditions, certain medications, and gender. Signs include pain, tenderness, inflammation and swelling in the affected area. Here is how to prevent gout or a recurrence at first hand.
1. Watch what you eat
Certain foods, especially those high in purines can trigger gout. Purines a naturally occurring substance in food makes uric acid a waste when digested. Foods with high purine and high fructose to avoid include;
a) Yeasts: Nutritional yeast and other yeast supplements
b) All organ meats: e.g. Kidneys, brain, liver, and sweetbread
c) Fish and seafood: Examples include tuna, herring, trout, crab e.t.c
d) Sugary beverages: Sugary sodas and fruit juices
e) Game meats: Venison, pheasant, and veal
Also, refined carbs like cookies, white bread among others should be avoided since they can raise uric acid due to being low in nutrients. Fruits like cherries should be consumed in moderation since they help lower uric acid in the body.
2. Lose weight
People who are obese are more likely to suffer from gout. This is because excess weight can lead to insulin resistance which increases the level of uric acid in the body. That’s why it’s recommended you lose some weight by eating healthy and staying active to prevent gout. However, one should avoid eating very little as a way to lose weight fast for it can increase the chances of suffering from gout.
3. Exercise frequently
Staying physically fit and active may help prevent gout in the future. Exercising regularly may help in reducing uric acid buildup and normalize your leptin and insulin levels. Also, it’s one of the safest and easiest ways to lose weight and avoid being obese.
4. Use dietary supplements
Through research, it has been seen that supplements like vitamin C may help lower uric acid levels which in return prevent gout attacks. Lack of enough vitamin D in the body has also been associated with gout. You can get vitamin D from supplements or by exposing self to the sun for a limited time. Before you buy gout supplements, it’s better to know and understand which ones will work and which ones won’t work for you in order to get the best results from them. This will reduce the chances of gout starting or a recurrence.
5. Avoid alcohol intake
Alcohol, especially beer should be avoided at all costs. This is because alcohol increases uric acid levels in the body. Your body tends to remove alcohol instead of uric acid, which later accumulates and forms crystals. If you have to take alcohol, your intake should be limited.
6. Stay hydrated
Drinking plenty of fluids assists in the flushing down uric acid and prevent kidney stones. You can track your fluid intake by checking your urine. When you are well hydrated your urine has a light straw color, if it’s darker it means you are not drinking enough and if there is no color your intake is too much. Take water and other fluids like coffee, green tea and tea at least 8 to 16 cups a day.
7. Practice grounding
Grounding also called earthing is the process used to gain free electrons in the body from bare earth by standing or walking barefoot on it. It prevents gout by thinning your blood and reducing the risk of cardiovascular disease.
8. Reduce stress
Stress if not managed, may increase your chances of getting gout. This is because when you are stressed, your cortisol release increases and in the process your body sensitivity to the hormone decreases and increase inflammation amount in your system. Inflammation is a cause of many diseases, including gout because it interferes with the ability to fight infections.
9. Get enough sleep
Sleep is a good way to reduce abdominal fats deposit risk, stress, and plays an important role in your overall health. When you are sleep deprived, you tend to age faster, your appetite increases, which can lead to overeating and therefore gaining weight, and also sleep suppresses your immune system. One should sleep for not less than 8 hours.
As seen, gout can be easily prevented by making some lifestyle changes and most of them can be achieved easily. Some of the complications that can be avoided by preventing gout or kidney stones, recurrent gout, and advanced gout. Once you adjust your lifestyle and follow the measures above, the chances of suffering from gout are little. Since gout is caused by uric acid, most of these measures help in lowering or flushing it from the body and at the same time maintaining good health.