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6 Lifestyle Tweaks To Prevent Or Manage Gout

6 Lifestyle Tweaks To Prevent Or Manage Gout

Gout is a very painful condition that many people experience. A form of arthritis that triggers painful inflammation of some joints, gout strikes when the body is unable to flush out excess uric acid. This leads to the formation of urate crystals around certain joints, triggering agonizing inflammation and tenderness that can last several days. Uric acid in humans comes from the breaking down of purines, which occur naturally in our bodies and in some foods we eat.

Living with gout is a painful reality for millions around the world. Because the pain is so severe, it can be debilitating at times. Fortunately, there are different ways that people can control and prevent this condition from flaring up. Some health professionals have stated that some small tweaks in one’s lifestyle can eventually reduce the frequency and severity of gout flareups.

1. Watch what you eat

As a general rule of thumb, here are some foods that will cause and exacerbate the condition:

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Seafood

There are people in the world that love their seafood. In fact, any food that comes from the sea can be the start of a wonderful meal.

Sadly, when people who love these foods begin to suffer with gouty arthritis, it is important for them to switch their diets right away. Some kinds of seafood may be eaten every once in a while, while others should be removed from the list completely to keep gouty arthritis at bay.

Specifically, seafood that should be removed from the diet include anchovies, herring, sardines, mussels, scallops, trout, haddock, mackerel, and tuna. The culprit that causes problems with consuming seafood is the high concentration of purines, since the body does not store purines but breaks them down into uric acid.

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Meats

“Health is a very basic and important necessity,” — Mo Chapman, Aberdovey Lifeboat crew

Everyone can agree with that statement. No matter if you have a gout condition or not, we all have to be careful about what we eat, especially in today’s world of processed and fast foods. As for those with gout, red meats and turkey should avoided. Even though white meats and red meats are normally placed on the family table, gout sufferers must be informed and make the right dietary decisions when given these two choices. Typically, white meats are relatively safe because they have lower purine contents. On the other hand, this statement is not true for red meats — these meats have higher purine contents and will produce higher levels of uric acid.

Other specific foods

Other foods and beverages to watch out for are organ meats like liver and kidney, drinks sweetened with high fructose corn syrup, and poultry like turkey and goose. Some vegetables like asparagus and cauliflower are high in purines, but they are safer to consume than purine-rich meats.

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2. Keep weight gain in check

Maintaining a healthy weight is the best management strategy for gout. Weight gain increases the risk of flareups. If you have gained weight, try to shed the pounds by following a healthy diet and exercising regularly. Cardiovascular exercises such as swimming or doing water aerobics on your own will help lower body muscle strengthening and improve lung function, along with increasing mobility and joint functions without the pull of full gravity. This means less stress on your joints.

Drastic crash diets, however, are not recommended because they disrupt the body’s natural rhythms and can spike uric acid counts, ending up doing more harm than good.

3. Keep hydrated

Optimal hydration is a great defense against gout attacks. Keeping the blood and urine flowing helps flush out excess uric acid. Water is the best bet and you should drink lots of it. You can also consume decaffeinated tea and coffee. But steer clear of drinks sweetened with high fructose corn syrup.

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4. Cut alcohol consumption

Beer is a no-no for gout sufferers because it spikes levels of uric acid and prevents the body from flushing it out. Wine is a better choice, but only in moderation. Excess of any form of alcohol is a bad idea for health in general, and gout patients in particular.

5. Monitor uric acid levels

Visit your doctor regularly and make sure your uric acid level is closely monitored. The ideal is a count below 6 milligrams per deciliter. If your gout is severe and chronic, the doctor might recommend regular medication to bring it under control.

6. Load up on vitamin C

There is growing medical consensus that vitamin C is beneficial for patients with gouty arthritis. Talk to your doctor about whether you should consider taking supplements. If not, you could always include more vitamin C-rich foods like citrus fruits in your diet.

It’s easy to make these tweaks because none of them involves drastic changes to one’s lifestyle. All it takes is your own discipline and willingness. Making these changes can spell the difference between getting gout under control or letting it control your life.

Featured photo credit: Shayneppl via shutterstock.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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