Gout is a form of arthritis caused by the accumulation of uric acid, which forms crystals that deposit in joints, leading to swelling and pain, often in the big toe. Simple changes in daily diet and lifestyle can help prevent this common condition.
Adequate hydration helps the kidneys increase uric acid excretion from the body, limiting crystal formation and deposition in joints. Adults should maintain a habit of drinking about 8-12 glasses of water daily. Individuals engaged in heavy labor or high-intensity sports may need more water to replenish fluids lost through sweat.
Limiting alcohol, organ meats, red meat, sugary soft drinks, and fructose-rich foods is crucial, as they increase uric acid production or hinder its excretion. Instead, prioritize low-fat milk and dairy products, yogurt, cherries, and citrus fruits. Adequate hydration, choosing unsweetened beverages, whole grains, and plant-based protein sources also help control uric acid and prevent gout.
Regular exercise helps maintain a healthy weight and improves metabolic health. Activities like brisk walking, swimming, and cycling enhance insulin sensitivity and reduce obesity, thereby lowering gout risk. Maintaining a healthy body mass index (BMI) also helps limit common co-morbidities often seen in gout patients.
Increasing vitamin C intake is beneficial. Vitamin C, a powerful antioxidant, supports the kidneys in excreting uric acid, thus helping to reduce gout risk, though it does not replace medical treatment. Individuals should prioritize vitamin C from foods like citrus fruits, strawberries, bell peppers, and leafy green vegetables. The daily vitamin C requirement for adults is about 75-90 mg (75 mg for women, 90 mg for men), while pregnant or breastfeeding women need higher amounts, around 85-120 mg daily.
Blood sugar control is vital. Insulin resistance and high blood sugar are linked to increased uric acid levels, raising gout risk, especially in individuals with prediabetes or diabetes. Normal blood sugar levels include a fasting blood sugar of about 70-99 mg/dL (3,9-5,5 mmol/L), a 2-hour post-meal blood sugar below 140 mg/dL (7,8 mmol/L), and HbA1c (reflecting blood sugar over 2-3 months) below 5,7%. Maintaining these levels through a balanced diet and regular physical activity contributes to reducing gout risk and associated metabolic diseases.
Increasing fiber intake is important. Besides supporting healthy digestion, fiber helps regulate blood sugar and insulin levels, factors related to uric acid concentration. Fiber-rich foods include oats, legumes, fruits, vegetables, and whole grains. Individuals should gradually increase their fiber intake to about 22-34 g daily to enhance overall health and aid in gout prevention.
Eating cherries can be beneficial. Cherries are rich in anthocyanins, compounds with antioxidant and anti-inflammatory properties that help reduce uric acid levels and the frequency of gout attacks. Cherries also provide fiber and vitamin C, making them a nutritious and tasty snack. Individuals can eat about 10-15 cherries per serving. Cherries contain natural melatonin (a sleep-regulating hormone) and tryptophan, which can help the body fall asleep more easily.
By Le Nguyen (According to Times of India)
