If you haven’t heard of it before, gout is a form of inflammatory arthritis that, according to a recent study led by researchers at the Boston University College of Medicine, has risen by 1% over the past two decades. This equates to roughly 4% of adults in the U.S. affected by this condition. The increase in gout rates has been attributed to a rise in obesity and hypertension, as there is a strong link to metabolic syndrome.
But don’t worry – you can take control of your diet today and help prevent gout from becoming part of your life. Just follow this guide and say goodbye to the potential pain and inflammation gout could bring!
Learn About Gout and Its Causes
Gout results from excessive amounts of uric acid in the blood, causing it to crystalize and settle in the joints, leading to pain and inflammation. You can thank a combination of specific dietary choices for contributing to this condition.
Scientists at the Mayo Clinic have found that a diet consisting of excessive amounts of meat (particularly processed animal protein and seafood) and an over-consumption of alcohol are significant causes of gout.
But fear not! A few simple dietary adjustments can be all it takes to help prevent gout from becoming a part of your life.
Eat More Plant-Based Protein Sources
When trying to prevent gout, it’s essential to limit your consumption of meat. Instead, opt for more plant-based sources of protein. Soy, beans, and legumes are all terrific options for those who want to avoid gout. By incorporating these into your diet, you’re taking a significant step toward keeping your body gout-free.
Choose Whole Grains and Complex Carbohydrates
It’s not just about the proteins you consume. You also need to be mindful of the carbohydrates you’re eating. Stay away from refined carbs found in white bread and sweets. Instead, choose whole grains and complex carbohydrates (like whole wheat bread, brown rice, and quinoa) to prevent gout. Plus, these carb options are not only gout-preventing, but they also offer a plethora of other health benefits.
Incorporate Low-Fat or Fat-Free Yogurt into Your Diet
It may come as a surprise, but a daily serving of low-fat or fat-free yogurt can help in your mission to prevent gout. So don’t skip that snack or breakfast option. Opt for a healthy yogurt topped with fruit, honey, or whole-grain granola as an easy way to keep gout at bay.
Drink Coffee (But Not Too Much!)
Coffee-lovers, rejoice! Research has indicated that drinking four to six cups of coffee per day may help prevent gout in men. Be careful, though, as excessive caffeine consumption can have its side effects. So enjoy your cup (or four) of joe and enjoy the potential gout prevention benefits it offers.
Keep Alcohol Consumption Moderate
Part of a gout-preventing lifestyle is keeping alcohol consumption in check. Consuming too much alcohol (especially beer) can increase the risk of developing gout. It’s important to consume alcohol in moderation, which means no more than one drink per day for women and two drinks per day for men.
Stay Well-Hydrated
Good hydration is essential in maintaining overall health, and it is also crucial in preventing gout. Drinking enough water throughout the day can aid in diluting uric acid levels in the body, reducing the risk of gout. So always ensure you have a glass or bottle of water close to hand and drink regularly.
Maintain a Healthy Weight and Exercise Regularly
As mentioned earlier, obesity and hypertension are considerable factors in the increasing rates of gout. Therefore, maintaining a healthy weight is vital. Regular exercise and a balanced diet can go a long way in preventing gout. Start with simple activities like walking, biking, or swimming to help you stay in shape, reduce the risk of gout, and improve your overall health.
Final Thoughts
Gout may be on the rise, but that doesn’t mean it has to become a part of your life. With these simple dietary and lifestyle adjustments, you can work proactively to prevent gout. Focus on consuming healthier plant-based protein sources, whole grains, and complex carbohydrates, and don’t forget to stay well-hydrated. Remember, gout prevention starts with you and your daily choices. Take control of your health today!
