TWO weeks ago we took a brief look at the broad condition commonly known as arthritis. More than 100 types of arthritis have been identified, all of which result from different causes and respond to different treatment methods.
Today we’re going to delve further into the world of gout, a type of arthritis that can be greatly influenced by our diet and lifestyle habits.
Gout is associated with a sudden onset of very painful inflamed joints. After an initial attack, patients may be free of symptoms for months or even years. It is also possible though that some gout sufferers experience more frequent attacks and may eventually experience permanent joint damage. The most common joints to be affected are the knee, ankle, big toe, elbow, wrist and fingers.
The pain and inflammation experienced during a gout attack is due to the deposit of uric acid crystals in particular joints. High uric acid levels in the blood stream increases the likelihood of crystals forming, and therefore the main aim is to lower these levels. Uric acid is formed by the breakdown of purines which are chemicals made in the body and are also found in many foods.
Medical treatment of gout can be very effective with a wide variety of medications available. In addition to medications, dietary and lifestyle changes can be effective in preventing recurring bouts of gout and reducing the frequency of attacks.
Research has shown that gout is much more prevalent in people who eat a small amount of vegetables and a large amount of meat, including fish and chicken. This is most likely due to the fact that uric acid levels are raised by eating large amounts of meat. Drinking alcohol, in particular beer, and being overweight also raise uric acid levels.
Let’s look at how one can adapt ones diet to lower the incidence of gout.
• Drink lots of water. This is most important as it allows the body to flush out excess acid building up in the body. Intentionally increase your intake of non-caffeine fluids during the day , for example rooibos tea, herbal teas, water flavoured with mint or lemon.
• Avoid foods high in purines. These mainly include beer and animal products (such as bacon, beef, pork, lamb, liver, kidney, and even sardines and anchovies). Try to reduce your servings of meat by choosing smaller pieces of chicken, steak or chops at your main meal and include more meat-free lunches in the week.
• Increase your intake of vegetables and fruits. This helps to reduce the general acidity in your body and lowers the uric acid content.
• If you are overweight, make a conscious effort to lose weight. This will lower uric acid levels and simply place less strain on your joints.
• Reduce alcohol intake (especially beer) to no more than one drink per day and try to achieve one to two alcohol-free days per week. Drinking wine instead of beer on the occasions when you do drink will also prevent an increase in uric acid.
• Use low-fat milk daily. A recent study shows that drinking one cup of low-fat milk daily is associated with lowering uric acid levels and reducing the incidence of gout.
Next time we will continue with this broad topic of arthritis by taking a closer look at the plethora of supplements available for treating the various forms of arthritis. We’ll investigate which ones are backed by science with proven benefit, and which ones are too good to be true.
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