Are more and more people suffering from gout? If you don't change these 6 bad habits, it's no wonder you get gout!

Gout, a disease that is as painful as being tortured to death, has become a common disease that seriously endangers people's health with its incidence gradually increasing in recent years.

Why is gout so common?

The high incidence of gout is not only due to genetic factors, but also inseparable from lifestyle factors. Among these six common causes, half are related to diet.

Eating too much meat

Our ancestors' diet was mainly based on cereals, but modern people's diet is mainly based on meat.

A large amount of purine in meat foods will be converted into uric acid. If this dose far exceeds the physiological metabolism and excretion capacity, it will lead to hyperuricemia and rapidly increase the incidence of gout.

Drinking too many sweet drinks

Most sweet drinks contain "glucose corn syrup", and there is a positive correlation between gout attacks and the intake of glucose corn syrup.

Like smoking and drinking

All alcoholic beverages can trigger gout, especially beer.

Too much obesity

Obesity can cause many complications, including endocrine and metabolic disorders, manifested as gout, fatty liver, hyperlipidemia, poor sexual function, etc.

Too little exercise

Moderate exercise can speed up metabolism and help the body excrete metabolic waste, including uric acid.

Overwork

Analyses in recent years have found that excessive stress has become one of the main factors that cause gout in young people.

Gout, these are still not allowed to eat

To prevent gout attacks, it is helpful to avoid certain foods:

Do not eat animal organs and eat less red meat

For gout patients, various animal offal, thick gravy, thick broth, fish soup, seafood soup, etc. should not be eaten.

Do not eat any red meat during an acute attack of gout; during remission or hyperuricemia, control the intake of red meat to less than 50g per day.

Eat less seafood

Things you absolutely cannot eat during the acute phase of gout (high in purine): shellfish, oysters, crabs and other crustacean seafood; some fish, such as carp, crucian carp, yellow croaker, etc.

Foods that can be eaten in small amounts (medium-purine): Fish such as tuna and sea bass; crayfish, river shrimp, hairy crabs (except crab roe), etc.

Reduce fat intake

Fat itself can hinder the excretion of uric acid by the kidneys, and a high-fat diet can also lead to obesity and metabolic disorders.

Therefore, when eating "meat", choose those with low fat content; use less oil when cooking, and control the amount of vegetable oil to 20~30g/day; also eat less nuts.

It is recommended to keep your body weight within the normal range (BMI 18.5~23.9 kg/m²).

Eat less refined carbohydrates

It is encouraged that whole grain foods account for more than 30% of the daily staple food and the daily dietary fiber intake reaches 25~30g.

Strictly abstain from alcohol and sweet drinks

Drinking alcohol increases the risk of gout attacks, especially beer. The specific order is aged rice wine > beer > ordinary rice wine > white wine > red wine.

Alcohol should be strictly prohibited in patients with acute gout attacks, poorly controlled gout, or chronic tophaceous arthritis.

In addition, beverages containing "fructose syrup", "white sugar" and "honey" should also be avoided.

Do not eat dried beans, but you can eat tofu and soy milk appropriately

Soy products are a high-quality source of protein and can partially replace a day's meat intake. Gout patients can choose to consume them according to their own health conditions.

During the acute stage of gout, the recommended total daily purine intake needs to be less than 150 mg, so only eggs and milk, two foods with almost zero purine, are recommended as high-quality protein sources, and soy products are not recommended.

During the remission period of gout, the recommended total daily purine intake is 300~600 mg. If blood uric acid has not dropped to normal levels, it is recommended to take 300 mg/day.

Therefore, for the low-purine group, it is recommended to consume less than 100g of water tofu and dried tofu in one meal; for the medium-purine group, it is recommended to consume less than 50g of rennet tofu and yuba in one meal.

Preventing gout attacks is simple

Adjusting your lifestyle is the key to preventing elevated uric acid levels, and preventing gout starts with your daily life.

Drink 1500ml of water every day

The first priority to prevent increased uric acid is to drink more water. The daily water intake should ensure that the urine volume is above 1500ml, which is roughly equivalent to 3 bottles of mineral water.

150 minutes of aerobic exercise per week

Gout patients should engage in more than 30 minutes of moderate-intensity exercise every day and keep their weight within a normal range. Swimming, walking, aerobics, qigong, cycling, etc. are all acceptable.

Eat less high-sugar foods

Eat less sweets and ensure that each person's daily intake of added sugar does not exceed 50g, and it is best to limit it to 25g.

Source: Health China, Run Run Shaw Hospital

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