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Limit the Consumption of High-Purine Foods
Purine is a natural substance found in many foods. When this substance is digested, the body produces uric acid. As a result, you may be at risk of gout if your body accumulates too much uric acid. Some foods high in purine are beneficial for health. Instead of completely eliminating these foods, consume them in moderation.
Limit Sugar in Foods and Beverages
Avoiding carbonated drinks, soft drinks, and excessive consumption of artificially sweetened beverages is truly detrimental to health. Not only protein-rich foods, but even sugar has been proven to potentially elevate uric acid levels in the blood. This sugar is often found in canned or processed products.
Control Weight Appropriately
Being overweight or obese can increase uric acid levels in the blood, leading to gout. Additionally, obesity increases the risk of metabolic syndrome in young people, including hypertension, cholesterol, and heart disease. Therefore, maintaining a healthy weight is crucial.
Pay Attention to Mental Care, Reduce Prolonged Stress
Stress, poor sleep habits, and lack of exercise can increase joint inflammation. This condition can lead to high levels of uric acid, increasing the risk of gout. To reduce stress, you can try activities such as meditation, yoga, or any other favorite sport.
Drink Coffee
Drinking coffee effectively prevents gout, as supported by clinically tested research. Specifically, the results of a recent study revealed that women who drank 1-3 cups of coffee per day reduced their risk of developing the disease by 22%, while those who drank over 4 cups per day reduced it by 57%. Moreover, coffee consumption also reduces the risk of cardiovascular diseases. Interestingly, individuals with gout are at a higher risk of cardiovascular diseases, so regular coffee consumption can contribute to overall health improvement. However, women should consult their doctors before daily coffee consumption due to potential side effects such as increased risk of chronic kidney disease or weakened joint bones, leading to osteoporosis or fractures. This is an important consideration.
Alcohol consumption should be limited or avoided altogether.
Alcohol contains purines, leading to uric acid buildup in the body.
Include legumes and whole grains in your diet.
Legumes and whole grains are excellent sources of daily energy. Varieties like green beans, soybeans, oats, brown rice, and barley provide significant benefits for heart health, blood pressure, and blood sugar levels. Including legumes and whole grains in your diet is essential for preventing gout.
Include potassium-rich foods in your diet.
Potassium can help eliminate uric acid from the body, a common trigger for gout attacks. Foods high in potassium include lima beans, dried apricots, red melons, cooked spinach, or baked potatoes.
Regular Health Check-ups
Gout progresses through four stages. In the initial stage, the disease may not exhibit specific symptoms. The only indicator is higher-than-normal uric acid levels. Since there are no symptoms, most patients only become aware when gout advances to the second stage. By then, the first acute gout attack has occurred, making complete disease eradication unfeasible.
