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Probably due to our highly processed diet combined with a mostly sedentary lifestyle, gout cases are on the rise throughout the world. In the United States, the prevalence jumped by more than 200% between the 1960s and the 1990s.
About six million men and two million women in the US now suffer from this complex and painful form of arthritis. Your risk for developing gout — which tends to affect the big toe joint but can also harm other joints — is increased if you’re male, older, or have diabetes.
Gout develops because your body can’t process the excess uric acid that forms in your body when you eat high-purine foods. Purines are found in certain meats like organ meats, seafood, refined carbs, alcoholic beverages, and fructose-sweetened drinks like soda and juice. The uric acid forms crystals that feel like needles lodged in the lining of your toe joint.
If you have gout, our board-certified podiatrists at Advanced Foot & Ankle Center want to help your feet (and your big toe) stay pain-free. At our offices throughout Utah, we offer gout diagnosis and state-of-the-art treatments.
But, as with many chronic or incurable conditions, living with gout doesn’t necessarily mean you must live with constant or chronic pain. In fact, taking the following five steps can turn your next steps into ones without pain.
Probably the most important and easiest step you can take to ease your steps is to stay well-hydrated. When you drink enough water, your kidneys are better able to flush away excess uric acid, so it doesn’t form crystals.
Without sufficient hydration, uric acid collects in the kidneys and then gets lodged in your soft tissues, such as your toe joint. Drink healthy liquids such as:
How much water you need varies by how active you are. A good starting point is eight cups of water a day. Drink more if you sweat a lot or are very active or use saunas or spas.
Acidic foods, such as apple cider vinegar (ACV) and lemon juice, alkalize your body so that it’s less likely to form crystals. You can add healthy acids to your water — sweetened with a bit of stevia or raw honey — or add them to salad dressings.
Tart cherry juice is another type of acidic beverage that may help with gout. Tart cherry juice also helps your body produce melatonin, which may help you sleep better at night, too, so you can deal with stress better during the day.
When you’re in the midst of a gout flare, you need to take a load off your feet by elevating your affected foot when possible. But between flares, try to get as much movement, activity, and exercise into your daily life as possible.
As with all forms of arthritis, your joints suffer less the more you move them. A special tissue that lines your joints — called the synovium — produces a lubricating fluid when you move your joints. That helps them stay comfortable and healthy.
If you’ve been sedentary up until now, talk to us and your primary care team about adding more exercise. Start with walking or other activities you enjoy, including dancing. As you get stronger, your body naturally craves even more movement.
Unfortunately, some of the most palatable foods available are precisely the ones you should avoid. Ultra-processed foods and ingredients that can aggravate your gout include:
You also need to avoid some foods that would otherwise be considered healthy. Foods that are high or moderately high in purines and may trigger a gout attack include:
While that may seem daunting to you, remember that you don’t necessarily have to give up entirely on meats and shellfish. Just minimize their place in your diet.
The more variety of healthy, fresh, whole foods you can incorporate in your diet, the happier you’ll be with your new way of eating. Try:
And if you occasionally have a flare-up of gout, we’re here to help with anti-inflammatory medications or drugs that help your body better process uric acid to avoid crystal formation.
If you have gout and want to have as little pain as possible, simply call our team at the office nearest you or book your appointment online.
