By Sabwili Mpoyana Ogola
Imagine experiencing a sudden, excruciating pain in your joints, that makes even the slightest touch painful.
This is the reality for millions of people suffering from GOUT a painful form of arthritis that occurs when high levels of uric acid in the blood cause crystals to form and accumulate in and around a joint. The crystals can also form in the ligaments and tendons that surround the joints, as well as underneath the skin and, it triggers inflammation, swelling, and unbearable discomfort.
Gout affects about one in 15 men and one in 35 women, usually between the ages of 30 and 60 years. Among men, the condition tends to occur after puberty, whereas among women, it is unlikely to develop before menopause is reached.
About one in ten cases of people affected by gout have a family history of the condition.
For many people who develop gout, the condition is painful and debilitating enough to impair normal, daily activities and can result to people taking time off work.
SYMPTOMS
One of the primary signs of gout is intense discomfort in the afflicted joint. The pain is most commonly experienced in the big toe joint, but it can affect any joint in the body. Other signs include redness, warmth, and swelling in the joint area.
Gout symptoms usually develop rapidly, with pain peaking within 6 to 24 hours after onset, which is referred to as a “gout attack.”
The symptoms may persist for 3 to 10 days before the joint begins to feel normal and the discomfort lessens. While some people may experience only one gout episode that resolves without treatment, most individuals who develop the condition are likely to have more attacks in the future.
Gout attacks often occur in the middle of the night or early in the morning. A person may wake up feeling a swollen and tender sensation in the big toe, to the extent that even a bed sheet resting on it feels unbearable. The skin can also appear red, shiny, and in severe cases, it may even peel due to inflammation. Occasionally, fatigue, loss of appetite, and a mild fever accompany an acute gout attack.
While medication remains essential for managing pain and reducing uric acid levels, adopting a suitable diet can significantly complement treatment efforts and mitigate the frequency and severity of gout attacks, providing relief and improving overall quality of life.
The Role of Diet in Managing Gout
Uric acid forms when the body breaks down purines, substances found naturally in the body and certain foods. A gout diet aims to lower uric acid levels in the blood, thereby reducing the risk of recurrent gout attacks and slowing down joint damage progression. However, it’s important to note that a gout diet alone isn’t a cure and should be part of a comprehensive treatment plan.
The general principles of a gout diet follow typical healthy-diet recommendations:
1. Weight Management
Maintaining a healthy weight is crucial as obesity increases the risk of developing gout. Research suggests that reducing the number of calories and losing weight even without a purine-restricted diet lowers uric acid levels and reduce the number of gout attacks. Losing weight also lessens the overall stress on joints. Aim for at least 30 minutes of exercise most days of the week.
2. Complex Carbohydrates
Eat more whole grains like brown rice, maize flour and whole wheat chapati and fruits and vegetables and fewer refined carbohydrates, such as white bread, cakes and candy. These foods provide complex carbohydrates that contribute to overall health and help in maintaining stable uric acid levels. It’s very important to achieve at least 5-a-day, as fruit and vegetables provide fiber, vitamins, minerals and phytonutrients essential for good health.
3. Water
A high intake of fluids can help to remove uric acid through the kidneys. Aim to have at least 8 large glasses of fluids a day (1.5 liters or 2.5-3 pints). If you are on diuretics (water tablets) or have kidney problems, consult your doctor to make sure that a high fluid intake is safe for you.
4. Fats and Proteins
Protein is very important part of your diet, it used for growth and repair, as well as an energy source. Not only that, eating sufficient protein improves satiety (how full you feel) as well as blood sugar control.
However, it is important to avoid or limit high-purine foods, including organ meats, such as liver, and Kidney, and mackerel. Red meat (beef, pork and lamb), fatty fish and seafood (tuna, shrimp, lobster and sardines) are associated with increased risk of gout.
Because all animal protein contains purines, limit your intake to 113 to 170 grams daily. opt for lean sources of protein such as poultry, low-fat dairy products, Eat more plant-based proteins. You can increase your protein by including more plant-based sources, such as beans and legumes. This switch will also help you cut down on saturated fats, which may indirectly contribute to obesity and gout.
5. Alcohol and artificial sweetened foods
It is good to note that foods and drinks sweetened with fructose (often seen labelled as glucose-fructose syrup or corn syrup), as well as sweetened soft drinks, increase the risk of developing gout, as well as the number gout attacks.
Sweetened soft drinks, and many commercial fruit juices (especially those from concentrate), are a poor substitute for fruit as they do not contain any fiber, and are effectively ‘empty- calories’.
Alcohol, particularly beer and distilled liquors, are also associated with an increased risk of gout attacks.
Moderate consumption of wine appears less likely to trigger gout. Sugary foods and beverages should also be limited or avoided, as they can contribute to weight gain and aggravate gout symptoms.
6. Vitamin C.
Vitamin C may help lower uric acid levels.
Always talk to your doctor about whether a 500-milligram vitamin C supplement fits into your diet and medication plan or not with citrus fruits such as oranges, tomatoes, lemon always reccomended.
7. Coffee Consumption
Moderate consumption of caffeinated coffee has been linked to a reduced risk of gout attacks in some studies.
However, individual health conditions should be considered before increasing coffee intake.
It is important to note that a gout diet cannot replace medical treatment, it only serves as a supportive measure to manage the symptoms and improve overall health outcomes. Those who have gout should adopt healthy eating habits at all time ensuring that they limit purine-rich foods, ensure that they stay hydrated and must also maintain a healthy weight.
With better diet individuals with gout can effectively reduce the impact of this painful condition on their daily lives.
Gout patients are also advised to consult with a healthcare professional or a registered dietician to tailor a gout diet plan that suits individual needs and maximizes health benefits.
Incorporating these dietary principles alongside medical treatment not only aid in managing gout symptoms but also promotes long-term health and well-being.
The writer is a nutrition specialist, researcher and project coordinator at Taji Zuri
