Gout was once referred to as the ‘rich man’s disease’ or ‘king’s disease’ because it is developed by overindulging in foods that were once considered to be of a luxurious nature, such as; seafood, organ meats and alcohol.
Interestingly enough the first occurrence of gout dates back to approximately 2500 years ago and it has been documented that many famous historians like Christopher Columbus, Alexander the Great, Charles Dickens and Leonardo Da Vinci all experienced gout.
Did you know that gout is a form of arthritis that causes a sudden onset of symptoms such as pain, tenderness, swelling and redness particularly in the big toe?
Let’s take a look at the risk factors associated with the development of gout, what causes it and what we can do to minimise the occurrence of those nasty gout attacks!
What Causes Gout to Occur?
Gout occurs when the kidneys are unable to remove excess uric acid from the blood stream. This results in the formation of uric acid crystals that become deposited into the joints, tendons and kidneys. This causes the symptoms of gout and can be extremely debilitating and uncomfortable!
Risk factors associated with the development of gout:
- 1 in 4 people who have a family history of gout develop the disease themselves.
- Obesity.
- Excess consumption of alcohol.
- High purine diet.
- A joint injury.
- Being stationary for a long period of time can trigger a gout attack, for example after surgery or sudden illness.
Gout is also more commonly experienced by men between the ages of 40 to 50 and post menopausal women.
So what causes excess uric acid production?
- Hyperuricemia – A medical condition that causes excess uric acid to be produced in the bloodstream.
- Your dietary choices – Foods that are rich in purines: The body converts this chemical compound into uric acid.
The following foods and beverages contain high levels of purines and or fructose that can elevate uric acid levels:
Beverages:
| Alcohol | Soft Drinks |
| Fruit Juices | Cordials |
Meats:
| Organ Meats | Shellfish | Mackerel | Mussels |
| Red Meats | Herring | Anchovies | Scallops |
| Poultry | Sardines | Caviar |
Vegetables:
| Dried Legumes | Asparagus | Cauliflower |
| Spinach | Mushrooms |
High fructose fruits such as: NB: although fruits are rich in nutrients it is important to limit your intake of high fructose fruits.
| *Apples | *Oranges |
| *Pears | *Grapes |
| *Watermelon | *Pomegranate |
| *Mango |
Refined carbohydrates:
| *White bread | *White pasta |
| *Cakes | *Lollies |
| *Cereals (processed) | *Potato chips |
Yeast rich foods:
| *Beer | *Cider |
| *Vegemite | *Fruit skins of plumbs and grapes |
Anti-inflammatory foods that you may wish to include in your daily diet to minimise systemic inflammation and tissue damage associated with a gout attack include:
- Onions
- Garlic
- Cinnamon
- Turmeric
- Ginger
- Broelain found in pineapples
Good news!
There are ways which may help minimise future gout attacks! So follow these top tips:
Supplementation that may help lower uric acid levels.
- Reduce alcohol intake and avoid binge drinking – Alcohol contains high levels of purines that promote the production of uric acid.
- Consume a low purine diet – To keep uric acid concentrations in the blood stream to a minimal.
- Exercise regularly – Aim for 30 minutes of physical activity daily to maintain a healthy body weight.
- Avoid crash diets – If you want to reduce your body weight do it gradually because losing weight too quickly can increase uric acid levels in the body.
- Handle stress in a positive manner – Try to relieve stress by writing your thoughts in a journal, partaking in yoga, going for a walk on the beach or vising friends and family. This will help to avoid the consumption of comfort foods and beverages that may be problematic for the development of gout.
- Folic Acid – Helps to inhibit the enzyme that produces uric acid called xanthine oxidase.
- Celery seeds – Has an anti-inflammatory and diuretic action that may help to support kidney function to excrete excess uric acid from the blood stream.2
- Dandelion – Has a diuretic action that may help to support kidney function to excrete excess uric acid from the blood stream. Also has a high potassium content that offsets the loss of potassium due to this products diuretic affect.
- Sour Cherry juice or fresh cherries (1/2 cup or 10-12 cherries is equivalent to one serve), consume one to two servings of cherries each day – Contains a high antioxidant profile, able to reduce uric acid levels minimising the symptoms of gout.
- Vitamin C – Helps to lower uric acid levels in the blood stream.
