Many people call high uric acid and gout [rich and noble diseases]. However, the fact is the same. The living habits of [going out with a car and eating with meat] have created a variety of metabolic diseases such as gout, hyperlipidemia and diabetes.
Whether uric acid is high but does not meet the medication standard, or gout patients who are taking medication, life and diet adjustment are the primary prerequisites for controlling uric acid.
In order for patients to better remember the key points of lifestyle adjustment, Dr. Clove arranged this phrase:
Shut up, keep your legs open, lose weight and drink more water.
Shut up-high purine and high fructose foods should be limited.
1. Eat less high purine foods
Purine in food will be converted into uric acid in the body, thus increasing uric acid and even causing gout attacks. Gout patients must pay attention to the purine content of food when eating.
Try not to eat ultra-high purine foods such as animal viscera, fish roe, shrimp and thick broth. Eat less high purine foods such as livestock meat (pigs, cattle, sheep, etc.), poultry meat (chickens, ducks, geese, etc.) and fish.
However, eggs (eggs, duck eggs, goose eggs, etc.), light-colored leafy vegetables (Chinese cabbage, cabbage, etc.) and grain (white flour, millet, corn, etc.) can be eaten at ease.
STEP 2 Pay Attention to Foods High in Fructose
A large amount of fructose will accelerate purine synthesis, increase uric acid in the body and induce gout after entering the human body, so gout friends should not be too greedy. But also have to eat, because fruits also have many benefits to health.
Gout patients should pay attention to the high fructose content in pears, grapes, apples, litchi, etc. Be careful not to eat too much, and it is advisable to control it at 200 ~ 400g per day.
However, fruits with less sugar content and less sweet taste are more suitable for gout friends, such as grapefruit, grapefruit, strawberry, lemon, etc.
Take your legs-keep exercising properly
Proper exercise can enhance physical fitness and body defense, and is also conducive to weight control, relieving joint pain and reducing uric acid levels. However, the following points should be paid attention to when exercising:
1. Choose aerobic exercise and avoid anaerobic exercise.
During anaerobic exercise, the levels of lactic acid and uric acid will increase and even induce gout. People with gout should choose aerobic exercises such as fast walking, jogging, dancing and tai chi.
2. Pay attention to cold protection and warmth preservation
Low temperature will reduce the solubility of urate and make gout more likely to occur. Attention should be paid to keeping warm when the weather changes. If it is too cold outside, indoor activities can be selected.
Lower weight-don’t be too fat
Obese people often have metabolic abnormalities and are more likely to suffer from metabolic diseases such as gout, diabetes and hyperlipidemia. At the same time, obesity will also affect uric acid control, and controlling body weight within the normal range is also very beneficial to reducing uric acid.
Weight control can also be summarized as [shut up and keep your legs open]. But the content is different.
Step 1 Control calorie intake
Try to choose foods with low calories, low fat and high dietary fiber. Limit the intake of high-calorie foods such as fried foods, desserts, ice cream and chocolate.
STEP 2 Stay active
Exercise can increase calorie consumption and help weight control, but persistence is very important. Friends with gout should insist on exercising for more than 30 minutes a day. If you don’t exercise regularly, you can do it step by step, that is, exercise 4-5 times a week for 20 minutes each time, and then gradually increase the exercise time.
Drink More Water-Lower Uric Acid Level
Drink more water, urine will increase, and uric acid excreted with urine will also increase. When drinking insufficient water, urine will decrease, which is not only not conducive to the elimination of uric acid, but also increases the risk of kidney stones.
For friends with gout, the daily amount of drinking water should be kept above 2L.
Of course, the water here does not include alcoholic drinks, fruit juice and thick soup, but plain boiled water, soda water or buckwheat tea without sugar should be selected.