Gout – Things you can do to help yourself

As gout can be triggered by a range of factors, there are some basic steps you can take to help prevent gout occurring in the first place or help prevent recurrent attacks. Discuss the list of possible trigger factors with your doctor or nurse and consider if any can be avoided, modified or addressed.

Environmental risk factors

  • Prolonged stress
  • Injury
  • Unusual physical exercise
  • Surgical operations
  • Severe illness
  • Excess weight
  • Crash dieting
  • Diets containing high levels of purine (see below)
  • Dehydration
  • Alcohol – especially beer and fortified wine
  • Drugs – including diuretics and antibiotics which can interfere with the normal excretion of uric acid


Keeping Well & Gout Free

If you have had your first gout attack, or had gout for some years, you can make a difference if you know what to do and decide to take action NOW!

 

Step 1: Avoid triggers and reduce your risk factors

  • The first step, wherever possible, must be to avoid or correct those factors mentioned above which give rise to high uric acid levels.
  • Review the list with your doctor/nurse and discuss what can be done to reduce your risk factors.

 

Step 2: Know your uric acid level & aim for it to be less than 0.36umol/l

  • Aim for the target – uric acid < 0.36

 

Step 3: Avoid purine high foods

  • Purines are substances found in food, which, when broken down produce a lot of uric acid.
  • You should try to eat or drink very little of the following foods which are high in purines:

o Shellfish such as pauas, pipis, mussels, oysters and sea eggs.

o Excessive amounts of red meat, including corned beef, pork and beef.

o Offal foods such as liver, kidneys, tripe, sweetbreads and tongue.

o Alcohol, especially beer and wine. Two glasses of beer a day or less is sensible.

 

Step 4: Reach and maintain a healthy weight

  • Gout is much more common in people who are overweight because you are much more likely to have a high uric acid.
  • If you remain overweight, you are likely to have more difficulty controlling the number of attacks.
  • Tips for weight loss
  • Eating less fatty food and high sugar foods
  • Avoid eating large meals or going for many hours without eating.
  • Small meals eaten at regular times are best.
  • Eat a sensible breakfast, every day (People who miss or skip breakfast tend to weigh more)
  • Remember to drink plenty of fluids, at least 8 glasses per day if possible.
  • Avoid fizzy drinks (Often sweetened with fructose which increases uric acid levels)
  • Milk, low fat dairy products, coffee and vitamin C appear to reduce the incidence of gout
  • Regular exercise, such as a brisk walk for 30 minutes five times a week, will reduce your weight, and have other good effects on your heart, blood pressure, and blood sugar levels.

 

Step 5: What else you can do

  1. Take control by knowing your disease
  2. Don’t delay, see your doctor
  3. Work with your healthcare team and be an important part of it
  4. Know about your treatment options eg physical therapies • Prescription and non-prescription medications
  5. Find new ways to stay active
  6. Learn techniques to help manage your pain
  7. Acknowledge your feelings and seek support
  8. Make food choices that count
  9. Balance your life
  10. Attend a self management education course


Attending a self management course is a great way to find out what you can do to help yourself, meet new friends, support each other and make some healthier choices for yourself and your family