Gout is a form of inflammatory arthritis that is developed when the body has high levels of uric acid in the blood. Uric acid is a waste product from the digestion of food that purines. Purines are a chemical compound found in foods such as fish, beans, and organ meats. Also, purines can also be found in alcoholic beverages such as beer. Your kidneys are responsible for filtering out the uric acid; however, if you consume high amounts of purine, your body cannot filter out the uric acid fast enough, which can cause it to build up in the blood. This leads to the condition known as gout, which causes many symptoms such as; swelling of the joints, redness, and severe discomfort.
The Urban Health gout guide will help you manage this inflammatory condition, through nutritional and lifestyle recommendations.
Dietary and lifestyle guidelines
Choose lean proteins:
As previously mentioned, uric acid is a byproduct of purines. When you have been diagnosed with gout, you want to be aware of purines sources, and certain protein foods are high in proteins. Meats such as beef, pork, seafood, and organ meats often contain high amounts of purines. You want to be mindful of how much of these you consume. Instead, choose lean proteins such as; egg whites, chicken breast, turkey breast, or spirulina instead.Eat more complex carbohydrates:
It will help if you eat complex carbs, as they have a lower glycaemic index. Researchers have found that low glycaemic index foods can reduce the concentration of uric acid inside the body, and help to reduce the risks of gout flare-ups. There are many sources of complex carbohydrates such as; sweet potatoes, barley, yams, whole fruits, and nuts.
When you’re recovering from gout, it is essential to drink plenty of water. Drinking water helps to flush out uric acid, and this can also help to alleviate joint discomfort.
Limit saturated fats:
Consuming saturated fat can hinder the elimination process of uric acid. You want to avoid eating foods such as; dairy products, fatty cuts of beef, palm kernel oil, and processed foods such as pizza, and fast food.
Be mindful of your seafood choices:
When you are recovering from gout, you should avoid certain types of seafood such as shellfish, anchovies, mussels, and herring. Instead, if you want to eat seafood, opt for seafood such as; lobster and shrimp.
Eat anti-inflammatory foods:
Gout is an inflammatory condition; therefore you want to counteract the inflammation by eating anti-inflammatory foods, examples include; turmeric, extra virgin olive oil, salmon, avocados, and berries.
It would help if you tried to keep stress to a minimum as it can exacerbate gout symptoms. Try to find ways to relax, e.g. through mediation, walking, or even listening to music.
Get enough sleep:
Ensuring that you get enough sleep is very important for the recovery process. As previously mentioned, you want to keep stress to a minimum, and resting can help you do that. Moreover, resting can help to alleviate the discomfort, as gout can often be quite painful.
Once you have recovered from gout, it is essential to make healthy choices to support your body. High amounts of alcohol consumption has been shown to increase the risk of recurring gout attacks. Therefore, if you do wish to have a drink, please do so in a responsible manner.
Exercise is an integral part of life, it helps to keep you energised, agile, and alert. Furthermore, exercise can help with post-gout recovery as it helps to prevent against future gout attack. When you do not exercise enough, you risk being overweight, and being overweight is a contributing risk factor for gout. When you are first recovering from gout
start with low-intensity exercises such as; walking, bike riding, or yoga. These are all great ways of getting your body moving without overexerting yourself too soon.
Another factor that you may want to consider is supplementation. Researchers found that supplements, particularly vitamin C helped to reduce uric acid levels in the blood, which as mentioned earlier, is the root causes of gout. You may want to consider taking vitamin C supplements for additional support. However, it is important to note that supplements should be an addition to following the healthiest diet for you. Supplements are not meant to replace a healthy diet; they are intended to complement your health.
Be mindful of medication:
It would be best if you were mindful of medicine as research has found links between gout and certain drugs, e.g. diuretics, aspirin, and beta-blockers. Researchers have found that these medications can trigger a gout flare-up, so be sure that you discuss this with your trusted health practitioner for guidance before you take medication.
Pneumonia can be quite a debilitating condition. Breathing difficulty means that your body increases the amount of energy that it expends, which can speed up your metabolism. Moreover, pneumonia can cause appetite loss; this means that you are at risk of suffering from weight loss. Ensuring that you give your body what it needs during the recovery process can make a difference in how you feel, and how quickly you recover without other health complications such as malnourishment. So, how can you help to make the recovery process easier? There are three key areas that you need to focus on, and these are; your recovery diet, your recovery lifestyle, post-pneumonia aftercare. Dietary guidelines Eat high protein foods: When you’re recovering from pneumonia, your body will be repairing itself, which requires protein. Therefore it is vital that you eat enough protein when you have pneumonia to support the healing process. There are many high protein sources from animal products such as; egg whites, chicken, turkey, fish, beef, and lamb. Alternatively, there are some plant-based sources of protein such as; almonds, peanuts, buckwheat, edamame, and spirulina. Increase fluids: Not only will drinking water keep you hydrated during the recovery phase, but it will also help to bring up phlegm. Up your intake of phytochemicals: Phytochemicals help to strengthen your immune system, which is vital for your recovery. Phytochemicals can be found in tea, cruciferous vegetables such as broccoli and cabbage, and fruits such as berries. Eat chlorophyll foods: Similarly to phytochemicals, chlorophyll also helps to strengthen the immune system. Greens such as; spinach, broccoli, Brussel sprouts, wheatgrass, cabbage, lettuce, and herbs such as parsley, and nettle are all abundant with chlorophyll. 1 Eat more anti-inflammatory foods: Given that pneumonia is an inflammatory disease, you want to counteract the inflammation by eating anti-inflammatory foods that reduce inflammation.Look for anti-inflammatory foods such as; oily fish, berries, avocados, turmeric, green tea, and extra virgin olive oil. Have a cup of tea: To help soothe your throat, try drinking teas such as peppermint tea or eucalyptus tea. Researchers have found that these herbs can ease the discomfort that respiratory tract infection patients feel. Moreover, researchers have also found that drinking these herbs can help to break up the mucus. Lifestyle guidelines Get some rest: Rest is needed for cellular repair in the body, especially when you have pneumonia. Ensure that you avoid overexerting yourself until your symptoms start to subside. Once you are starting to recover from the pneumonia symptoms, you can begin to move around. You may exercise lightly, i.e. housework, lightly-paced walking, but please don't overexert yourself. Practice good oral hygiene: Researchers have found that practising poor oral hygiene when you have pneumonia can have adverse effects as harmful bacteria in the mouth can be aspirated into the lungs and cause infection. Take cough medicine with caution: Coughing is your body’s way of expelling infection, and it will help with your recovery. A humidifier can help: Having a humidifier in your home will help to increase air moisture in your home, this will help you breathe more comfortably. What to do post-pneumonia (looking after your lungs once you’ve recovered) Avoid smoking; Tobacco products damage the respiratory system. Smoking can increase your risk of developing pneumonia again or other serious conditions such as cancer. Take probiotics: Probiotics are known as friendly bacteria; these bacterias help to support the health of the gut, amongst other systems within the body. Probiotics can also help to support the lungs as they help to reduce the risk of developing lung infections. 2 Limit alcohol: Drinking alcohol can hinder your lung health, and actually, make you more susceptible to infections. You want to support your body by feeding your body wholesome, nourishing foods. Get active: Once you are feeling better, be sure to get active; physical activity helps to support the health of your lungs. Exercise strengthens muscles and helps to improve your circulation, which all contributes positively to maintaining your health.