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4 tips to reduce the risk of gout by 77%
4 tips to reduce the risk of gout by 77%. Pay attention to your diet and exercise more! When it comes to gout, what do you think of first? Is the big toe sore that you can’t sleep all night? Do you get sick if you eat more seafood? Or is uric acid unable to drop repeatedly?
These are unspeakable pains for gout patients! Everyone knows that gout should be treated by lowering uric acid, so besides taking medicine, what else do I need to do? The following research will bring some inspiration!
4 factors affecting gout, the first is the most important
Recently, JAMA Network Open, a sub-issue of the Journal of the American Medical Association, published a large study from the Harvard Medical School team, which included 45,000 healthy men and analyzed the relationship between various lifestyle factors and gout , After 26 years of follow-up, body mass index (
BMI) <25kg/m2, no alcohol intake, adherence to the DASH diet, and no diuretics are factors that reduce the risk of gout.
If the above four risk factors are adhered to, 77% of gout can be prevented. The study found that about 69% of men of normal weight (95% CI 42% -83%) can completely avoid gout by sticking to a DASH diet, not drinking alcohol, and not using diuretics. 59% of overweight men (95% CI 30%-75%) can prevent gout by eating a healthy diet, not drinking alcohol, and not using diuretics.
Even if there are no other risk factors for avoiding gout, adhering to the DASH diet can avoid 22% of gout events. However, among these four risk factors, obesity is a strong risk factor for gout. Gout in people with BMI≥30kg/m2 is more than twice that of BMI<23kg/m2 (HR 2.65, 95% CI 2.18%-3.22%). Among obese (BMI≥30kg/m 2) men, even if these people adhere to the DASH diet, do not drink alcohol and do not use diuretics, the risk of gout is not reduced. In this way, you can stay away from gout completely when you lose weight!
In general, BMI is the strongest risk factor. If you don’t lose weight, the other three are useless! When it comes to weight loss, it’s a cliché again! Everyone knows to control your mouth and move your legs away! But easier said than done. The author summarized it for you, and hope to help you.
Is the longer the exercise time the better?
Speaking of exercise, there are more than a dozen exercise methods in your mind, but are all exercise effects the same? The same exercise time, the same intensity, some exercises can better lose weight, and some exercises are exhausting but have limited effects.
So, which sports are cost-effective, and which sports are actually cheating?
In 2016, the United Kingdom issued a study with a sample size of 80,000 people and a 10-year follow-up study to find the relationship between different types of physical exercise and all-cause mortality.
The results of the study are shown in the figure above. The first place is swing sports, including tennis and badminton. It reduced the level of all-cause mortality the most drastically, dropping by about 47%, directly leaving behind the second and third places. The second place is swimming, and the third place is aerobic exercise.
And the study showed that running this exercise has a relatively low contribution to reducing all-cause mortality. Compared with people who do not exercise at all, running can only drop by 13%. However, cyclists performed even lower in this regard, with a drop of only 10%.
Must the longer the exercise time, the better? wrong! In terms of the length of time, the best time for each exercise should be between 45-60 minutes, less than 45 minutes, it will not achieve the effect, more than 60 minutes, there is no higher profit, and there will be side effects, but it is not necessary Practicing every day, 3-5 days a week once a day is the best.
So do gout patients continue to be couch potatio while taking medicine?
Can gout patients eat nothing? of course not!
The diet of gout patients should pay attention to the following points:
- 1. Vegetables rich in purines (lettuce, spinach, mushrooms, cauliflower, etc.), beans and soy products have no obvious correlation with hyperuricemia and gout attacks;
- 2. Edible fruits containing less fructose and rich in potassium and vitamin C: cherries, strawberries, pineapples, watermelons, peaches, etc.;
- 3. Drink as little as possible, but it is not absolute. Studies have shown that drinking coffee does not increase the risk of hyperuricemia and may reduce the risk of gout. Others such as milk and dairy products, especially skimmed milk and low-calorie yogurt are all acceptable;
- 4. Drink plenty of water to maintain a daily urine output of 2000-3000ml (for those with normal heart and kidney function).
to sum up
The author has said so much. In the final analysis, I emphasize that obesity has the greatest impact on gout! For your own body, you must lose weight well!
(source:internet, reference only)