Once known as the “king’s disease,” gout used to occur mainly among the wealthy and royalty who drank a lot of alcohol and ate fatty foods. But today, about 68% of American adults are either overweight or obese. As a result, the incidence of gout and type II diabetes, two diseases caused by unhealthy lifestyles, has increased dramatically.
Gout is an inflammatory disease of the joints caused by an excessive buildup of uric acid. It can suddenly cause severe pain, swelling, and redness. Gouty arthritis is most common in the big toe, but may also appear in the feet, ankles, knees, hands, and wrists.
Type II diabetes, a disease characterized by high blood sugar levels, can also be caused by eating too much and being too inactive.
Gout and type II diabetes often coexist in people with common physical characteristics and diseases, most notably in people who are obese.
Many of the risk factors for type II diabetes are also risk factors for gout, and by modifying these risk factors, both diseases can be prevented or combated.
Loss of weight
To prevent gout, type II diabetes, and many other diseases, one should pay close attention to one’s body mass index (BMI) and waist circumference. Weight control becomes important when one’s BMI is between 25 and 34.9. A BMI above 24 is considered overweight, and above 28 is considered obese. Keep waist circumference below 80 cm if you are a woman, and below 85 cm if you are a man.
Exercise regularly. Regular exercise will help control weight and lower high blood pressure, both of which will lower uric acid levels and thus reduce the chance of developing gout. In addition, there is good evidence that exercise can improve glucose intolerance associated with type 2 diabetes. Moderate activity of 30 minutes a day, at least 5 days a week, is recommended. Some activities may be difficult in cases of acute gout or joint damage due to weight problems. Consult your doctor about the best exercise program for you.
Do not drink alcohol
Researchers at Massachusetts General Hospital did a landmark study in which they looked at the relationship between beer drinking and gout. They found that people who drank beer 2 to 4 times a week were 25% more likely to develop gout. Those who drank an average of at least two beers a day had a 200 percent higher risk of developing the disease. Beer and spirits seem to cause elevated uric acid levels, but wine does not seem to. Alcohol abuse is also a very important risk factor for gout. Also, when people who drink two beers a day stop drinking, they lose weight very quickly, which reduces the risk of developing type II diabetes. So, by giving up beer, you can kill two birds with one stone.
Avoid sugary drinks
Early studies suggest that sugary drinks made with sugar or high-fructose corn syrup, such as regular soft drinks, may increase the chances of developing gout, even orange juice. Not drinking sugary drinks is also a good way to reduce calories in your diet, lose weight and improve your diabetes.
Use the gout diet
The gout diet aims to control uric acid production by reducing the intake of purine-rich foods. Purine-rich foods increase the level of uric acid in the body. Some of the worst purine-rich foods are liver and other internal organs and anchovies. Other foods to avoid include lobster, shrimp, dried scallops, herring, mackerel, beef, pork and lamb. There is no need to completely remove purines from your diet; you can eat these foods in moderation, no more than one serving per day.
Eat more dairy products
Some studies suggest that drinking skim or low-fat milk and consuming low-fat dairy products may help reduce the risk of developing gout. There is evidence that eating low-fat dairy products may also help reduce the risk of developing type 2 diabetes. The goal is to consume 470 to 710 mL of dairy products made from liquid milk (including fluid milk) per day.