Exercises To Avoid Gout Flare
Exercising is essential, for gout-relief too. Exercises not only makes you lose weight, which is one of the prerequisites for avoiding gout but also keep your joints flexible. However, when there occurs gout flare up and your joint is a swollen painful lump, you should pay attention towards reducing your sufferings through proper diet, remedies and medicines and never do exercise. It may prolong your gout attack. Just gently moving your joints through its range of motion may prevent stiffness in such periods. It is when your gout flare up is subsided should you begin gradual exercising for regaining strength and movement of the muscles adjoining the joints.
I am citing certain exercises below that may help reduce your painful symptoms and recurrence of gout flare-ups. While doing exercise, you must take utmost precaution because you certainly do not want to make the pain of your joints get worsened by exercising in the wrong way. Its better to practically learn from a trained teacher about how to do the exercises so that they go easy on your joints. One more caution- consult your doctor before starting any form of exercise.
II. Shoulders Stretching Let both of your hands by your sides. Now roll your shoulders forward for about a half minute. Then roll shoulders backwards for another 30 seconds. Repeat for about 5-10 times.
Potential Health Benefits Of Coconut Sugar
Coconut sugar provides a few potential health benefits, but it is primarily a sweetener and is not rich in nutrients.
Still, it could:
Prevent low blood sugar. The body relies on glucose for energy. Like brown sugar and cane sugar, coconut sugar can help raise blood glucose levels and prevent conditions such as low blood sugar, or hypoglycemia.
Hypoglycemia can make you feel hungry, shaky, sweaty, dizzy, or nauseous. It can even lead to seizures and coma. If you are looking for a natural, plant-based sweetener to keep your blood glucose and energy levels up, coconut sugar is the ideal choice.
Lower chances of a blood sugar spike. Per serving, coconut sugar contains a small amount of inulin, a type of soluble fiber that can make post-meal blood sugar spikes less likely. Foods containing inulin can be healthy choices for people with diabetes.
Continued
Organ Meats Are Extremely High In Purines And Should Also Be Avoided
Organ meats, known as Offal, contain by far the most purines of any food in the human diet.
The most common forms of offal in the Western diet include liver , brain, heart, kidneys, and a mixture called Pâté.
Below is the purine content of a handful of foods. Note this is just an example Ive selected, and you can find much more extensive lists on Goutpal or here.
Purine Content of Food :
Consider that values listed are per 100 grams, so portion sizes must be taken into account Meat portions we eat tend to be heaviest.
Previous studies have not differentiated between intake of conventional meat and offal, so recommendations have to be the same. Given the strong link between meat intake and gout which is based on purine content alone offal should definitely be avoided too.
Somewhat contradictory to the purine-gout theory, consumption of purine-rich vegetables is not associated with an increased risk of gout .
Researchers speculate this could be due to a lower bioavailability of purines in vegetabes, as well as other nutrients which may offset the harmful effects of their purines.
Summary: Organ meats are some of the highest purine foods and should be completely avoided if you suffer gout attacks.
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What Are The Benefits Of Eating Shredded Coconut
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Coconut adds flavor to a variety of foods such as pies, cookies, soups and shrimp dishes, and it supplies key vitamins and minerals. Shredded coconut also contains 33 grams of fat and 40 grams of sugar per 1-cup serving, which significantly decreases the nutritional value of the food. While you’ll reap some nutritional benefits when you eat shredded coconut, you should practice moderation when adding it to your diet.
Coconut Water And Gout
Gout is considered to be a form of inflammatory arthritis and is usually very painful. Anyone who suffers from gout has one or more of their joints affected at a time. Gout will often affect the big toe joint but other joints like the elbow, wrist, fingers, knees, and ankles can also be affected.
Worse symptoms are referred to as flares. If there are no evident symptoms, that is termed remission. There has not been an established or specific gout cure. It can, however be effectively treated and managed with some self-management remedies and drugs. Coconut water and gout are deemed to be effective ways of management. We offer you the details about how it may help.
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These Are Considered The Best Fruits For Gout
1. Tart Cherries
Your uric acid count can be surprisingly affected by various fruits. One of the best fruits for gout is tart cherries. Doctors will even suggest that while having an attack you should drink several glasses of the tart cherry juice.
There is quite a lot of vitamin C and fiber contained in cherries. Vitamin C certainly helps reduce uric acid levels quite considerably and also controls inflammation of swollen joints.
Studies have shown that vitamin C consistently taken will reduce uric acid levels by up to 50%.
2. Strawberries
The healing effects and the power of strawberries were discovered by Linnaeus, the father of botany. It was during one of his gout attacks that his wife suggested he eat a few of these berries.
He wasnt keen on the idea but decided that it wouldnt hurt. After eating them he discovered that his wifes suggestion was correct and after that, if he suffered a gout attack, he would then eat the tasty strawberries.
A Warning remember that fruits and fruit juices are high in sugar and can possibly have a deleterious effect on your blood sugar levels.
3. Pineapple
The pineapple is the only fruit that contains bromelain as well as vitamin C. It has already been discovered that the breakdown of uric acid is something that bromelain is able to do, which means helping to reduce the pain from gout.
4. Apple
5. Lemon
6. Grapes
7. Bananas
8. Pomegranates
9. Kiwi Fruit
10. Mango
11. Coconut
12. Avocado
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May Benefit Heart Health
Studies have found that people who live on Polynesian islands and frequently eat coconut meat have lower rates of heart disease than those who follow a Western diet .
However, native Polynesians also eat more fish and less processed foods, so its unclear if these lower rates are due to eating coconut or other aspects of their diet .
Another study in 1,837 Filipino women found that those who ate more coconut oil not only had higher levels of HDL cholesterol but also higher levels of LDL cholesterol and triglycerides (
10 ).
Consuming virgin coconut oil, which is extracted from dried coconut meat, may reduce belly fat. This is especially beneficial because excess belly fat increases your risk of heart disease and diabetes .
A study in 20 people with obesity found the waist size of male participants decreased by an average of about 1 inch after they consumed 1 ounce of virgin coconut oil daily for 4 weeks. The female participants did not experience a significant reduction .
However, in one longer study, women who consumed 1 ounce of refined coconut oil daily for 12 weeks experienced a reduction of 0.5 inches from their waist measurement, on average (
improve cholesterol levels and help decrease belly fat, which is a risk factor for heart disease.
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Coconut Oil And Candida
Candida albicans is a genus of yeast and responsible for causing various disease such as thrush, yeast infection, vaginal yeast infections, etc.
Not only this an overgrowth of this can physically damage the lining of intestine causing 1) less absorption of nutrients and 2) passing of toxins, bacteria and other microbes into the bloodstream.
One way to keep these in control is to keep a fibre rich diet.
Several antibiotics also promote candida. Coconut meat and coconut oil – both can prove to be beneficial in this case.
Why? because coconut meat is rich in fibre, a diet which promotes the growth of good bacteria and secondly, MCTs / MCFAs present in coconut oil have an anti-microbial action and helps in killing this yeast.
It is important to understand that coconut is not found to impact good bacteria.
Ways To Decrease Uric Acid Level
Increased uric acid level cause many problems in our body.
1. Lack of water intake cause accumulation of uric acid in our body.2. Intake of high protein diet.3. Because of liver problems.4. Because of kidney problems.5. According to ayurveda this a problem of vatrakta.
1. Pain and swelling in toe.
2. Joints pain specially in finger’s joints in initial stage.3. Red patches on skin with itching.4. Increase pitta in nadi .5. Swelling in all joints especially in ankle joint and below knee.
7 ways to reduce uric acid level:1. Drink plenty of water.2. Drink soda water daily.3. Drink coconut water daily.4. Take chandan ark.
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Is Coconut Water Good For Gout
Coconut water has been shown to contain anti-inflammatory and anti-oxidation effects. This means that it can combat inflammation within the body. Since gout is an inflammatory condition, then, coconut water can ultimately help a gout sufferer. If the body has excess purines, you are most likely to suffer from gout. Coconut water can assist the body by neutralizing some purines that are in excess at a time, and that is how it helps in reducing the swelling that comes with gout. Eventually, this eases the pain.
The Cause Of Gout Is More Than Just Diet
While diet is critical, dont overlook other important factors that affect gout. These include family history, sleep apnoea, and lack of physical exercise to name a few.
Further discussion of best treatment for gout is outside the scope of this article. But there are foods thought to be protective namely dairy, cherries, and coffee, in decreasing order of evidence.
And as much as I prefer focusing on what you should eat to prevent health scares, there are just so many clear trigger foods for gout.
Its important to deal with these factors first and foremost.
About Joe Leech, Dietitian
Joe Leech is a university-qualified dietitian from Australia.
He graduated with a Bachelor’s degree in exercise science, followed by a Master’s degree in Nutrition and Dietetics in 2011.
Learn more about him on the About page.
Joe Leech, Dietitian
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Considerations And Serving Tips
Because 29 grams of the total fat in a serving of shredded coconut are saturated, the food should be viewed as an occasional treat. Regularly consuming too much saturated fat can increase your risk of cardiovascular disease, obesity and diabetes.
Limit yourself to a small sprinkle of shredded coconut to enhance the flavor of foods such as low-fat plain yogurt or a bowl of oatmeal. Use it to garnish your smoothies or smoothie bowls, add a pinch of coconut to homemade granola, or sprinkle it over homemade protein pancakes — yum!
References
Coconut Meat Has A Good Fibre Content
The coconut meat or the white flesh of coconut when included in the diet provides ample quantity of fibre. High fibre in diet increases bulk.
This further increases the transit time and smooth passage of food in the intestines and results in more absorption of nutrients. This also helps in preventing diarrhoea or constipation.
What does this mean?The fibre in coconut helps proper passage and absorption of food and prevents constipation and diarrhea.
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Types Of Coconut Products
The raw white meat inside a coconut is referred to as the kernel. It has a firm texture and delicious, slightly sweet flavor .
If you have a whole coconut, you can scrape the raw meat out of the shell and eat it. In its processed form, youll usually find it sliced, shaved, or grated .
Coconut milk and cream are made by pressing the raw, grated meat .
Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into flour .
Coconut oil is also extracted from the meat (2, 3,
14 ).
One review on the benefits of MCTs in people with obesity found these fats may promote body fat loss when eaten in place of long-chain saturated fats from animal foods .
Summary Although coconut meat is high in fat, the MCTs it contains may help you lose excess body fat. The meat also provides carbs and protein along with many essential minerals, such as manganese, copper, iron, and selenium.
A Good Diet For Gout Should Not Include Soft Drinks Or Fruit Juice
Added sugar is a big problem in the modern diet.
Generally speaking, the sugar that is added to our food and drink products are 50% glucose and 50% fructose.
While glucose molecules are metabolised in the cell, fructose is metabolised in the liver. Further explanation is out of the scope of this article, but they behave very differently in the body.
Fructose intake, and not glucose intake, is strongly linked with gout.
Soft drinks and fruit juices tend to have the greatest amount of added sugar, and therefore the greatest amount of added fructose.
In fact, gout occurrence in the US has risen in line with fructose consumption since 1970 .
In a large study of over 46,000 men, researches found that two or more sugar-sweetened soft drinks a day was associated with an 85% increased risk of gout .
The largest consumers of sugar-sweetened soft drinks actually had a risk of gout comparable to the risk seen with three to five servings of alcohol.
Unfortunately the researchers did not account for family history of gout, which may or may not have changed their findings somewhat.
The strange thing out of all this, however, is that soft drinks dont typically contain purines.
Fructose is thought to be the culprit linking added sugars with gout. It appears to share the same mechanism as alcohol: fructose accelerates the breakdown of purine-containing nucleotides like ATP. This in turn drives up uric acid levels 90120-5/abstract” rel=”nofollow”> 13, 14, 15).
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Side Effects Of Too Much Lemon Juice
The medical studies reported that the adults treated with lemon juice didnt have any side effects. However, lemon juice is still acidic until your body digests it. The natural lemon acid can wear away the enamel of your teeth.
It may also irritate your mouth, throat, and stomach. To prevent these side effects, avoid drinking pure, undiluted lemon juice. Rinse your mouth with water or brush your teeth right after drinking lemon water.
Chicken Beef And Other Meats Appear To Be Foods To Avoid With Gout
The conversion of purines to uric acid, in theory, causes gout.
Therefore high-purine foods are often suspected to trigger symptoms.
Meat, and to a lesser extent seafood, are prime suspects. This includes all the most common meats like beef, chicken, pork and lamb.
The data available somewhat confirms suspicions.
Each additional daily serving of meat or seafood is associated with a 21% or 7% increased risk of gout, respectively . This implies meat could be three times worse than seafood.
There was another similar study that found even greater risks associated with meat intake, but none for seafood. Overall this suggests seafood is far less of a concern than meat .
For those who already have gout, the impact of meat intake on symptoms is even worse. This is likely due to sharper increases in blood uric acid, as well as poorer clearance by the body .
Therefore if you have a history of gout, it is best to dramatically reduce your meat intake, and seafood as well to a lesser extent. Anecdotal evidence suggests avoiding dark part of salmon, and de-veining prawns/shrimp before eating.
You should also buy your meat direct from the butcher where possible, or at least the better quality choices in the supermarket. Sausages and low-quality ground beef may contain traces of organ meat that can cause big problems .
Summary: Frequent consumption of meat is strongly linked with gout risk. The impact of seafood appears far less severe, but there is a link.
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Tired Of Regular Gout Flare
If so Ive got some goods news
The cause of gout is simply too much uric acid build up in your joints. Before you rush to the doctor, you can take steps to fight back against too much uric acid – the safe and natural way!
Nutritionist Evan Burns, reveals how in his FREE report, with a dozen ways to fight excess uric acid — without prescriptions or steroids!
Foods You Should Eliminate Or Enjoy In Moderation
Because food can significantly contribute to your gout symptoms, its important to treat this disorder by avoiding the foods that cause uric acid formation in your body.
To eliminate gout, you must eliminate the sources of uric acid in your diet.
The #1 source of uric acid is foods high in purines.
The following foods should be entirely avoided if you have gout:
- Anchovies
- Shrimp
- Lobster
Researchers used to believe that plant sources of protein high in purines also contribute to symptoms, but new evidence indicates that these plant sources are safe for individuals with gout to eat .
Reduce or Eliminate Your Sugar Intake
Those with diets high in sugars are more likely to have gout, in addition to other medical issues.
Excessive sugar contributes to the buildup of uric acid.
Especially look for the use of high-fructose corn syrup in processed foods, but also carefully look for other added sugars, such as:
- Cane juice and cane syrup
- Corn sweetener or corn syrup
- Dextrose
- Malt syrup
- Sucrose
Its important to avoid processed foods made with granulated white sugar, honey, agave syrup, brown sugar, confectioners sugar, invert sugar, molasses, raw sugar, or syrup.
These sugars should only be enjoyed occasionally, not daily or weekly.
Reduce or Eliminate Grains in Your Diet
Simple, refined carbohydrates are easily converted to sugar in your body, which can contribute to gout.
Reduce or Eliminate Alcohol Consumption
Alcohol is also easily converted into sugar.
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