5 Risk Factors of Gout that You Should Know
5 Risk Factors of Gout that You Should Know
Gout is a form of inflammatory arthritis that causes pain, swelling and stiffness in the joints. It will cause urate crystals to emerge and accumulate in your joint, causing inflammation and intense pain in a gout attack. Gout occurs when the level of uric acid in your body is too high. If your body makes too much or removes too little uric acid, urate levels will build up in your body, and you will face a potential risk of developing gout. There are 5 major risk factors of gout that you should know.
Diet
The human body produces uric acid in the process of breaking down purines. High-purine foods can exert extra pressure on your kidneys and increase the risk of developing gout. They are exemplified by certain meats, seafood and beverages.
- - Meat: red meat, organ meat, game meat.
- - Seafood: Anchovies, sardines, mackerel, scallops.
- - Beverage: Beer, distilled liquors, drinks rich in fructose (like fruit juices).
Age and Sex
Generally, gout strikes men more often than women. Women have lower uric acid levels because of the female hormone estrogen, which can increase the removal of uric acid by the kidneys. After menopause, women lose estrogen, and their uric acid levels will rise. That means their chances of getting gout are increased. Gouts tend to be more common after middle age. However, men are more likely to develop gouts earlier (usually between the ages of 30 and 50). Whereas women generally develop signs and symptoms of gouts after menopause.
Medications
Certain medications can increase the levels of uric acid in the body. If you notice any gout symptoms, ask your doctors and confirm whether you can have the medicine you are taking currently. This category includes:
- - Diuretics (or water pills): This kind of medicine helps your body eliminate excess fluid. Diuretics are used to treat conditions such as high blood pressure and edema. However, they can also cause a side effect of too much uric acid in your body.
- - Aspirin: It can raise uric acid in your blood. Even low doses of aspirin can trigger gouts. Research shows that this effect of aspirin is more common in women than in men.
- - Niacin: It is a kind of vitamin. When taken in large amounts, it can cause an excess of uric acid in the blood.
- - Cyclosporine: It is an immunosuppressant for organ transplant accepters and is approved to treat some autoimmune diseases. Cyclosporine therapy may decrease renal urate clearance and cause hyperuricemia, which means high uric acid levels in your body.
- - Salicylates: Drugs containing salicylates can worsen the condition. It can also lessen the effects of some medicines used to treat gouts.
Health conditions
People with certain health conditions are more likely to develop gout, including:
- - Overweight or obesity.
- - Congestive heart failure.
- - Diabetes.
- - Hypertension (high blood pressure).
- - Kidney disease.
- - Blood cancer.
Genetics
Genetic factors influence multiple complex processes in the human body. A family history of gout can increase a person’s risk of developing gouts. If your first degree relative, such as a sibling or a parent, has gouts, you're more likely to develop this disease. Ask a doctor to know if you should get genetically tested for gouts.
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Foods You Should Be Eating Every Day
Maintaining a nutritious diet is a critical component of overall health. It's essential to ensure that you're providing your body with optimal nutrients to function effectively. The market offers a multitude of "superfoods" that are celebrated for their extensive health advantages, earning them the title "superfoods" due to their remarkable health properties.With a vast selection of these nutrient-rich foods available, identifying the most beneficial options can be challenging. We are here to assist you in navigating these choices. Our research has led us to curate a list of 19 exceptional foods that, when incorporated into your daily diet, can offer substantial health rewards. Prioritize including these items in your regular meal plan to enhance your well-being.
Flaxseeds
Incorporating flaxseeds into your diet is a simple strategy for significantly increasing your fiber intake. Available in the bulk section of most supermarkets, these seeds can be effortlessly added to a variety of dishes, including salads and seafood, enhancing both the nutritional value and texture of your meals. For context, just one tablespoon of ground flaxseeds can enrich your cereal, yogurt, or salad with approximately 2.8 grams of fiber.
Extensive medical research supports the health benefits of flaxseeds, also known as linseeds. Beyond fiber, they offer a wealth of micronutrients such as essential fatty acids (notably alpha-linolenic acid), vitamin B1, and manganese. These nutrients are critical, as they contribute to a diet rich in heart-healthy omega-3 fats and antioxidants. Regular consumption of flaxseeds may therefore help mitigate the risk of several chronic conditions, including heart disease, cancer, and type II diabetes.
Beans
Beans are recognized not only as a nutritious staple but also for their remarkable health benefits. Rich in soluble fiber, these legumes play an essential role in cholesterol management by absorbing it and facilitating its elimination from the body, thereby protecting artery walls from cholesterol buildup. Additionally, beans are a powerhouse of antioxidants, making them an invaluable addition to a health-conscious diet.
Easily integrated into various dishes, beans can enhance the nutritional profile of meals without compromising on taste. From robust chili enriched with kidney beans to fresh bean salads or even discretely blended into casseroles and pasta sauces, beans adapt well, absorbing the flavors of accompanying spices and ingredients. Incorporating beans into your diet is a smart and delicious way to promote heart health and overall wellbeing.
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Blueberries
Blueberries stand out in the fruit category due to their exceptionally high antioxidant content, surpassing over 40 other fruits, including strawberries and raspberries. Not only are they a nutritious dietary choice, but they also offer the highest value in terms of antioxidant benefits. It’s recommended to incorporate blueberries into one’s diet by adding them to Greek yogurt or including them in a fresh fruit salad.
Research from Rutgers University highlights blueberries as a valuable ally for both internal and external health. Regular consumption of blueberries has been linked to the prevention of urinary tract infections by inhibiting bacteria adherence to bladder walls, further supporting their healing benefits. Additionally, their rich antioxidant properties contribute to the hydration and softening of the skin.
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Yogurt
A single serving of yogurt offers a substantial amount of daily calcium, boosting bone health effectively. Yogurt is also often enriched with probiotics, which support gastrointestinal health by safeguarding against harmful bacteria that may cause infections. Incorporating a bowl of yogurt into your morning routine, perhaps topped with blueberries, can significantly enhance your general wellbeing.
Published research in the American Journal of Clinical Nutrition indicates that a diet including regular consumption of yogurt may offer protection against various health issues, including asthma, infections, numerous gastrointestinal disorders, and potentially cancer. The inclusion of yogurt in one's diet is a proactive measure towards maintaining overall health.
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Oats
Starting your morning with yogurt? Enhance its health benefits by incorporating a serving of oats. This humble grain is scientifically validated to aid in reducing cholesterol and blood pressure, offering a significant health advantage for adults focused on managing these concerns. A portion size of 1 ½ cups (375 mL) of cooked oatmeal or three packets of instant oatmeal contains the optimal level of beta-glucan—a soluble fiber known to decrease cholesterol by approximately 5% and heart attack risk by around 10%.
Scholarly research undertaken at the University of Manitoba, Canada, underscores the efficacy of beta-glucan-rich foods like oats in curtailing risk factors associated with heart disease. These studies, spanning a fortnight, involved subjects incorporating various beta-glucan sources—including oat bran, rolled oats, and oatmeal—into their diet, consumed through breakfast cereals, breads, muffins, powders, and muesli, demonstrating a tangible improvement in cardiovascular health indicators.
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Broccoli
Broccoli stands out among vegetables as an exemplary choice, akin to the prominence of blueberries among fruits. It contains sulfur compounds that activate genes to boost the production of detoxifying enzymes, mitigating the risk of cancerous developments. This versatile vegetable can be enjoyed raw with a low-fat dip, cooked as an accompaniment, tossed into salads, or incorporated into casseroles.
Extensive research by the American Cancer Society has established a link between the consumption of cruciferous vegetables, such as broccoli, cabbage, bok choy, arugula, Brussels sprouts, cauliflower, collard greens, radishes, kale, mustard greens, watercress, and turnips — all recognizable by their dense green flower clusters — and a decreased risk of colorectal and other cancers. These findings underscore the significant health benefits of regularly including such vegetables in one's diet.
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Eggs
Eggs are an excellent source of high-quality protein, providing sustained energy and reducing the urge to indulge in less healthy snacks. They contribute positively to ocular health, as well. A breakfast incorporating an egg or two, complemented by fresh fruit or whole grain toast, is a nourishing way to start the day with essential nutrients.
Eggs encapsulate a remarkable spectrum of vitamins and minerals, making them an integral component of a balanced diet. They provide vitamin D, A, and K, folate, calcium, zinc, B12, B2, B6, selenium, and phosphorus, in addition to protein, essential fatty acids, and an array of trace nutrients. Their rich nutrient profile establishes eggs as a formidable dietary choice for overall health maintenance.
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Spinach
Spinach is recognized for its plethora of health advantages, serving as an excellent source of essential nutrients including vitamins A, C, and K, as well as fiber, iron, calcium, potassium, magnesium, and vitamin E. Versatile in use, it can be consumed raw in salads, or cooked as a nutritious complement to dishes such as chicken breast. For those averse to its flavor, incorporating spinach into homemade smoothies is an effective way to benefit from its nutrients without altering the taste. Endorsed by healthcare professionals and studies, such as the 2002 research by Harvard Medical School, spinach has been linked to significant health improvements, including a 40-percent decrease in ovarian cancer risk among women with high intake of the flavonoid kaempferol, which spinach contains. This study observed the dietary patterns of 66,940 women, underlining the importance of flavonoid-rich diets for disease prevention.
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Mixed Nuts
Recent studies, including those conducted by the Dana-Farber Cancer Institute and Harvard Medical School and published in the New England Journal of Medicine, point to the significant health benefits of consuming nuts. Regular consumption of nuts, which are rich in heart-healthy unsaturated fats, has been associated with increased longevity—a potential extension of life expectancy by up to two years when compared to individuals who do not include nuts in their diet. Among the variety of nuts, walnuts and almonds are particularly recommended due to their nutritional profiles. The research, as noted by Charles Fuchs, underscores a growing body of evidence indicating that incorporating a serving (approximately 1 ounce) of nuts into one's daily diet contributes to a longer, healthier life.
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Oranges
Consuming a single large orange can fully satisfy the recommended daily intake of Vitamin C. This flavorful citrus fruit is not only rich in essential nutrients, such as fiber and folate, but it is also considered a highly beneficial addition to a daily dietary regimen.
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Avocado
Avocados have a long-standing history and have recently gained popularity due to their nutritional value and versatility in culinary applications. Not only are they delicious, but they also serve as a healthy addition to various dishes, whether as guacamole, a toast topping, a supplement to meals, or an ingredient in smoothies. The significant health benefits associated with avocados are noteworthy.
According to Health.com, despite their high-fat content, avocados consist predominantly of monounsaturated fatty acids (MUFAs), which are beneficial for health. Avocados are a rich source of MUFAs and provide an abundance of essential nutrients. They are particularly rich in fiber, vitamins such as vitamin E and B vitamins, and minerals like potassium, making them a wise choice for those seeking a nutritious food option.
Sweet Potatoes
Sweet potatoes are a valuable addition to a balanced diet, though they often don't receive the recognition they deserve. Typically, individuals may consume a higher quantity of white potatoes, but sweet potatoes offer substantial benefits due to their nutrient content. The vibrant orange hue of sweet potatoes is attributed to their high levels of alpha and beta carotene, akin to the nutrients found in carrots. These compounds are converted by the body into vitamin A, which is essential for maintaining healthy eyesight, bone strength, and a robust immune system. Moreover, sweet potatoes contain phytochemicals that function as antioxidants, combating free radicals that may contribute to disease formation, as per insights from Eating Well.
A modest serving of only half a cup, or one medium-sized sweet potato, provides an impressive array of nutrients including vitamins A, C, and B6, along with potassium, manganese, lutein, and zeaxanthin. This makes the sweet potato a nutrient-dense choice that can support a variety of health functions.
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Whole Grains
It is a common misconception that all carbohydrates are detrimental to one's health, leading many individuals to adopt low-carbohydrate diets or attempt to eliminate carbs altogether. This approach, however, is not always advisable. Although it is important to avoid excessive intake of any food, including carbohydrates, the substantial concern lies with the consumption of refined grains such as white bread, pasta, and rice. On the contrary, whole grains are beneficial and should be included in our daily diet. As noted by Health.com, whole grains are an essential source of fiber, plant-based protein, vitamins, minerals, and phytochemicals, all of which are integral to maintaining good health.
Chia Seeds
Chia seeds are renowned for their nutrient density, despite their diminutive size. It is advisable to use them sparingly due to their calorific content when adding them to meals such as oatmeal, yogurt, or smoothies. When consumed in appropriate amounts, chia seeds offer substantial health benefits, including a rich supply of omega-3 fatty acids, protein, and fiber. They promote satiety and can aid in reducing the urge for frequent snacking. Moreover, chia seeds have the ability to absorb water and expand, a property that contributes to a feeling of fullness when ingested, as noted by Reader's Digest. Research published in the Journal of Food Science and Technology highlights that chia seeds may contribute to the regulation of blood sugar levels, support digestive health, and foster cardiovascular well-being.
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Carrots
Carrots, akin to sweet potatoes, owe their vibrant orange hue to carotenoids. These fat-soluble compounds have been linked to a decreased incidence of various cancers and a lessened risk and intensity of inflammatory diseases, such as asthma and rheumatoid arthritis, as reported by Huffington Post. For individuals who do not favor carrots, alternatives like sweet potatoes, pumpkin, butternut squash, yellow bell peppers, and mangos also offer comparable health benefits. Incorporating ½ cup of these foods into one’s daily lunch provides a straightforward method to meet the daily recommended intake and can be enjoyed progressively over the day.
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Peanut Butter
Peanut butter offers a multitude of health benefits, including a rich supply of antioxidants such as arginine and resveratrol. It is, however, high in fat content, and thus should be consumed in moderation. A recommended serving is approximately one tablespoon per day. Bridget Swinney, a registered dietitian, endorses daily consumption of peanut butter for its nutritional value and presence of beneficial compounds.
When selecting a peanut butter brand, it is crucial to opt for all-natural varieties that refrain from incorporating excessive oils and added sugars, thereby maximizing its health potential. Peanut butter is not only a source of vital antioxidants but is also abundant in niacin, a B vitamin crucial for maintaining healthy skin and nerves, energy production, and may even contribute to reducing the risk of Alzheimer's disease. This has been noted by Reader's Digest, emphasizing the importance of choosing the right product for optimal health advantages.
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Tomatoes
Tomatoes are a versatile and beneficial dietary choice, effortlessly integrated into a multitude of dishes such as salads, sauces, sandwiches, and pizzas, or simply grilled as a standalone snack. It is advisable to opt for red tomatoes, as they are particularly rich in the antioxidant lycopene, according to the Huffington Post. Consuming foods with lycopene can contribute to a lower risk of various cancers including those of the bladder, lung, prostate, skin, and stomach, as well as promote heart health by decreasing the risk of coronary artery disease.
The advantages of tomato consumption may be even more pronounced for men; as Men's Journal cites a Harvard study indicating that men who enjoy tomato sauce multiple times weekly may experience up to a 35% reduction in prostate cancer risk. Tanya Zuckerbrot, M.S., R.D., recommends maintaining the healthfulness of tomatoes by serving them with steamed vegetables, eggs, or atop wholesome whole grain or homemade cauliflower pizza crust. For optimal benefit, the Huffington Post suggests incorporating approximately eight cherry tomatoes into your daily diet.
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Healthy Oils
Incorporating olive oil into one's diet can be beneficial for health; it doesn't necessitate consuming it by the spoonful. Instead, use it to enhance the flavor and nutritive value of vegetables, such as by roasting cruciferous greens or carrots in olive oil, or as a base in dressings for leafy salads such as spinach. Recognized for its heart-healthy properties, olive oil is a staple of the Mediterranean diet, which was heralded as the best overall diet for 2019 by the US News and World Report. Extra virgin olive oil is particularly valuable, rich in monounsaturated fats and polyphenols, which contribute to chronic disease prevention and better nutrient absorption, according to Registered Dietitian Elena Paravantes Hargitt.
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Dark Chocolate
Dark chocolate might not be the obvious choice for a daily health food, but when consumed in moderation, it can be part of a balanced diet. The crucial factor here is the quality of the chocolate—only high-quality dark chocolate reaps the advertised health benefits. This is because cocoa contains a significant amount of antioxidants, which can contribute to improved heart health. As advised by Reader's Digest, a moderate intake of just two tablespoons of cocoa powder can be sufficient. Integrating this into your evening routine as a dessert, perhaps around four times a week, has the potential to lower blood pressure and enhance the function of blood vessels. Remarkably, this modest portion of cocoa powder can surpass a cup of green tea in antioxidant content. For additional insights and articles on healthy eating, consider exploring further resources.
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Foods (That Aren’t Oranges) That Are Packed with Vitamin C
It is widely recognized that ensuring an adequate intake of vitamin C is crucial for the maintenance of a robust immune system and overall health. Citrus fruits such as oranges, grapefruits, lemons, and limes are well-known sources of this essential nutrient. However, it is less commonly known that a considerable variety of foods also contain high levels of vitamin C. This nutrient serves as a powerful antioxidant, fortifying our immune response against various ailments including the common cold and influenza. Now, we shall explore a selection of nutritious foods that are rich in vitamin C.
Broccoli
Broccoli is a highly nutritious vegetable that is rich in fiber and packed with essential vitamins and minerals. It is a versatile component of a healthy diet, with its flavor and texture varying significantly depending on the preparation method. Broccoli is an excellent source of vitamin C, with a single cup of cooked broccoli providing approximately 100 milligrams, surpassing the daily recommended intake. For those who enjoy its distinct taste, incorporating mashed, boiled broccoli into sauces, soups, or stews is an excellent way to enhance the nutritional value of your meals.
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Bell Peppers
Vitamin C is commonly associated with orange juice consumption, but a diversity of dietary options exists for meeting the daily recommended intake of this essential nutrient. Bell peppers, including red, green, orange, and yellow varieties, are excellent sources of vitamin C and offer the added benefit of low sugar content. The concentration of vitamin C varies among these peppers, with red bell peppers containing the highest amount. Notably, even one medium-sized green bell pepper is sufficient to fulfill the daily vitamin C requirement, expanding the options beyond citrus fruits for those seeking to enhance their intake of this vital vitamin.
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Brussels Sprouts
Brussels sprouts, often overlooked due to their notorious reputation among both children and adults, hold a heritage traceable to its namesake, the city of Brussels, where they were cultivated almost a thousand years ago. Despite their lukewarm reception in North American palates, these vegetables have achieved global distribution, largely credited to their impressive nutritional profile. Just six Brussels sprouts provide the full daily requirement of vitamin C.
In addition to being a rich source of this essential nutrient, Brussels sprouts are also abundant in dietary fiber, aiding in satiety and promoting a feeling of fullness. For those who may not favor their distinctive taste, culinary techniques such as boiling and shredding or sautéing with savory additions like chopped bacon—a non-vegetarian/vegan option—can enhance their flavor, making them a versatile and healthful addition to any meal.
Kiwi
The kiwi fruit, with its delightful blend of sweetness, subtle tart undertones, and distinctive texture, offers a refreshing addition to various dishes, including fruit salads and exotic concoctions. Despite its culinary versatility, the kiwi may not share the widespread acclaim of more prevalent healthful selections such as pineapples or strawberries. This is possibly due to its diminutive stature and the somewhat cumbersome nature of peeling its skin. Nonetheless, the kiwi is immensely nutritious, boasting an exceptional vitamin C content—a single kiwi provides approximately double the recommended daily intake of this essential nutrient, making it well worth the minimal effort required for its preparation.
Papaya
The papaya, a tropical fruit commonly showcased in buffets at resorts across the Caribbean, including Mexico, Cuba, and the Dominican Republic, has less visibility in the United States and Canada, despite its availability in most supermarkets. This fruit is a rich source of vitamin C, containing approximately double the daily recommended intake in just one serving. For those who may not favor its mild taste, blending papaya into a nutritious smoothie with milk and other fruits can be a delicious way to incorporate it into a balanced breakfast.
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Strawberries
The strawberry holds a distinguished position as the foremost choice of berry in North America, celebrated for its exquisite blend of sweetness and a hint of tartness—a balance that is often enhanced when harvested locally and in season. This delectable fruit not only delights the palate but also offers a healthy profile, being low in sugars and calories. Moreover, its richness in potent antioxidants fortifies the immune system and contributes to neutralizing harmful free radicals. Additionally, strawberries provide a significant quantity of vitamin C, with a modest serving of roughly six berries meeting the daily requirement. For optimal quality and flavor, it is advisable to procure strawberries that are locally grown during the peak summer months, or better yet, picked fresh by hand.
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Kohlrabi
Kohlrabi, a lesser-known vegetable with a flavor reminiscent of cabbage and Brussels sprouts, is poised to gain popularity in the culinary world. This nutritious vegetable is a powerhouse of health benefits, offering an impressive amount of vitamin C—exceeding the daily recommended intake in just one cup. Additionally, kohlrabi is a rich source of potassium, fiber, and vitamin B6, which collectively contribute to enhanced energy, satiety, and digestive regularity.
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Pineapple
Pineapple stands among the sweetest of fruits, contributing to its widespread appeal. When fully ripe, it offers a natural sweetness that can satiate dessert cravings, potentially substituting for sugary confections like ice cream or cake. Its delightful taste also enhances smoothies, helping to balance the flavors of less palatable fruits and vegetables.
Beyond its sweetness, pineapple is a rich source of vitamin C, with a single serving providing approximately the daily recommended intake. However, it is important to note that pineapple does contain high levels of natural sugars and should be consumed in moderation as part of a balanced diet.
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Chili Peppers
Spicy cuisine offers numerous benefits, notably assisting individuals in achieving their health and weight management objectives by promoting satiety and reducing the likelihood of excessive consumption. Additionally, spicy foods are recognized for their efficacy in decongesting nasal passages, a familiar sensation to those who enjoy piquant dishes like stir-fries and curries.
Among various spicy ingredients, chili peppers are particularly noteworthy. They not only enhance the flavor profile of meals such as chili and salsa but also are an outstanding source of vitamin C. A single small chili pepper can fulfill the daily vitamin C requirement, with a pair of them providing an even greater nutritional benefit. However, it is advised to keep a glass of milk at hand to mitigate the heat intensity, which may be surprisingly potent for some palates.
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Kale
Kale has emerged as a prominent "superfood" in recent discourse due to its nutritional benefits and culinary versatility. This robust leafy green distinguishes itself from its counterparts with its ability to be consumed in multiple forms—raw, baked or fried—each preparation method offering a distinct texture and flavor profile. Kale's exemplary nutritional profile is marked by an abundance of vital vitamins and minerals, notably vitamin C, where just one cup delivers the recommended daily intake. Additionally, its high fiber content aids in promoting satiety and maintaining digestive regularity, further cementing its status as a nutritional powerhouse.
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Snow Peas
Snow peas are a highly versatile and nutritious addition to numerous dishes, offering a perfect balance of sweet and savory flavors. Rich in dietary fiber, they pair well with an array of meal options including salads, soups, stews, and stir-fries. Remarkably, snow peas are also an excellent source of vitamin C. Consuming just one cup of cooked snow peas fulfills the entire recommended daily intake of this essential vitamin, positioning them on par with citrus fruits in terms of vitamin C content.
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Potato
The potato stands as one of the most adaptable staples in global cuisine, sustaining its position at the heart of numerous beloved dishes, including French fries, mashed potatoes, and shepherd’s pie, across various cultures for generations. Despite its ubiquity, the nutritional virtues of the potato have not been widely extolled, potentially due to its association with some unhealthy preparation methods, like deep-frying. However, when consumed with the skin, a medium-sized potato contributes significantly to dietary vitamin C intake, providing approximately a third of the daily recommended amount. To fully benefit from the potato's nutritional potential, it is advisable to opt for healthier cooking approaches, such as baking over frying, and to limit the use of oil.
