As a "fellow sufferer" who has been troubled by gout for many years, I'd like to share some practical experience with you.
The "ideal weight" we talk about is generally measured by a medical indicator called "Body Mass Index (BMI)". You can calculate it yourself using the formula: BMI = weight (kg) ÷ height (m) squared.
For example: If you are 1.75 meters tall and weigh 85 kilograms, your BMI would be 85 ÷ (1.75 × 1.75) ≈ 27.8.
For the average adult, a BMI between 18.5 and 24 is considered ideal. A BMI over 24 is overweight, and over 28 is obese. For gout patients, lowering your BMI to below 24 is absolutely a huge benefit for controlling the condition. When your weight comes down, your body produces less uric acid, and the pressure on your joints will also be significantly reduced.
So, how do you achieve this specifically? You can't rush it; it needs to be treated as a long-term lifestyle adjustment. Absolutely do not try to lose 10-15 kg (20-30 jin) in a month, as rapid weight loss can actually trigger acute gout attacks! The key lies in six words: Eat smart, move more.
I. How to "Eat Smart"?
This isn't about dieting; it's about eating intelligently.
- Drink more water, drink more water, drink more water! This is the simplest and most important tip. Ensure you drink over 2 liters of water daily (roughly 4 bottles of mineral water). Plain boiled water or light tea are both fine. Adequate water intake helps you urinate more, flushing out uric acid from your body.
- Adjust your diet structure:
- Reduce intake of these: Animal offal (liver, kidney), rich meat broths, hot pot soup, some seafood (sardines, anchovies, shellfish), and beer. These are "purine powerhouses" and direct raw materials for uric acid. Also, reduce sugary drinks and fruit juices, as fructose can affect uric acid metabolism.
- Increase intake of these: Most fresh vegetables (cucumber, tomato, celery, etc.) can be eaten as snacks. Low-fat or skim milk and yogurt are also beneficial for lowering uric acid, according to some studies.
- Choose the right staple foods: Eat more whole grains, such as oats and brown rice, to replace some refined rice and white flour.
- Protein is necessary, but choose wisely: Eggs and milk are excellent sources of high-quality protein. You can eat meat, but prioritize chicken breast and fish, and eat less red meat (pork, beef, lamb). Also, pay attention to the quantity; no more than 150 grams (approx. 3 liang) per day.
II. How to "Move More"?
Exercise is for health, not for exhaustion.
- Choose the right exercise: Our joints are already fragile, so opt for low-impact, joint-friendly aerobic exercises. Examples include brisk walking, swimming, cycling, and yoga. These exercises help you burn calories without easily damaging your joints. Absolutely do not exercise during an acute gout attack.
- Consistency is key: You don't need to aim for running 10 kilometers every day. Develop a habit of exercising 3-5 times a week, for about 30 minutes each time. Even a half-hour walk after dinner, consistently done, will show noticeable results over time.
- Progress gradually: If you haven't exercised for a long time, start with short durations and low intensity to let your body adapt slowly. Walk for 15 minutes today, then try 20 minutes a few days later. Don't put too much pressure on yourself right away.
In summary:
Weight control is a process that takes time and care, with the core being the development of healthy lifestyle habits. "Gentle weight loss" is crucial, with an ideal goal of losing 0.5-1 kg (1-2 jin) per week.
It's best to consult a doctor before starting to create a plan tailored to your specific situation. Stick with it, and you'll find that not only will your uric acid levels be more stable, but your overall mental and physical condition will significantly improve. Keep it up!