When it comes to eating, the holidays are often the ultimate in indulgence. From cakes and pies to your favorite meats, the holidays can be a paradise of gluttony.
But for individuals living with gout, overindulgence can lead to a flare-up of painful joint inflammation. If you’re looking to stay pain-free this year, some moderation and smart choices are necessary, but you don’t have to completely give up your favorite holiday foods.
With some strategic planning, you can enjoy tasty holiday foods while keeping painful gout flare-ups at bay. For individuals with gout and other issues that impact the feet and ankles, Andrew McCall, DPM, FACFAS, and the skilled team of providers at Alpine Foot and Ankle have you covered. Review our top five tips for navigating the holidays with gout.
Create a list of typical holiday foods, placing them in one of three columns: green, yellow, and red. Green holiday foods are those that are low in purines and not prone to driving up your levels and contributing to a gout flare. Yellow foods are those you can have in moderation, while foods on your red list are those you must limit to the smallest quantities.
This provides a clear guideline so you can enjoy holiday foods without pushing your uric acid levels over the top. This doesn’t mean you should eat small quantities of several foods on the red list. This means that if there’s one food on the red list that your holiday wouldn’t be complete without, choose that one and have only a small serving. This is an excellent way to balance things out without depriving yourself.
Water dilutes the blood and helps prevent gout attacks. Drinking plenty of water helps flush uric acid out of your system, lowering your risk of a flare-up. During the holidays, prioritize staying hydrated and drinking extra water. It’s easy to overlook low water intake, especially if you’re indulging in holiday beverages.
Drinks made with alcohol can exacerbate gout. Alcohol interferes with your body’s ability to eliminate uric acid, causing it to build up in your joints. Opt for nonalcoholic alternatives like sparkling water with a splash of no-sugar-added juice, or enjoy a small glass of wine, which is less likely to cause issues compared to other alcoholic drinks.
It’s tempting to relax and let your workout routine lapse during the holiday season, but staying physically active is essential for preventing a gout flare. Regular movement improves circulation and helps your body manage uric acid levels. Incorporate light exercises, such as walking, yoga, or swimming. Even a short walk after a large meal can make a difference in keeping your joints healthy and your uric acid levels stable.
Stress can contribute to gout flare-ups by increasing inflammation in the body and disrupting healthy routines. The holiday season is a time when stress levels tend to rise due to added responsibilities and pressure. This makes it crucial to find ways to relax.
Take time for yourself, whether it’s through meditation, deep breathing exercises, or simply enjoying a quiet moment with a good book. Managing stress effectively can help keep both your mind and your joints at ease.
Don’t let gout hold you back from enjoying the holidays with your loved ones. If you’re struggling with gout or foot pain, the team at Alpine Foot and Ankle can help. Give us a call to schedule a visit, or book an appointment online. Prioritizing your health is one of the best gifts you can give yourself this holiday season!