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What are the lifestyle changes that can help to manage gout symptoms?
- Published: May 23, 2023
Average read time: 2 minutes
Along with medications to treat your gout, your doctor may recommend lifestyle changes to help you manage your gout symptoms and reduce the risk of future gout attacks1,2
Get physically active2
- It is recommended that adults should be encouraged to exercise for 150 minutes per week of at least moderate physical activity3
- Any amount of physical activity is better than none2,3
Moderate intensity physical exercises
Scrubbing bathroom
Cycling
Fast walking
Quick fact!4
High impact physical activities, such as football and marathon might be putting too much stress on your joints, hence they are not recommended as ’joint-friendly’ exercises
Lose weight2,3
- If you are overweight or obese, losing some weight help to reduce pressure on joints, especially weight-bearing joints, such as hips and knees2
- Maintaining a healthy weight can help relieve joint pain and improve your movement2
Practice good eating habits3
- Eat slowly
- Eat only when you feel hungry
- Stop eating before you feel full
- Eat three times a day
- Put down fork/spoon between bites
- Serve food in smaller plate
Eliminate bad eating habits3
- Eat only at one designated place
- Avoid combine eating with reading or watching TV
- Keep all food in cupboards where they cannot be easily seen
- Immediately place leftovers in storage container and freeze them
- Snack on fresh fruits and vegetables
Protect your joints2,5
Use the ‘SMART’ approach to protect your joints while exercising
Start low, go slow. Pay attention to how your body tolerates certain physical activity
Modify activity when gout symptoms increase, such as pain and stiffness
Activities should be ‘joint-friendly’, such as walking, cycling or dancing
Recognize safe places and ways to be active. Walk in areas with sidewalks and free of obstructions
Talk to your doctor on the type of activity that matches your ability
Modify activity when gout symptoms increase, such as pain and stiffness
Activities should be ‘joint-friendly’, such as walking, cycling or dancing
Recognize safe places and ways to be active. Walk in areas with sidewalks and free of obstructions
Talk to your doctor on the type of activity that matches your ability
References:
- Everything you need to know about gout [Internet]. Healthline [cited 4 Apr 2023]. Available from: https://www.healthline.com/health/gout#and-alcohol.
- Gout [Internet]. CDC [cited 4 Apr 2023] Available from: https://www.cdc.gov/arthritis/basics/gout.html
- Clinical Practice Guidelines on Primary and Secondary Prevention of Cardiovascular Disease 2017 [Internet]. MoH Malaysia [cited Apr 2023]. Available from: https://www.moh.gov.my/moh/resources/Penerbitan/CPG/CARDIOVASCULAR/3.pdf.
- Physical activity for arthritis [Internet]. CDC [cited 4 Apr 2023]. Available from: https://www.cdc.gov/arthritis/basics/physical-activity-overview.html.
- S.M.A.R.T Exercise Tips to Help Manage Arthritis [Internet]. CalPERS [cited 4 Apr 2023]. Available from: https://news.calpers.ca.gov/5-s-m-a-r-t-exercise-tips-to-help-manage-arthritis
MAL2288366 NOV 2023
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