Live Life Free of Gout !!!

Gout is an extremely painful inflammation of the joints caused by a buildup of needle-sharp uric-acid crystals. It can be extremely painful and incapacitating, but is treatable in almost all cases. It is common in the big toe, the mid-foot, ankle, and the knee. It’s important to identify and treat it early to avoid pain and complications. Women are not free from the risk of gout, and begin to catch up with men after they reach menopause. Excess body weight has also been associated with gout. Men and obese people are at greater risk. An attack can last for days or months.. 

The prevalence of gout has increased in both older and younger people. The rise in younger people is not explained, but in older people it relates to increased life span, weight (obesity is associated with gout) and use of diuretics. Diuretics are used commonly for hypertension and they elevate the blood levels of uric acid increasing the risk of gout.

Gout is best understood by seeing it as having four stages:

First phase is elevated uric acid without gout or kidney stone, a phase which has no symptoms and is generally not treated.

Second phase is the “acute attack” – with pain and inflammation.

Third phase is the “time between attacks” when a person feels normal but is at risk for recurrence.

Final phase is “chronic gouty arthritis,” where there are “lumps” of uric acid frequent attacks of acute gout, and often a degree of pain even between attacks.



About 10% of cases of gout are due to overproduction of uric acid. When uric acid is overproduced, it is high not only in the blood but also in the urine; raising the risk of both gout and kidney stone. Some people overproduce uric acid due to a genetic defect in an enzyme, in the purine breakdown pathway which leads to over activity of this pathway. Since cells contain DNA, and DNA contains purines, anything that increases the breakdown of cells in the body can lead to more uric acid and gout. For example, if a patient is receiving chemotherapy for a tumor, as the treatment kills the tumor cells, a gout attack or kidney stone can develop as a result of the breakdown of the purines from those cells.

Lifestyle factors can also contribute to gout. To avoid problems, experts recommend:

• To drink plenty of fluids to remain well-hydrated.
• Avoid excessive alcohol consumption, especially beer. However, moderate wine drinking does not appear to increase your risk of gout.
• Limit the amount of organ meats, sardines, anchovies, and red meats you eat. These foods are high in purines.
• Avoid sweetened beverages, especially those containing fructose, which have been linked to higher risk of gout.
• Lose weight if you are overweight or obese. 

Some Food can also flare up the possibility of the problem, so one should also try to avoid such:

Herring: Whereas some types of seafood can be eaten once in a while, others should be off the menu completely for those who have gout. Avoid herring, tuna, and anchovies. On the other hand, shrimp, lobster, eel, and crab are relatively safe.




Red Meat: All meat is not equal when it comes to purine content. White meat is generally better than red. 

 Sugary Drinks: Avoid beverages sweetened with high-fructose corn syrup, such as non-diet sodas or “fruit” drinks. These sweeteners will stimulate the body to produce more uric acid.A study found that men who consumed lots of fructose were at higher risk of developing gout.

Asparagus: Asparagus, cauliflower, spinach, and mushrooms are higher in purines than other vegetables. But if someone like these foods, there’s no reason to avoid them completely. Certainly you wouldn’t want to go wild with these high-purine vegetables, but they don’t seem to be issues like the meats are.


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Exercises to keep you fit....

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Once known as health, is now suffering as a consequence. Whatever may be the age, “The strong scientific evidence of being physically active can help you lead a healthier and even happier life” is always correct. People who indulge in regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

It's medically proven that people who are engaged in regular physical activity have:

• Up to 35% lower risk of coronary heart disease and stroke
• Up to 50% lower risk of type 2 diabetes
• Up to 50% lower risk of colon cancer
• Up to 20% lower risk of breast cancer
• 30% lower risk of early death
• Up to 83% lower risk of osteoarthritis
• Up to 68% lower risk of hip fracture
• 30% lower risk of falls (among older adults)
• Up to 30% lower risk of depression
• Up to 30% lower risk of dementia

Some of the exercises that can help maintain a pain free lifestyle are:

1. Cycling: Cycling on a regular basis can prevent muscle wastage and delay the onset of arthritis. While osteoarthritis is often thought to be an issue relating to cartilage and bones, it could also be considered as one related to the muscles. Cycling avoids the pounding of high-impact aerobic activities, but still offers great cardiovascular benefits. It also strengthens the quads. Try cycling for 10 minutes at a time. Build up to 30 to 40 minutes two to three times a week.

2. Hand stretch: Rheumatoid Arthritis is a disease in which the body's immune system. “The hands and the feet are usually hit first, and these are the joints that are predominantly involved in everyone. So in order to get relief one must do certain Hand stretch exercises by spreading the fingers as wide as they can go, then make a fist, and repeat the stretching and squeezing motion. If you’re in the water, open and close your hands underwater, or try squeezing a foam ball. Let it absorb the water before squeezing it out again. Do it 10-20 minutes a day.

3. Zumba: What makes Zumba, the Latin-inspired dance fitness craze, different from high-impact aerobic classes? It burns calories without jarring your joints. Zumba is known to be a fun and jolly workout plan and that is probably because so much dancing is involved. Dancing is generally known to release positive energy, allowing one to let go of unnecessary stress and pressures of daily life. Indeed, studies suggest that exercise can be helpful in a number of ways. In fact, “Range-of-motion exercise” such as dance is the best form of exercise for people with arthritis because it helps sustain normal/functional joint movement and relieves stiffness. Zumba mostly consists of just dances, making it highly suitable for those who have arthritis.

4. Qi- Gong: This is for anyone desiring better balance, improved posture and a stronger core. Stand tall or sit up straight in a chair and imagine a spring is lifting you from above. Close your eyes and take deep, relaxed breaths in through your nose and out from your mouth. Place your hands on your stomach and focus on moving your diaphragm in and out with each breath. Concentrate on strengthening the core muscles of your abdomen to maintain your balance and posture.

5. Three way Hip Exercise: 

Tips: 1. Face the kitchen sink and hold on. Alternate bring each knee up alternately like you are marching. This will work the muscles in front of your hips.

Tips: 2. Keep your toes facing forward. Raise a leg out to the side and back to work the outer thighs and gluts (Alternate legs). 

Tips: 3. Face forward; extend a leg out behind you until its a few inches off the ground. Hold and lower slowly, then switch legs. This works your butt and lower back.

No more freezing Joints!!!

Joints are the parts of your body where your bones meet. Joint Pain refers to the discomfort, aches, and soreness in any of the body’s joints. It is a common complaint that can be found nearly in every household. Arthritis is a frequent cause of joint pain. There are two main forms of arthritis, both of which may cause many cases of joint pain:

Osteoarthritis- This disease targets the knees, hips, and hands generally. Joint pain due to osteoarthritis results from a breakdown of the cartilage that serves as a cushion and shock absorbed for the joints.

Rheumatoid Arthritis- It can deform and debilitate the joints over time. Rheumatoid arthritis causes pain, inflammation, and fluid buildup in the joints as the membrane that lines them is attacked by the body’s immune system.

How does cold, damp weather affect Arthritis?

Cold, damp weather is well known for aggravating aching bones. Blame it on the barometric pressure. Any change in pressure, or the weight of the air pressing against the surface of the earth, can trigger joint pain or headaches in some people. "Arthritis affects everything else within the joint itself, including the joint lining, which we call the synovial, as well as the ligaments that are within the joint. Rheumatoid and arthritic conditions may react badly to winter; what may be merely a stiff joint or a dull ache in summer months can become a shooting pain in cold, damp weather. Osteoarthritis occurs as a result of 'wear and tear' on joints which causes a degeneration of cartilage at a joint, with the growth of painful bone 'spurs' in the surrounding tissue. It can occur at anybody’s joint, but is most commonly found in fingers, hands, hips and the spine. Like all arthritic conditions, it may react to changes in the weather, and just as good weather can ease pain levels, so the onset of wintry weather can cause an increase in discomfort.

The cold season not only restricts the amount of sunlight – a natural source of vitamin D – that provides strength to the bones, but also makes people susceptible to joint aches.’

In cold weather the body tends to circulate less blood to the peripheral areas as a way of conserving warm blood around the heart. As a result, the joints become inflexible, which leads to joint pain.

So to help you tide over this treacherous season, here are 6 tips:

Tip # 1: Follow a healthy diet by including seasonal fruits, vegetables, pulses, cereals and dairy products into your daily meal.

Tip # 2: It is essential for people, suffering from joint and knee pain to include foods rich in Vitamin K, D and C (like oranges, spinach, cabbage and tomatoes) into their diet; as they play an important role in the production of cartilage and help the body absorb calcium, strengthening the bones.

Tip # 3: Exercise regularly. It not only helps you lose weight but also increases flexibility and strengthens the muscles that support the knee (e.g. aerobics, walking, swimming or cycling). Your knees experience about three to four times your body weight when you walk, so lose weight to help your knees.

Tip # 4: Have warm baths. They are beneficial in keeping your joints warm and help relieve the stiffness and pain of arthritis and other conditions.

Tip # 5: Get some sun. The sun supplies you with essential vitamin D. This is essential for the strengthening of the bones and other bodily functions. So soak up the sun either in the morning or evening. It will not only naturally warm you up; it will also give you much needed nutrients.

Tip # 6: Stay away from unhealthy drinks. Alcohol, tea, coffee, and other aerated drinks reduce the amount of calcium you absorb, and weaken bones. Swap your caffeine-fueled drinks for water and fresh juice.

7 SIGNS OF BEING VITAMIN C DEFICIENT

The only way to know for sure if you’re vitamin D deficient is by blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, you should get your vitamin D levels tested as soon as possible.

1. You Have Darker Skin

All the people with darker shades of skin are at greater risk of vitamin D deficiency. You may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin!

2. You Feel “Blue”

Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses

3. You’re 50 or Older

As mentioned, as you get older your skin doesn’t make as much vitamin D in response to sun exposure. At the same time, your kidneys become less efficient at converting vitamin D into the form used by your body and older adults tend to spend more time indoors (i.e. getting even less sun exposure and therefore vitamin D).

4. You’re Overweight or Obese (or Have a Higher Muscle Mass)

Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a "sink" by collecting it. If you're overweight or obese, you're therefore likely to need more vitamin D than a slimmer person -- and the same holds true for people with higher body weights due to muscle mass.

5. Your Bones Ache

According to Doctors, many who seek their consultation for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.

6. Head Sweating                                                                                                                                One of the first, classic signs of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.

7. You Have Gut Trouble

Remember, vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This includes gut conditions like Crohn’s, Celiac and Non-Celiac Gluten sensitivity, and Inflammatory Bowel Disease.

Preventing Joint Pain Through Natural Sources

Joint pain is among the top concerns within the health community. Taking preventative action to remedy any pain within the joints and bones is critical. There are certain foods that contain vitamins and minerals which actively promote healthy joints and bones.

Our cells know how to assimilate and properly distribute the contents of the food we eat to the places that need it most. Some of the necessary nutrients for joint and bone health include: Magnesium, Vitamin D, and Calcium. Many of the nutrients for bone building are imperative for joint health because bones are the framework that each joint is suspended with. The below mentioned are the best sources of strengthening, healing, and rejuvenating nutrients for healthy joints, as they are effective in fighting arthritis, osteoporosis, & general pain. 

Leafy green veggies, nuts, and bananas for Magnesium                                                                                                                                    Magnesium is a mineral that directly assists potassium in building bone mass – a major contributor to joint pain. In a scientific study, researchers found that patients who consumed more magnesium in their diets had higher bone density (weight and mass) than those who did not. Bananas are a sweet source of magnesium, while nuts pack a protein and mineral punch. Leafy green veggies are easy to add to soups and dishes to up your bone building power.

Papain in papaya
Papain is an enzyme within the papaya fruit that has medical professionals astounded. Not only does Papain directly contribute to anti-inflammatory processes in the body, it also speeds up healing and boosts circulation to ease pain around the joints and bones. This fruit is packed with fiber and antioxidants to refresh your immune system.
Similarly, a study was done on cherries that found when patients drank pure cherry juice the C Reactive Protein  (CRP) which contributes to arthritis was significantly lowered in the body.

Vitamin D is not for deficiency
Vitamin D is a major player in the bone health field; the absence of this essential vitamin can rapidly degenerate your bone mass. By maintaining a steady intake of vitamin D, you lower the chances of having joint pain and issues by 33%.
Expose your skin to sunlight for 15-25 minutes per day to achieve this nutrient requirement.

KNOW ABOUT FIBROMALGIA

Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals.

Symptoms of Fibromyalgia:

·        Widespread pain. The pain associated with fibromyalgia is often described as a constant dull ache that has lasted for at least three months. To be considered widespread, the pain must occur on both sides of your body and above & below your waist.

·        Fatigue. People with fibromyalgia often wake up tired, even though they report sleeping for long periods of time. Sleep is often disrupted by pain, and many patients with fibromyalgia have other sleep disorders, such as restless legs syndrome and sleep apnea.

·        Cognitive difficulties. A symptom commonly referred to as "fibro fog" impairs the ability to focus, pay attention and concentrate on mental tasks.

·        Other problems. Many people who have fibromyalgia may also experience depression, headaches, and pain or cramping in the lower abdomen.

 Home management for Fibromyalgia:

·        Reduce stress. Develop a plan to avoid or limit overexertion and emotional stress. Allow yourself time each day to relax. That may mean learning how to say no without guilt. Try not to change your routine completely. People who quit work or drop all activity tend to do worse than do those who remain active. Try stress management techniques, such as deep-breathing exercises or meditation.

·        Get enough sleep. Because fatigue is one of the main characteristics of fibromyalgia, getting sufficient sleep is essential. In addition to allotting enough time for sleep, practise good sleep habits, such as going to bed and getting up at the same time each day and limiting daytime napping.

·        Exercise regularly. At first, exercise may increase your pain. But doing it gradually and regularly often decreases symptoms. Appropriate exercises may include walking, swimming, biking and water aerobics. A physical therapist can help you develop a home exercise program. Stretching, good posture and relaxation exercises are also helpful.

·        Pace yourself. Keep your activity on an even level. If you do too much on your good days, you may have more bad days. Moderation means not overdoing it on your good days, but likewise it means not self-limiting or doing too little on the days when symptoms flare up.

·        Maintain a healthy lifestyle. Eat healthy foods. Limit your caffeine intake. Do something that you find enjoyable and fulfilling every day.

Factors that can trigger Arthritis

1. Fried & Processed Foods

Fried and processed foods like fried potato chips or even the frozen preserved meat can contribute to your joint pains due to their high content of purines that helps in uric acid formation and crystallization. An advanced glycation end product (AGE) is a toxin that appears when foods are heated, grilled, fried, or pasteurized. AGEs damage certain proteins in the body, and the body tries to break these AGEs apart by using cytokines, which are inflammatory messengers. Depending on where the AGEs occur, they may result in arthritis or other forms of inflammation. Recent findings showed that “cutting back on the consumption of fried and processed foods, such as fried meats and prepared frozen meals can reduce inflammation and actually help restore the body’s natural defenses.”

2. Sugar and high carbohydrate diets:

There is a direct connection between sugar, inflammation and joint pain. Inflammation is the immune system's healthy response to restore the affected area to normalcy following an injury, irritation or infection. However, in response to high sugar intake, which includes simple carbohydrates, the body is flooded with insulin and stress hormones. These inundate your blood supply triggering the inflammation process which creates stress and pain on your organs and joints. The less sugar you eat, the less inflammation you will experience, and the stronger your immune system becomes, it will protect you from infectious and degenerative diseases.

3. Smoking: 

Smoking increases your risk of developing osteoporosis — a weakness of bone that causes fractures. Elderly smokers are 30% to 40% more likely to break their hips than their non-smoking counterparts. Smoking weakens bones in several ways, including:
a. Studies have shown that smoking reduces the blood supply to bones, just as it does to many other body tissues.
b. The nicotine in cigarettes slows the production of bone-forming cells (osteoblasts).
c. Smoking decreases the absorption of calcium from the diet. Calcium is necessary for bone mineralization, and with less bone mineral, smokers develop fragile bones (osteoporosis).
d. Smoking seems to break down oestrogen in the body more quickly. Oestrogen is important to build and maintain a strong skeleton in women and men.

4. Alcohol:

Alcohol or alcohol containing beverages contain a high amount of purine that undergoes chemical changes in the body to form uric acid. This triggers joint pains to a great level.

Thus, avoiding such factors and maintaining a proper and healthy lifestyle can help avert a number of complications, that can otherwise restrict our normal daily activities.