#精品长文创作季#
There are more and more people with high uric acid now, and middle-aged men who are slightly fat are estimated to be asked whether uric acid is high or not. If only uric acid is high, the degree of high is not large, and the harm may not be great in a short period of time, but if the uric acid is very high and lasts for a long time, it may cause lesions in multiple body parts, such as gout! The increase in uric acid level is closely related to lifestyle habits, therefore, if people with high uric acid do not want to develop gout, they must first change their living habits, do less 3 things before going to bed, and do 3 things every day!
(1) People with high uric acid should not do three things before going to bed!
Friends who have experienced gout know that gout often attacks the joints in the early hours of the night, and doing 3 fewer things before going to bed helps to avoid gout attacks in the middle of the night.
01 / Don't eat late-night snacks
Many people like to eat supper at 90 o'clock in the evening, or eat barbecue and beer at dinner with friends in the evening, this way of eating is of course unhealthy, healthy people are not often like this, the body may be able to bear it, but people with high uric acid are not. We know that there are two sources of uric acid in the human body, in addition to endogenous uric acid from the body's own metabolism, and exogenous uric acid from food. Although exogenous uric acid only accounts for 20% of the total uric acid, if a large amount of purine is ingested, it is easy to cause a rapid increase in uric acid levels.
Eating supper, drinking beer, and drinking beverages before going to bed, ingesting a large amount of purines, alcohol, fructose and other substances that are easy to increase uric acid levels, and these extra uric acids cannot be excreted after falling asleep, which will increase the formation of new urate crystals and increase the risk of acute gout attacks!
Therefore, for patients with hyperuricemia, try not to eat before going to bed, so as not to increase the production of uric acid, and try to eat dinner before 19 o'clock, drink water and move properly after meals to promote the discharge of uric acid, and try to reduce the level of uric acid in the body before going to bed, which can play a role in preventing gout attacks!
02 / Don't exercise vigorously
As I have just said, proper drinking water and activity after dinner can help promote the excretion of uric acid, but be careful not to do strenuous exercise and anaerobic exercise before going to bed. This is because, in the process of strenuous exercise, muscle energy such as phosphocreatine will be consumed in large quantities, so ATP (adenine nucleoside triphosphate) is decomposed in large quantities, the concentration will be greatly reduced, and its decomposition product AMP (adenosine monophosphate) will increase, AMP can be formed by dephosphorylation to form adenosine and deamination to form hypoxanthine, which will promote the increase of uric acid production.
In addition, if strenuous exercise causes a lot of sweating, it will also reduce blood volume, resulting in a decrease in urine output, and uric acid is excreted from the kidneys with urine, and if urine output decreases, the uric acid excreted will naturally decrease, and uric acid will accumulate in the body. In addition, after strenuous exercise or excessive exercise, the accumulation of lactic acid produced by metabolism, and lactic acid, which competitively inhibits the excretion of uric acid, can also lead to an increase in uric acid levels.
In conclusion, strenuous exercise or excessive exercise can lead to a sharp rise in uric acid levels and is one of the main risk factors for acute attacks of gout. People with high uric acid are likely to have an acute attack of gout in the middle of the night if they engage in strenuous exercise or exercise too much before going to bed. The correct way to promote the excretion of uric acid is appropriate low-to-medium intensity aerobic exercise, such as half an hour after dinner, half an hour to an hour and a half of walking, brisk walking, try not to exercise for 2 hours before going to bed, especially do not do sports such as playing ball, long-distance running, etc.
03 / Don't let your joints get cold
As we all know, gout most often occurs in the big toe area, and there are two main reasons for this. The first is that the big toe bears a heavy weight when walking and is prone to repeated micro-injury, and the second is that the big toe belongs to the distal end of the acrum, which is far away from the heart, and the local temperature is low, and urate crystals are more likely to be deposited in a low-temperature environment. As a result of these factors, more than 60% of gout attacks occur in the big toe area.
If you don't pay attention to the warmth of your toe joints when you sleep at night, it can easily lead to an acute attack of gout. If the quilt is too thin in winter, if the air conditioner is blown all night in summer, it is easy to cause the joints to be cold, therefore, patients with hyperuricemia should pay special attention to the warmth of the joints, and in winter you can use an electric blanket or wear socks to increase the warmth of the toes, and the temperature of the air conditioner in summer should not be too low, do not blow directly on the joints, which will help prevent gout attacks!
(2) People with high uric acid do three insistences every day!
In addition to doing less of the above three things before going to bed, people with high uric acid should also do three things in their daily life, so as to truly and effectively promote the reduction of uric acid levels in the long term and avoid a series of complications of high uric acid.
01 / Stick to a good diet
I have written several articles to introduce the diet of gout, and I have refuted the myth that "you can't eat meat after gout" again and again. For people with hyperuricemia and gout, controlling diet is not the same as blindly avoiding food, limiting purines does not mean not eating meat, and sometimes blind avoiding food is not conducive to the condition. Gout control diet, in fact, is to control the risk of gout caused by food, as long as the risk is controlled at a low risk, chicken, duck, fish, meat and seafood can be eaten!
A diet that is conducive to uric acid control includes the following keywords: low purine, low alcohol, low fructose, low fat, low sugar, low salt, more dairy, and more vegetables.
- Low purines – Uric acid is a product of purine metabolism, especially animal purines, and can quickly increase uric acid levels if consumed in excess. Therefore, people with high uric acid should limit the intake of animal purines, try not to overconsume meat, the higher the purine, the easier it is to increase uric acid levels, such as animal offal, seafood, gravy broth, etc., pay special attention when eating, try to eat less!
- Low alcohol – Alcohol is very likely to raise uric acid levels, especially for beer and spirits.
- Low fructose - Fructose is similar to alcohol, which will not only increase uric acid levels but also limit uric acid excretion, and is also a food that needs to be restricted to control uric acid.
- Low fat - obesity and hyperlipidemia will also promote high uric acid and gout, so people with high uric acid should not consume high-fat food, choose vegetable oil for oil, and eat lean meat for meat.
- Low sugar – Diabetes can also promote high uric acid and gout, so people with high uric acid should not consume too much sugary foods, especially processed sugars.
- Low salt – High blood pressure can also promote high uric acid and gout, and a high-salt diet affects kidney health, so people with high uric acid should not consume too much salt.
- More dairy products - restricting the intake of animal foods can easily lead to insufficient protein intake, dairy products are rich in high-quality protein and very low in purine, which is a good source of protein, and can be consumed appropriately.
- Plenty of vegetables – Vegetables have a protective effect on gout, so people with high uric acid and gout are encouraged to eat more fresh vegetables.
02 / Stick to the good habit of drinking water
There are two main excretion channels of uric acid in the human body, one is the kidney and the other is the intestine, and the uric acid excreted from the kidneys accounts for the majority, about 2/3, and whether the kidneys can successfully excrete uric acid plays an important role in the onset of hyperuricemia. In fact, 90% of patients with primary hyperuricemia are due to impaired renal excretion. In addition to the problems of the kidneys themselves, which cannot excrete uric acid smoothly, there is another factor that affects the excretion of uric acid in the kidneys, and that is the amount of water intake. The amount of water you drink determines the amount of urine, and uric acid is excreted from the body through urine, and the lack of water will also affect the excretion of uric acid!
It is generally recommended that patients with hyperuricemia and gout with normal renal function should drink no less than 2000ml of water per day, and can choose boiled water, mineral water, weak tea, and lemon water. Elderly patients or patients with renal insufficiency should not follow this standard, and the water intake should be adjusted according to the specific renal function. You should also be careful when drinking water, don't drink a lot of water in one go, but divide it into several small amounts, so that it is healthier to drink water!
03 / Stick to cardio
As mentioned above, people with hyperuricemia and gout should not exercise vigorously and excessively, and the suitable exercise is aerobic exercise, aerobic exercise with drinking more water can effectively promote the discharge of uric acid. Like gout, hyperuricemia, obesity, hyperlipidemia, hyperglycemia, etc., all belong to metabolic syndrome, which has a common basis - insulin resistance, and consistent exercise can help improve insulin resistance and play a role in preventing and improving metabolic syndrome!
Medium and low-intensity exercise, many friends may not judge accurately, here is a way to share a method, calculated by heart rate, moderate-intensity aerobic exercise heart rate generally does not exceed 130 times / min, of course, this is only a rough reference, judge whether to exercise excessively, there is also a method is the 2-hour principle, simply put, the discomfort caused by exercise is recovered within 2 hours after the end of exercise, if more than 2 hours is still uncomfortable, then it may be overexercise. Engaging in aerobic exercise for about 40 minutes a day, 3~5 times a week, is enough for patients with hyperuricemia and gout.
About hyperuricemia patients before bed 3 do not and daily 3 adhere to share here, most hyperuricemia patients will not develop gout, but no one can guarantee that they will not become 1/10 of the development of gout, therefore, it is still necessary to change lifestyle habits after finding high uric acid, even if there is no gout, long-term high uric acid will also cause other bad effects on the body, such as causing kidney stones, endangering kidney health, promoting three highs and cardiovascular diseases, etc., these harms may be silent, but must not be underestimated!