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Self-care Strategies

Lifestyle adjustments play a role in managing gout. Recommended lifestyle adjustments/self-care strategies are included on this site to help you manage and control your gout. Work with your physician to determine the proper gout management plan for you.

Maintain a healthy, balanced diet. Avoid or limit purine-rich foods, as well as large amounts of foods containing a moderate concentration of purines, as they increase the amount of uric acid in the body and may trigger a gout attack.

Create a gout and lifestyle diary. Some dietitians recommend creating a diary so that you can keep track of foods that for you may trigger an attack of gout. Download our sample diary.

Exercise regularly. According to the Centers for Disease Control and Prevention (CDC), adults should engage in moderate-intensity physical activities for at least 30 minutes most days of the week. Moderate-intensity physical activity refers to a level of effort in which a person experiences:

  • Some increase in breathing or heart rate;
  • A "perceived exertion" - the effort a healthy individual might feel while walking briskly, mowing the lawn, dancing, swimming or bicycling on level terrain; or
  • Any activity that burns 3.5 to 7 calories per minute. Examples include:Walking for 30 minutes at a brisk pace or swimming laps for 30 minutes.

Increasing the intensity or the amount of time you are physically active can have even greater health benefits and may be needed to prevent weight gain. Work with your physician to develop an appropriate exercise program that is tailored to your body, lifestyle and needs. Always check with your physician before starting any exercise program.

Maintain a healthy body weight. An obese person is four times as likely to develop gout than someone with a normal body weight. Obesity is defined as a body mass index (BMI) of 30 and above. Avoid crash diets, as quick or extreme weight loss can increase the amount of uric acid in the blood.

Drink less alcohol, especially beer. It is suggested that men who are at risk for gout should consume no more than two drinks a day. Women over the age of 65 should limit alcohol consumption to one drink a day.

Take your medication as directed. It is important to work with your physician to find the right medication for you to effectively manage your gout. Always take your medication as directed. Speak with your physician or pharmacist if you have any questions regarding possible interactions.