Gout might seem like a condition from another era, but it’s also very present in today’s world. You know that’s true if you’ve ever been blindsided by that sudden, sharp pain that comes with an attack. If you’ve ever felt like your big toe was on fire or swollen so severely that even a bedsheet felt unbearable, you’re not alone.
The good news? Gout is manageable. Understanding what triggers an attack is the first step toward preventing one. Many lifestyle factors can quietly set the stage for a painful flare-up, from what’s on your plate to what’s in your glass (and even how you manage stress). Let’s discuss what you can do to give gout the boot.
What Causes Gout in the First Place?
Although it goes by a different name, gout is a form of arthritis. It happens when crystals of uric acid buildup in your joints. The most common joint affected is the big toe, but it can strike anywhere.
Where does this uric acid come from? Your body naturally produces it when it breaks down food and beverages containing purines.
When uric acid levels become too high, either because the body produces too much or isn’t excreting enough through urine, crystals can form and settle in the joints, setting off that unmistakable fiery rebellion of pain, swelling, and redness.
But gout doesn’t just happen randomly. It’s usually tied to diet, hydration, activity levels, and other daily habits. Let’s pull back the curtain on some of the most common culprits that could be egging on your gout flare-ups and causing foot pain.
Foods That Commonly Trigger Gout
One of the fastest ways to trigger a gout attack is by eating foods that are rich in purines. While not everyone reacts the same way, certain foods consistently appear on the list of gout-inducing troublemakers:
- Red meat and organ meats like liver, kidney, and sweetbreads are high in purines. If consumed in large quantities, these can quickly raise uric acid levels.
- Seafood, particularly shellfish like shrimp, crab, and lobster, and oily fish such as sardines, mackerel, and anchovies, are also common offenders.
- Alcohol, especially beer and spirits, not only increases uric acid production but also makes it harder for your kidneys to flush it out.
- Sugary drinks don’t contain purines, but they can still elevate uric acid levels, especially if they contain high fructose corn syrup.
That doesn’t mean you have to bid a permanent farewell to your favorite meals, but moderation and awareness are your secret weapons. You don’t have to ban all red meat or seafood forever, but limiting your intake during high-risk times (like holidays or after physical exertion) can help keep those painful flare-ups at bay.
Lifestyle Habits That Can Worsen Gout
Your diet is not the only factor influencing your gout risk. Your daily habits, many of which may seem unrelated, can quietly contribute to rising uric acid levels or reduced excretion.
1. Dehydration
When your body doesn’t have enough fluids, your kidneys can’t efficiently remove uric acid from your system. Even mild dehydration leaves your front door open for gout to sneak in. Staying properly hydrated throughout the day, especially in warmer climates or after physical activity, is one of the simplest and most effective ways to keep uric acid in check.
2. Sedentary Lifestyle
If you’re inactive for long periods, your body’s ability to regulate uric acid and maintain joint health can take a hit. Exercise is the gentle broom that sweeps uric acid and inflammation out of the way. It stimulates circulation, boosts kidney function, and reduces inflammation overall. However, intense exercise without proper hydration can actually trigger attacks, so balance is essential.
3. Crash Diets and Fasting
Sudden weight loss or fasting can backfire when it comes to gout. These extreme dietary shifts can cause a spike in uric acid levels as your body breaks down muscle tissue and fat for energy. If you aim to lose weight, do it gradually and under medical supervision to avoid a flare-up.
Additional Risk Factors You Shouldn’t Ignore
While lifestyle and diet are significant contributors, your genetics and medical history also pull some strings behind the scenes. Some people are simply more prone to gout because of family history or underlying conditions like:
- Kidney disease, which reduces uric acid elimination
- High blood pressure, often treated with diuretics that raise uric acid
- Diabetes or insulin resistance, which affects how your body processes waste
- Obesity, which is strongly linked to both gout risk and severity
If you have any of these conditions, working with your doctor to manage your uric acid levels and monitor your diet is especially important. Gout is not just about what you eat. It’s about how your whole body functions.
How to Prevent Gout Flare-Ups
The key to preventing gout is developing a clear strategy that keeps your joints out of the hot seat. By understanding what raises your uric acid and what helps eliminate it, you can make smart, sustainable changes to keep your joints pain-free.
- Stay well hydrated, aiming for at least 8–10 glasses of water per day
- Limit high-purine foods and replace them with low-purine alternatives like dairy, eggs, whole grains, and fruits
- Maintain a healthy weight through consistent exercise and balanced nutrition
- Avoid binge drinking, especially beer and hard liquors
- Manage your medications with your healthcare provider, especially if you’re on diuretics or have a history of kidney issues
You don’t have to overhaul your entire lifestyle overnight. Even small changes, like cutting out sugary sodas or adding a few extra glasses of water to your day, can make a noticeable difference and make your joints feel like royalty.
When to See a Podiatrist
If you’ve experienced more than one gout attack or if your pain is becoming more frequent or severe, it’s time to consult a podiatrist. Gout can slowly sabotage your joints, leading to decreased mobility and chronic inflammation. Early intervention can prevent permanent joint damage and help you get back to the activities you enjoy.
Gout doesn’t have to call the shots in your life. By paying attention to what you eat and how you live, you can reduce the frequency and severity of flare-ups and protect your long-term joint health. When you know your triggers, you can make better choices. When you need support, our foot and ankle team in St. George is ready to step in and help.
At the Foot & Ankle Center, we specialize in helping patients like you tame joint pain, including gout, with a comprehensive and personalized approach. Whether you need lifestyle guidance, advanced diagnostics, or targeted treatment plans, we’re here to help you put your best foot forward.
Take care of your feet, and they’ll take care of you.