Your Comprehensive Gout Protocol: Empowering You to Take Control
Gout can feel like a setback, but the truth is: You have the power to manage it, prevent flare-ups, and live pain-free. With the right approach—focused on hydration, diet, movement, and self-care—you can break free from the cycle of gout flare-ups and get back to living life on your own terms.
1. Understanding Gout: What’s Really Happening in Your Body?
Imagine your body as a finely tuned machine. Most of the time, it’s working in harmony, breaking down food and converting it into the energy your cells need. But sometimes, things don’t go as planned. When uric acid—a byproduct of purine breakdown—builds up in your bloodstream, it can crystallize and form needle-like crystals in your joints, leading to intense pain, swelling, and discomfort.
Here’s the good news: You can help your body restore balance by taking the right steps to manage uric acid levels, improve circulation, and reduce inflammation. You are in control of your body’s healing process—and this protocol will guide you every step of the way.
2. The Steps You Can Take Right Now: Empowerment Starts Here
It’s not about being perfect. It’s about taking small, consistent steps towards healing. Here’s how you can start today:
Step 1: Hydration—The Foundation of Relief
When you're properly hydrated, your kidneys can efficiently clear uric acid from your bloodstream. Without enough water, the uric acid can’t be flushed out, leading to the painful formation of crystals.
Action Step: Drink at least 2 liters of water a day (more if you're active). Think of water as your natural cleanser, helping flush out uric acid and support kidney function.
Step 2: Foods That Help You Heal: Nourishing Your Body
Your body is designed to heal itself when given the right fuel. By focusing on the foods that help reduce uric acid levelsand fight inflammation, you’ll create an internal environment that supports your recovery.
Gout isn’t just about the foods you eat. While it’s true that certain foods like red meat, shellfish, and alcohol are high in purines (which your body breaks down into uric acid), your body also naturally produces purines as part of normal cell turnover. So, even if you're eating well, your body is still creating purines. Both dietary and endogenous (body-made) purines need to be considered in your approach to managing gout.
What Are Purines?
Purines are substances found in the DNA and RNA of all cells. When your body breaks down these purines, they turn into uric acid, which is normally filtered out by the kidneys and excreted through urine. However, if uric acid isn’t properly cleared, it can form painful crystals in your joints.
How Does Your Body Make Purines?
Your body produces purines naturally during cell turnover, which happens constantly as your cells divide and renew. So, even if you're eating the healthiest foods, your body is still creating purines all the time.
Why Both Matter
Dietary Purines: Foods high in purines, like red meat and seafood, contribute to higher uric acid levels when consumed in excess.
Endogenous (Body-Made) Purines: Your body also produces purines as cells break down, contributing to uric acid levels. Conditions like stress, obesity, and diabetes can increase this natural production.
Managing gout involves focusing on both the foods you eat and your body’s natural purine production.
Action Step: Limit high-purine foods (red meat, shellfish) and incorporate whole foods to help manage your body’s natural purine production. Support your body’s ability to clear uric acid by staying hydrated, managing stress, and maintaining a healthy weight.
Step 3: Movement—The Essential Key to Healing Your Joints
Movement isn’t just for fitness—it’s a critical part of healing from gout. The right kind of movement can restore balance to your joints, reduce inflammation, and help your body properly distribute weight to prevent future flare-ups. But not just any movement will do.
The most important thing when dealing with gout flare-ups, especially in the great toe, is how you load your foot, knee, ankle, and hip. Without proper movement mechanics, pressure builds up in the affected joints, worsening the pain and inflammation.
Here’s where iMove Physiotherapy comes in. They have an incredibly efficacious record when treating gout and helping clients restore optimal movement patterns. NeuroKinetic Therapy (NKT), offered at iMove, is the solution. NKT focuses on identifying and correcting movement dysfunctions and helps teach your body how to move efficiently and without pain.
Action Step: Work with a trained physiotherapist at iMove to correct movement patterns that are placing undue pressure on your affected joints. NeuroKinetic Therapy (NKT) will teach you how to load your foot, knee, ankle, and hip in a way that takes the strain off the big toe and promotes overall joint health.
Qi Movements Lunge: A critical part of this movement solution is the Qi Movements Lunge. Quality coachingin proper lunging mechanics is essential to avoid putting pressure on your great toe. This movement will teach you how to distribute your weight evenly, use your lower body’s strength effectively, and prevent future flare-ups.
By learning how to move well, you’re not only addressing the symptoms of gout but also building strength and resilience in the body that helps you avoid future problems.
Step 4: Stress and Sleep—Restoring Your Body's Balance
Stress and poor sleep don’t just affect your mind—they impact your body’s ability to heal. Stress can increase inflammation, and a lack of sleep can hinder your body’s repair processes.
Action Step: Prioritize 7–9 hours of sleep per night. Create a relaxing evening routine (e.g., light reading, meditation, a warm bath) to prepare your body for rest.
No Screens 2 Hours Before Bed: The blue light from screens (phones, tablets, computers, TVs) can interfere with your body’s natural production of melatonin, the hormone that helps you sleep. Avoid screens for at least 2 hours before bedtime to improve the quality of your rest.
Cut-Off for Eating 2-3 Hours Before Bed: To support proper digestion and avoid disturbing your sleep, aim to stop eating 2-3 hours before bed. Eating too close to bedtime can interfere with your body's ability to rest and repair effectively.
Get Morning Sunlight in the First 20 Minutes of the Day: To help reset your circadian clock, aim to get natural sunlight exposure within the first 20 minutes of your day. This helps regulate your body’s internal clock, improving sleep quality and overall energy levels throughout the day.
Stress Management: Incorporate deep breathing and mindfulness into your daily routine to reduce stress. These simple techniques can lower inflammation and help you feel more in control.
Step 5: Supplements and Natural Remedies
There are powerful natural remedies and supplements that can support the reduction of uric acid levels and reduce inflammation.
Quercetin: A potent antioxidant that helps manage uric acid levels. Found in apples, onions, and citrus fruits.
Vitamin C: A daily 500 mg Vitamin C supplement can help reduce uric acid levels.
Tart Cherry Extract: A highly effective remedy for reducing uric acid and inflammation, helping prevent flare-ups.
Action Step: Speak with your healthcare provider about incorporating tart cherry extract, quercetin, and vitamin C into your routine.
Step 6: Medication Support (When Needed)
While lifestyle changes are crucial, some people may need medication to manage gout, especially during acute flares. Medications like NSAIDs, Colchicine, and Allopurinol can be effective in managing pain and lowering uric acid levels, but they should be used as a supportive measure rather than a long-term solution.
NSAIDs (e.g., Ibuprofen) and Colchicine are commonly prescribed to reduce pain and inflammation during a flare.
Allopurinol: A medication that lowers uric acid levels over time. It’s typically prescribed after several gout attacks in a year.
Important Note About Aspirin: Aspirin can worsen gout by increasing uric acid levels in the blood. Avoid aspirin for pain management if you have gout.
Use Medication as Needed: Medications like Allopurinol should not be taken constantly unless absolutely necessary. Think of medications as a supportive measure—similar to carrying an inhaler for asthma or an EpiPen for allergies. The goal is to manage gout through lifestyle changes (hydration, diet, movement), and only turn to medication when flare-ups become frequent or severe.
Action Step: Work with your healthcare provider to create a medication plan that complements the lifestyle changes you’re making. Medications should be used as needed—not as a permanent solution.
3 Common Myths About Gout (And the Truths You Should Know)
Myth: "Gout is only caused by eating too much red meat."
Truth: While red meat contributes, sugar, fructose, and dehydration also significantly impact uric acid levels.
Myth: "Once you get gout, it’s a lifelong problem."
Truth: Gout can be managed and even resolved with the right lifestyle changes, hydration, and dietary adjustments.
Myth: "I need to avoid all purines forever."
Truth: You don’t need to avoid all purines—just the high-purine foods. A balanced, whole-foods diet is key.
A Story of Hope
Let’s talk about John—a 45-year-old man who had suffered from gout flare-ups for years. He thought he was doomed to live with the pain. But after his last flare-up, he decided to take action. He started drinking more water, cutting out sugary drinks, and focusing on whole foods. He also added cherries to his diet and started moving his body more each day.
Recognizing the need to relieve pressure from his great toe, John sought out iMove Physiotherapy for expert help. There, he worked on correcting his movement patterns through NeuroKinetic Therapy (NKT), which helped him load his foot, knee, ankle, and hip properly and take the pressure off the affected joint.
He then mastered his Qi Movements Lunge through coaching at Qi Movements. By focusing on proper lunging mechanics, John learned how to distribute his weight evenly and reduce strain on his big toe.
Over time, John began to notice fewer flare-ups. His pain levels dropped, and his overall energy improved. Now, John is living gout-free and enjoying life without the constant fear of flare-ups.
Your Path Forward: Take Control Today
You’ve got this. By making small, positive changes to your hydration, diet, movement, and stress management, you can regain control over your health. You have the power to reduce the pain and prevent future flare-ups. It’s not about perfection—it’s about making the best choices you can, one step at a time.
Remember: You are not alone in this. Whether it’s lifestyle changes, supplements, or medications, you can find the balance that works for you. Your health is in your hands, and with each step you take, you are moving closer to freedom from gout.
Next Steps:
Start with hydration today.
Review your diet and make small, sustainable changes.
Incorporate gentle movement into your routine, and work with iMove Physiotherapy for proper movement training and NeuroKinetic Therapy.
Practice stress management and aim for quality sleep.
Schedule a follow-up with your healthcare provider to review medications, if necessary.
You’ve got this. Take it one step at a time, and together, we’ll help you live a life without the burden of gout.
Yours in wellness,
Brien & Dre
Qi Movements – Move well. Live well.™