What Are the Most Common Gout Mistakes People Make in the Winter, and How to Avoid Them?

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senior couple smiling for a picture while outside in the snow hiking.

Hey, everyone.

We’ve got another great question from our Ask Me Anything segment today! Big thanks to Patricia S. for asking such a relevant question:

What are the most common gout mistakes people make in the winter, and how can I avoid them?

As the winter months roll in, it's easy to forget some important things when it comes to managing gout. The cold weather can actually make it harder for people to keep their flare-ups in check, and there are a few common mistakes many of us make this time of year that can make things worse. But don’t worry – I’m here to help you avoid them! 🥶

 

Mistake #1: Not Staying Warm Enough 🧣

Why it’s a problem:

When the temperature drops, your joints can become stiff and painful. And for people with gout, this can increase the likelihood of flare-ups. Cold weather slows circulation, which can make it harder for your body to flush out uric acid, leading to more pain.

How to avoid it:

  • Dress in layers! Keep your feet, hands, and especially your legs warm. Tight or constricting clothing can restrict blood flow, so opt for loose, warm clothing instead.
  • Don’t forget your joints! A simple knee or ankle wrap, or even warm socks, can make a world of difference.
  • Stay active! Too cold outside? Get moving indoors (I love walking on a treadmill or doing some gentle stretching)!

 

Mistake #2: Eating Too Many Comfort Foods That Trigger Gout Flare-Ups 🍔

Why it’s a problem:

When it’s cold, it’s tempting to dive into comfort foods like stews, rich meats, and fried foods. But many of these foods are high in purines, which break down into uric acid. And you already know, high uric acid levels are what cause those painful gout flare-ups. 😩

How to avoid it:

  • Stick to low-purine foods. Opt for lean proteins like chicken or turkey, and fill up on fresh veggies like kale, spinach, and sweet potatoes. 🥦
  • Avoid alcohol or limit it (it is Dry January after all). Especially beer and spirits, as they can raise uric acid levels. Instead, try herbal teas or seltzer with a twist of lemon!
  • Focus on warming, healthy foods like soups made with low-purine ingredients (vegetable, chicken, or lentil soups are perfect!).

 

Mistake #3: Not Drinking Enough Water 💧

Why it’s a problem:

The cold weather can make it easy to forget to hydrate. But staying hydrated is essential for managing gout, especially in winter. Water helps flush excess uric acid out of your system, so if you're not drinking enough, you’re making it harder for your body to get rid of the things that cause flare-ups.

How to avoid it:

  • Aim to drink 8-10 glasses of water every day. You can make it more enjoyable by infusing your water with cucumber or mint to make it feel more festive. 🍃
  • If you’re not a fan of cold water in winter, try drinking warm water with a splash of lemon. It can help with digestion and keep you hydrated. 🍋

 

 

Mistake #4: Not Getting Enough Sunlight 🌞

Why it’s a problem:

In winter, shorter days and cloudier skies mean we don’t get as much sunlight. But sunlight helps our body produce vitamin D, which is essential for joint health and overall wellness. A lack of vitamin D can worsen joint pain and even contribute to gout flare-ups.

How to avoid it:

  • Try to get outside, even if it’s just for a short walk during the day. Fresh air and a little sunshine will work wonders for your joints and mood! 🌤️
  • If you're not able to get enough sunlight, consider taking a vitamin D supplement (but make sure to consult your doctor first!).

 

 

Mistake #5: Ignoring the Cold Weather on Your Joints 🦵

Why it’s a problem:

When the temperatures drop, it’s easy to forget how the cold can affect your joints. The cold can cause them to tighten up, which increases the risk of swelling and pain, especially for gout sufferers. ❄️

How to avoid it:

  • Stay warm, and be mindful of your joints. If you’re going outside, wrap up well with scarves, hats, gloves, and warm footwear.
  • Consider wearing compression socks or a heated pad around your joints to improve circulation. You’ll notice the difference!

 

Final Thoughts 💭

Winter can be tough on gout, but by being mindful of these common mistakes and taking proactive steps to avoid them, you can make the cold months much easier to handle.

Patricia S., thanks again for the awesome question! I hope this helps everyone who’s managing their gout through the winter. And if you have more questions or need advice, don’t hesitate to reach out!

 

Brandon

1 Response

Don
Don

January 16, 2025

These tips are very helpful. Thank you!

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