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weight.com backslash NL
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to learn more and to reserve your
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spot today. Thanks for
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listening to Dishing Up Nutrition and enjoy the
1:09
show. Welcome
1:11
to Dishing Up Nutrition brought
1:13
to you by Nutritional
1:23
Weight and Wellness. We
1:25
are a small Minnesota company with
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the big goal of spreading the
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real food message and helping
1:32
people draw the connection between what they
1:34
eat and how they feel. We
1:37
also provide real life solutions
1:39
to healthier living through eating
1:41
real food. My
1:43
name is Leah Kleintroek and I'm
1:45
a registered and licensed dietician. I
1:48
am here today with the one and
1:50
only Teresa Wagner, who is also one
1:52
of our fabulous registered dieticians. And
1:55
today we have yet another show for
1:57
you that we have not comprehensively covered.
2:00
in the 20 years we've been on the
2:02
air. Teresa, I thought for sure the
2:04
last show we did together on losing
2:07
body fat and gaining muscle and perimenopause
2:09
was gonna be our last unchartered frontier,
2:11
but alas, I was wrong. So
2:14
Teresa, do you wanna kick us
2:16
off? Should we keep our listeners
2:18
in suspense a little longer or are you ready to
2:20
dive in? I'm not really one
2:23
for drawing things out or keeping secrets.
2:26
Today we're gonna focus this podcast
2:28
on tips for eating to support
2:30
our body if we have gout
2:33
or to prevent it. Before we
2:35
push full steam ahead into the show today,
2:37
I want to remind and encourage listeners out
2:39
there that we would love to know what's
2:41
on your mind and what things
2:43
you find the most helpful. If you
2:45
have nutrition related topics that you would
2:47
like us to cover, topics
2:50
you want us to refresh or do some
2:52
more investigative work on, just please
2:54
let us know. And
2:56
the best way to do this is by
2:59
posting a comment in our private Dishing Up
3:01
Nutrition Facebook page or by
3:03
leaving a brief voicemail message at 952-641-5233.
3:11
I'll bet there are at least a few
3:13
more topics out there that we have not
3:15
thought of or that we are due to
3:18
do an update on. But for now, let's
3:20
get back to the
3:22
topic at hand, gout. Yes,
3:24
gout. This isn't
3:26
something I see super commonly in
3:28
clinical practice, but when I have,
3:31
or when I've talked to clients who
3:33
have experienced a gout attack or a
3:36
flare, I understand this
3:38
is a very serious and painful
3:40
condition. Just an interesting
3:42
little tidbit as I was doing some background
3:44
research for the show. I
3:46
read that gout used to be
3:48
called the disease of kings and
3:51
king of diseases. I
3:53
thought that was an interesting saying. It
3:55
is, and my guess is because kings
3:58
had access to foods and beverages. that
4:00
the common people did not. Absolutely.
4:03
And probably unlimited access. Yes, exactly,
4:05
yes. There definitely was a connotation
4:07
that went along with that with
4:09
gout. So this is all to
4:11
say that gout has been around
4:13
for a very long time. This
4:15
is an old and ancient type
4:17
of disease. And
4:20
nowadays it is the most common
4:22
cause of inflammatory arthritis in the
4:24
United States. In the
4:26
US it's estimated that three to 4%
4:29
of the adult population will experience
4:31
gout at some point. Gout
4:34
is a kind of arthritis
4:36
where uric acid or
4:39
urate crystals get deposited in
4:42
joints or tendons and some of
4:45
the surrounding tissues. And then the
4:47
body has an inflammatory
4:49
reaction to those crystals.
4:53
85 to 90% of gout flares
4:55
occur in the lower extremities. So
4:57
think feet, think ankles or knees.
5:01
And it will usually only hit one joint
5:03
at a time. Now,
5:05
when I think about gout, I always think
5:07
about it being more in the big toe.
5:10
This is what the literature bears out as well.
5:14
50% of first time gout attacks will be
5:16
in the big toe. And
5:18
if you unfortunately are the person who is
5:20
going to get multiple gout attacks, chances are
5:23
there's a 90% chance that
5:25
at least one of those attacks will be in
5:27
the big toe. So that is a very common
5:29
site where this pops up. Leah, when we were
5:31
talking about naming this show, I wanted to name
5:33
it gout. It's a pain in the toe. Toe,
5:38
yeah, I love that. I think that would have
5:40
been very creative also, but you were overridden on
5:42
that apparently. Yeah, that big
5:44
toe, very common for that gout
5:46
to settle in. And oftentimes though
5:49
that big toe, it'll swell up,
5:51
it'll turn red, get warm and
5:53
become very painful. And usually
5:55
again, like this happens very quickly over the course
5:57
of even about 24 hours. And
6:01
as I was doing some more reading, I
6:03
was reading just some like anecdotal accounts of
6:05
people who have had gout. And there are
6:07
some out there that say even like a
6:10
light blanket or even clothing touching that effective
6:12
joint can just be too much to bear
6:14
when they're in that kind of gout attack
6:16
or a gout flare. If that sounds so
6:19
intense. And just to think that just something
6:21
that's so lightly touching or even soft and
6:23
touching would cause that sort
6:25
of an intense reaction. And
6:27
honestly, it sounds like it can really just take
6:30
you out fairly quickly. So if a blanket is
6:32
going to hurt your toe, how do you manage
6:34
the rest of your day? Yeah. I
6:36
can only imagine that once people have
6:39
one gout attack, they'd want to avoid
6:41
another at all costs. Or
6:44
if someone has seen a loved one
6:46
or a friend or a coworker experience
6:48
a gout attack, they'd probably
6:51
say, I'd rather not go down that path if I
6:53
can do anything to help it. The
6:56
good news is that there are things that
6:58
you can do to reduce your risk of
7:00
getting gout that are within your control. And
7:02
we are going to talk about some of
7:04
those things today. Of
7:07
course, there are some things you
7:09
don't have control over like getting
7:11
older, being biologically male
7:13
or going through menopause if you're
7:15
a woman. If
7:17
your kidneys have been damaged
7:20
from say trauma or longstanding
7:22
diabetes, you have
7:24
a higher risk of gout because you
7:26
can't get rid of that uric acid
7:28
effectively. You might have
7:31
to be on medications that can increase your
7:33
risk for gout like a diuretic for blood
7:35
pressure. Sometimes people just call that a water
7:37
pill. You might be
7:39
on a low dose aspirin or
7:41
levodopa, which is a Parkinson's medication.
7:44
But our job is to take a look at
7:46
nutrition related factors that can play a role and
7:49
that you can dial
7:51
into in order to
7:53
suit your individual situation.
7:55
Yeah, absolutely. So
7:58
if you get gout, the treat.
8:00
Treatment is actually pretty straightforward. We
8:02
have to lower uric acid in
8:04
the bloodstream. In
8:06
the United States, the medication most
8:09
commonly prescribed for this is called
8:11
allopurinol. But we're
8:13
about to talk about lifestyle factors
8:15
that can also achieve that same
8:17
thing. If we have
8:19
lower uric acid levels in the blood,
8:21
the lower the chance that those crystals
8:24
form and then get lodged into those
8:26
susceptible joints, like the big toe or
8:28
the heel is another area. So
8:31
the question becomes, how do we
8:33
lower uric acid? So
8:35
we either have to try to
8:37
lower the body's production of uric
8:39
acid, or we try to help
8:41
the body clear out uric acid
8:43
better. So
8:46
if you think about it like with
8:48
a bathtub analogy, if we have a
8:50
bathtub overflowing with water, we can help
8:52
reduce how much water is coming into
8:54
the tub. And we can do that
8:56
by turning the faucet down or you turn it off
8:59
completely. And we
9:01
can help the water go down the drain
9:03
better. So making sure that drain is big
9:05
enough for that. There aren't any hair clogs
9:07
in that drain. So I don't know if
9:09
that's a common problem in your household, Teresa,
9:11
but that's something we have to pay attention
9:13
to. Yes, we have three
9:15
girls in our house, two with long hair. And
9:19
that's a great visual, though, Leah, with that idea
9:21
of, OK, if this bathtub is overflowing, how do
9:23
we stop it from overflowing? We'll
9:26
turn off the faucet and open up that
9:28
drain. Definitely. So
9:30
that first question is, how might we
9:32
turn down the faucet or reduce how
9:35
much uric acid is coming into our
9:37
tub? This is
9:39
where people who have had gout might
9:41
have been counseled to avoid purine-rich
9:44
foods and beverages. This
9:46
would be things like liver and
9:49
other organ meats, shellfish, red meat,
9:51
and beer. Purines,
9:53
there are these little nitrogen-based compounds
9:55
that make up a part of
9:57
our DNA. Purines break.
9:59
break down into uric acid so
10:02
it makes logical sense that if
10:04
we eat or drink less purines,
10:07
that may lead to less uric acid
10:09
in the blood. Now,
10:12
I say may because
10:14
it's often not as simple
10:16
as staying away from these
10:18
high purine foods. Actually,
10:20
according to Dr. David Perlmutter,
10:22
who is a board certified
10:24
neurologist who wrote a book about
10:27
uric acid a few years ago called
10:29
Drop Acid, the majority
10:32
of purines in the body come from
10:34
the normal wear and tear and breakdown
10:36
of cells and tissues of the body.
10:39
And many of these high
10:41
purine foods have other redeeming
10:43
nutritional qualities to them. We
10:46
can't really argue so much for the beer, but
10:49
red meat and seafood are
10:51
powerhouses for nutrients like protein,
10:53
iron, zinc, selenium, and so
10:55
much more. So
10:57
we do have foods that are higher in
10:59
purines, which will technically break
11:01
down to more uric acid in the
11:03
body. However, there are
11:06
also foods and beverages that
11:08
increase how much and how
11:10
quickly we break down these
11:12
purines. The two
11:14
big entities here are alcohol
11:17
and fructose and
11:19
especially foods and drinks with high
11:21
fructose corn syrup. Alcohol
11:24
and fructose increase the
11:26
breakdown of purines and
11:28
thus increase uric acid
11:30
levels. That was a lot of
11:33
information there, Teresa. And we will, I promise
11:35
listeners will back up and dive a little
11:37
bit more into some of that stuff and
11:39
do a deeper delve there. But
11:41
I do wanna share that I do have a perfect
11:43
example of this. When I
11:45
first started as a dietician with nutritional weight
11:47
and wellness, so then we're talking six to
11:50
seven years ago now, I
11:52
met with a client who had already
11:54
been seeing one of our other counselors
11:56
for chronic gout flares. And
11:59
he was a younger, guy. He was
12:01
in his early 40s or so, athletic,
12:03
not that typical picture of somebody who
12:05
gets gout. And I
12:07
don't remember for him if there was much of
12:10
a family history of gout, but
12:12
his big risk factors was he was
12:14
a huge beer drinker and a soda
12:17
drinker. So we think lots
12:19
of alcohol, lots of yeast
12:21
from the beer. So it's that yeast
12:23
component that's the high purine part of
12:26
that and lots of
12:28
high fructose corn syrup coming in the
12:30
form of those sodas. So
12:32
we have some more high purine stuff
12:34
coming in, but he also had the
12:36
alcohol and the fructose part, which means
12:39
he was just tearing through those purines,
12:41
mad and breaking them down and his
12:43
body was not able to keep up
12:45
with that pace. So the previous
12:47
dietician that he had worked with had
12:49
already honestly done most of the legwork
12:51
for me. She had already
12:53
worked really hard getting him off those beverages
12:56
and helping him balance out his food choices
12:58
better. So by the time
13:00
I saw him, I was just making
13:02
some small tweaks and recommendations to make
13:04
sure that he felt confident that he
13:07
could stay the course with these recommendations.
13:09
And I just remember he was so
13:11
ecstatic to be out of pain, to
13:14
not have to rely on the gout
13:16
medications anymore, and that he didn't
13:18
feel worried about having another flare at that
13:20
point. And then on top of that, he had lost
13:22
something like 15 to 20 pounds. So
13:24
it was a win all around for him. Yeah,
13:27
that's such a great example, Leah. I feel like
13:29
just and what a relief to know that you're
13:31
not going to be in that kind of intense
13:33
pain. Yeah, yeah.
13:35
So for him, we sussed out what those big
13:37
players were for him. And does that mean he
13:40
could never have a beer ever again? No, but
13:43
it means that like the habits that he
13:45
was having of doing, I
13:47
think it was there was beer league softball in there
13:49
and just some of the lifestyle habits that we had
13:51
to take a look at and be like, okay, is
13:53
it worth it that again, we might run into another
13:55
flare. Right. And I think that's a good example of
13:58
it's what we do consistently. versus
14:00
what we do on the exception. And
14:03
if we're consistently having high fructose
14:05
corn syrup based drinks or lots
14:07
of beer, if we're consistent
14:09
with that, then we might get that result.
14:11
But if it's just once in a while
14:13
and you're having a beer, it's probably not
14:15
going to cause a gallop flare. Yep, that's
14:17
a huge point there, absolutely. Yeah,
14:20
so that was definitely a fun one to
14:22
see and experience. And I did, I wanted
14:24
to reiterate another point that you had made,
14:27
Teresa, is that when we are
14:29
looking at the approach of reducing
14:31
purines and thus, so again, reducing
14:33
uric acid in the body by
14:36
cutting out or reducing high
14:38
purine foods, we first
14:40
look at the foods that are harming the
14:42
situation and they're not doing
14:45
anything to add to our nutritional profile.
14:47
So they're not doing anything to help
14:49
things. So again, thinking like
14:51
red meat, liver or organ
14:53
meats, those types of things, they might
14:55
be higher in purines, but they have
14:58
other qualities that actually make them important
15:00
components in our bodies with protein, with
15:02
some of those micronutrients. But
15:04
if we look at beer, if we look
15:06
at alcohol, if we look at high fructose
15:08
corn syrup, those things are doing harm and
15:10
they're not doing any good. So
15:13
why not start with those first? Those
15:16
are like the big things. If we're looking at priorities,
15:18
that's how I would categorize it in my brain. Think
15:21
about high fructose corn syrup, for example, where
15:23
are we finding that? So for my one
15:25
client, soda was a big one. Energy
15:28
drinks is another one. And
15:31
we've highlighted a lot of these before
15:33
our ultra processed foods. So things like
15:36
candies, sweets, pastries and
15:38
baked goods, but even
15:40
things like sweetened yogurts and
15:43
mixed fruit cups and ketchup and barbecue
15:46
sauces. So like high fructose corn syrup
15:48
can really sneak in a lot of
15:50
places. You just got to look at
15:52
those ingredients lists closely. And
15:55
it may plainly say high fructose corn syrup
15:57
on that list, but you also may see.
15:59
see just the term fructose
16:01
or you might see just corn
16:04
syrup or corn syrup solids. You
16:06
might even see something like isoglucose. So
16:08
there could be a lot of these
16:10
sneaky terms for the same type of
16:13
thing, a sweetener that's fructose based. That's
16:15
right, Leah. There are so many
16:17
different names for fructose. It's
16:20
a really sneaky sweetener. I
16:23
also want to highlight that when we're talking about
16:25
fructose being a compound we want to avoid for
16:27
gout, we're not talking about
16:30
plain whole fruit. Fruit
16:33
and actually some vegetables have
16:35
naturally occurring fructose, some
16:37
more than others, but they also
16:40
have fiber which slows down how
16:42
quickly that fructose gets into your
16:44
system and thus impacts your acid.
16:47
And we're going to
16:49
talk about that just a little bit more when we
16:51
come back. You are listening to
16:53
Dishing Up Nutrition brought to you by Nutrition,
16:56
Awake, and Wellness. I am
16:58
Teresa Wagner along with Leah Kline-Schroet
17:00
and we are your hosts for
17:02
this episode covering all things gout
17:05
and nutrition. We'll be
17:07
back after a short break. Hey
17:10
listeners, it's Brittany from Nutrition, Awake,
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we are back with your weekly Dishing
19:04
Up Nutrition episode. Before
19:07
we went to break, we were
19:09
talking about refined fructose,
19:11
high fructose corn syrup, how that
19:13
can be a big aggravator for
19:16
gout. It hides in a lot
19:18
of things so we need to really look at
19:20
our ingredients list closely and actually one
19:22
that Teresa pointed out in our break
19:24
that I thought was worth mentioning as
19:26
well because it's had its moment in
19:29
the spotlight several years ago is agave
19:31
nectar. That's one that tends
19:33
to have more of that health halo around
19:35
it but agave nectar is actually 90% fructose
19:38
so you are getting a really high
19:40
fructose load using agave nectar
19:42
as a type of sweetener. So not that
19:44
you can't have agave nectar ever but it
19:46
would be something that you don't want to
19:49
sweeten every little thing that you're using in
19:51
the kitchen with because you are adding to
19:53
that fructose load. Yeah and I think just
19:56
for reference high fructose corn syrup is 60%
19:58
fructose. Whereas
20:00
the gave nectar, like you said, 90%. Yep,
20:04
yeah, very high fructose. But
20:06
that also, let's dive into fructose a
20:08
little bit more, Teresa, because not all
20:10
fructose is created equal. It doesn't mean
20:12
like we have to stay away from
20:14
all fructose ever again, never
20:17
to touch our lips again, because fructose
20:19
occurs naturally in some foods. Yeah, it
20:21
does. It's natural in fruit, for example,
20:23
and probably how fruit got its name
20:25
from fructose. That would make sense. Or
20:27
maybe the sugar got its name from
20:29
fruit. I don't know. Love to
20:31
do a history of sugar naming. Yep. But
20:34
fruit and some vegetables have naturally
20:36
occurring fructose, some more
20:39
than others, but they also
20:41
have fiber, which slows down how
20:43
quickly the fructose gets into your
20:46
system and thus impacts
20:48
uric acid. Whole
20:50
fruits and vegetables also have vitamin
20:52
C and natural flavonoids
20:55
and polyphenols that help
20:57
the body break down and get rid
20:59
of the uric acid. In
21:02
other words, eating an apple
21:04
with the peel on is
21:06
a much different scenario than drinking
21:08
an apple juice or an apple
21:10
flavored beverage that contains high fructose
21:12
corn syrup. With these
21:14
apple drinks, you're losing out on the
21:16
fiber and those beneficial plant compounds, and
21:19
maybe the vitamin C also. So
21:23
in using your earlier analogy, Leah,
21:25
you are turning the faucet up,
21:27
filling the tub quicker, while
21:30
also plugging the drain on that
21:32
bathtub, or your
21:34
body, right? Your body is going
21:37
to start to overflow with that
21:39
uric acid. Yeah, that's
21:41
an important point. I'll
21:43
add a finishing touch to that as well.
21:45
So if you're gonna eat that apple, also
21:47
eat it with some peanut butter or have
21:50
a hard boiled egg on the
21:52
side, because that will also
21:54
help slow down the absorption
21:56
of fructose from that apple.
22:00
But let's circle back to that idea
22:02
of vitamin C, because vitamin C, that's
22:04
a very common micronutrient. Most people know
22:06
about it, especially for the immune system.
22:09
But it has a really important role
22:11
in gout also. There is long-standing
22:14
research to show that vitamin C
22:17
can help decrease uric acid levels and
22:19
help reduce the risk of gout. So
22:21
back to the bathtub, we talked about
22:24
the things we can do to turn
22:26
that faucet down. That
22:28
was reducing the beer, the alcohol, the
22:30
high-fructose corn syrup, and some of those
22:33
ultra-processed foods. Vitamin
22:35
C is one thing that helps the water
22:37
drain out of our tub easier. So now
22:39
we're looking at the other side of the
22:42
equation. Vitamin C helps
22:44
our kidneys get rid of uric acid.
22:48
We find vitamin C mostly
22:51
in our fruits and our vegetables.
22:53
So again, here's that we're
22:55
looking at what are the redeeming qualities
22:57
of food, and then what are some
22:59
of the maybe not so redeeming qualities
23:01
of these foods. So yes,
23:04
fruits and vegetables are going to
23:06
contain some natural fructose, but
23:08
they also contain compounds that help our
23:10
bodies get rid of that uric acid
23:13
easier. So again, here's foods where there
23:15
are a lot of benefits to eating
23:17
it, even if there might be some
23:19
technical small minuses along the way. Yep,
23:21
that's a great point. We
23:24
do want our clients to still be striving
23:26
to get at least one cup of vegetables
23:28
with every meal, including breakfast
23:30
and including some fruit in their
23:32
day, like berries or kiwi at
23:35
a snack. Supplementing with
23:37
vitamin C can also be
23:39
a nice insurance policy, a
23:42
2021 meta-analysis study published
23:44
in the journal of complementary
23:46
therapies in medicine, showed
23:49
that people who supplemented with anywhere from 200
23:51
to 1000 milligrams of vitamin C per day,
23:56
significantly lowered their serum uric acid.
23:58
level. Yes, again, we've talked about
24:01
those higher levels of vitamin C
24:03
like that, especially for immune support
24:05
before. And let's
24:07
just for fun, do some comparisons
24:09
of vitamin C between different foods
24:11
because we do want food first,
24:13
of course. So a cup of
24:15
red bell peppers, and this could
24:17
also be yellow peppers, orange peppers.
24:19
We're talking about the bell pepper
24:21
family. So one cup of that
24:24
is 74 milligrams of vitamin C.
24:26
A kiwi is
24:28
64 milligrams of vitamin C. So
24:30
that's just one packaged up little
24:32
goodie of vitamin C right there.
24:36
You can have one cup of broccoli,
24:38
481 milligrams of
24:40
vitamin C. A cup of
24:42
strawberries, which they're still in season right now, is
24:44
85 milligrams of vitamin
24:46
C. So really, like, you
24:49
can, again, if we're plugging in some of
24:51
these fruits and vegetables throughout our day, including
24:53
breakfast, so we're getting started right away in
24:55
the morning, like, we can really get into
24:57
those hundreds of milligrams of vitamin C just
25:00
by eating real foods. It's another
25:02
example of real food for
25:04
real health and less gout. Yes, and
25:06
they're all such delicious ideas. Every one
25:09
of those, I love the idea of
25:11
this. You mentioned polyphenols
25:13
and flavonoids and those important plant compounds
25:15
a few minutes ago. I want
25:18
to highlight one of those
25:20
polyphenols called quercetin. Quercetin, like
25:23
vitamin C, is well known
25:25
to lower uric acid levels
25:27
and is also a compound
25:29
that helps fight inflammation. Both
25:32
important things when we are talking
25:34
about gout. We
25:36
naturally find quercetin near the
25:38
peel or the surface of
25:40
plants like apples, berries, onions,
25:42
broccoli, and leafy green vegetables.
25:45
But here's the thing that I found
25:48
the most interesting about quercetin. Quercetin
25:50
works on the same enzyme
25:53
that the medication alopurinol
25:55
does. We mentioned
25:57
earlier that alopurinol is the medication
26:00
used in the United States
26:02
to treat and prevent gout
26:04
attacks. So, corsetin is nature's
26:07
allopurinol. The research points to
26:09
500 milligrams per
26:11
day of corsetin being a
26:14
good dose to help decrease
26:16
uric acid levels. Yeah,
26:19
yeah, corsetin is something I knew
26:22
nothing about before I worked at
26:24
nutritional weight and wellness, but it
26:26
is so helpful for a lot
26:28
of different things. Many of
26:30
our listeners might know it for some
26:32
of its antihistamine benefits, and
26:34
it is in one of the most
26:37
popular supplements that we sell called Dehist
26:39
from Orthomolecular. It is a seasonal
26:41
allergy product, and
26:44
corsetin is also in a new
26:46
product from the same company
26:48
Orthomolecular. They released it, and we
26:50
are just starting to carry it
26:52
and get it and getting it
26:54
on board for gout sufferers, and
26:56
that product is called UAX Pro.
26:59
So, UAX Pro contains 500 milligrams
27:02
of vitamin C, 500
27:05
milligrams of corsetin, and
27:08
a few other ingredients known to
27:10
be helpful in reducing uric acid
27:13
levels. There's a compound called Luteolin
27:15
in there, tart cherry extract, there's
27:17
some apple extract and celery seed
27:20
extract. Tart cherry
27:22
extract and tart cherry juice is likely
27:24
one thing that people have probably heard
27:26
about when it comes to treating gout.
27:29
The anthocyanins in tart cherry
27:31
juice, which are just
27:33
another little plant compound known
27:36
to decrease oxidative stress, decrease
27:38
uric acid levels, and support
27:40
the kidneys. Drinking
27:42
eight ounces of tart cherry juice
27:44
per day may be helpful for
27:47
gout prevention, although more
27:49
research is needed in this area. And I
27:52
just want to say with any of the
27:54
juices, always look at the sugar level. Absolutely.
27:56
Look to see, I mean, if it's tart
27:58
cherry juice, it should be taste tart.
28:00
Yep. It shouldn't taste sweet. Yeah. It's
28:02
probably not going to be the easiest
28:04
thing to get down in the world.
28:06
So yeah, absolutely. And yeah, as
28:09
I was reading through some of the research with
28:11
this, I found studies that say, yep, this can
28:13
be a helpful tool for gout. And then I
28:15
saw some research that said maybe not so much.
28:17
So again, like there's more that needs to be
28:20
done there. But if we're thinking even
28:22
a couple of ounces of tart cherry juice
28:24
every day for some of those plant compounds,
28:26
again, relatively harmless,
28:29
maybe helpful. It's something that
28:31
you can easily slide into your routine. So
28:34
to keep it simple, yes, ortho
28:37
molecular created this supplement to include
28:39
as many of those beneficial compounds
28:41
as possible to lower
28:44
your acid levels and to
28:46
help just lower inflammation in
28:48
general. The serving size is three
28:50
capsules, but people who are in a
28:53
gout flare may want to up that
28:55
a little bit and take two capsules
28:57
twice or even three times per day.
29:00
Maintenance may look more like one or
29:02
two or three capsules total per day.
29:04
So again, you can increase or decrease
29:06
based on wherever you are with
29:09
gout. Yeah, I'm excited to have the
29:11
supplement in our arsenal. Anything that helps
29:13
our clients get out of pain quicker
29:15
and stay out of pain long-term, it's
29:18
always worth it. Absolutely. I'm
29:21
happy that a lot of the ingredients
29:23
in this product also reduce inflammation in
29:25
addition to lowering the uric acid levels.
29:28
One thing we didn't spend time on earlier in the show is
29:30
that yes, high
29:33
uric acid levels are needed for
29:35
a gout attack, but high
29:38
uric acid on its own is
29:40
not sufficient to trigger an
29:42
attack. There also needs
29:44
to be a component of inflammation in the
29:47
picture where the immune system
29:49
mounts some kind of response to the
29:51
high uric acid and the crystal deposits
29:53
in the joints. So
29:55
if we can establish and maintain lifestyle
29:58
habits that keep our inflammation level, low
30:00
or that fight inflammation, we
30:03
stand a better chance of avoiding
30:05
a gout encounter. Yeah,
30:07
I agree. We need to sleep
30:09
well, move our bodies, have a
30:12
supportive community around us, spend time
30:14
outside. And when it
30:16
comes to nutrition, a great place to
30:19
start is eating real food
30:21
in balance and
30:23
getting rid of the stuff where the ingredients
30:26
lists are a paragraph long and it looks
30:28
like a science experiment. These
30:30
are just natural or easy beginning
30:32
steps to lower some of those
30:34
inflammation levels. We've done
30:36
many shows in the past about how
30:39
this way of eating is anti-inflammatory.
30:43
For gout specifically, you'll want to
30:46
tread lightly also with alcohol and
30:48
high fructose corn syrup, which
30:50
this time of year, I'll often hear from
30:53
clients, this is patio season, this is cabin
30:55
going season, this is out on the boat
30:57
and out on the dock kind of season.
30:59
So some of those beverages, this is a
31:01
time of year where that can be very
31:04
tricky. So this is a
31:06
time where you do want to be
31:08
intentional or mindful or have some thoughts
31:10
about how am I going to navigate,
31:12
especially some of the alcohol and sugary
31:14
drinks aspect of things when I'm
31:16
in those social situations, because it is a part
31:18
a lot of times of how we socialize. And
31:21
if you have gout, it might be a really
31:24
easy consideration to take as far
31:27
as do I want
31:29
to be able to be on the boat,
31:31
out on the dock, on the patio, and
31:33
relaxing and having a good time with my
31:35
friends. Is this particular beverage, is it worth
31:37
it? Is this particular food, is it worth
31:39
it? Because it might take
31:41
me up completely. Yep, absolutely. And I know I
31:44
do want to take a moment to unplug
31:46
our Nutrition for Weight Loss Foundation series that
31:48
we have a new round of that coming
31:50
up in July. I believe
31:52
the starting date is July 9th. We have
31:54
a couple of virtual rounds going. This
31:57
is a topic that gets covered a lot of
31:59
times for weight loss. I know you
32:01
know this Teresa because you teach it also. But
32:03
how again it covers that anti-inflammatory
32:06
eating plan and it
32:08
gives so many great tips and
32:10
ideas, the instructors but also other
32:12
students of how do we navigate
32:14
some of those beverages and how do we navigate
32:16
the social situations when we do have illnesses
32:19
or we do have things that are going on
32:21
with our health but that food might actually impact.
32:23
So I do want to throw that out there
32:25
if anybody is looking for additional guidance or for
32:27
some of that group support look into our nutrition
32:30
for weight loss foundation series that we have coming
32:32
up at the beginning of July. So we
32:35
have our anti-inflammatory eating plan and
32:38
as we mentioned there are a couple of
32:40
supplements that may be helpful targeted supplements like
32:42
vitamin C and corsetin and
32:44
tart cherry extract or drinking a
32:47
little tart cherry juice and we
32:49
have that UAX supplement now that
32:51
kind of combines all those great
32:53
things into one combination. So
32:56
of course we're here to help in any way we
32:58
can. I hope this information in
33:00
this show is giving people just
33:02
some avenues to pursue and to
33:04
consider especially if you or
33:07
a loved one needs a helping hand along
33:09
the way and in making some of these
33:11
changes. Hopefully this show
33:13
had some of that information but if you
33:16
do need that extra little push or
33:18
that to have that group experience to
33:21
walk along with you don't hesitate to
33:23
connect with us and start that discussion.
33:25
Our phone number is 651-699-3438 and there's a whole
33:27
host of resources
33:34
about anti-inflammatory eating on
33:36
our website weightandwellness.com. Our
33:39
goal at nutritional weight and wellness
33:41
is to provide each and every
33:43
person with practical real life solutions
33:46
for everyday health through eating real
33:48
food. It's a simple yet
33:50
powerful message. Eating real food
33:52
is life changing. Thank you
33:55
for listening and if you enjoyed this
33:57
show please head over to iTunes or
33:59
your favorite podcast. app to leave
34:01
a review and help others find our
34:03
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