통풍 관리하기: 식단, 생활 습관 및 예방

통풍을 효과적으로 예방하고 치료하려면 균형 잡힌 식단, 퓨린 섭취 제한, 적절한 수분 섭취를 통해 통풍을 관리하는 것이 중요합니다.

### 통풍 관리: 식이요법 팁, 경험담 및 전문가 조언
* 🍖 퓨린 함량이 높은 음식은 **통풍을 유발**할 수 있으므로 가능한 한 피하는 것이 중요합니다.
* 🥦 토마토, 브로콜리와 같은 채소와 **우유, 계란, 치즈**와 같은 유제품은 **퓨린 수치가 낮고 통풍에 좋은** 것으로 알려져 있습니다.
* 🚰 하루에 약 **10컵의 물을 마시면 요산 배설에 도움**이 됩니다.
* 🍺 맥주는 다른 알코올 음료에 비해 **퓨린 함량이 훨씬 높기** 때문에 맥주만 피하는 것으로 충분하다고 생각하는 것은 위험합니다.
* 👴 40대 중반 통풍 증상을 경험한 김승환 씨는 **통풍을 조절하기 위해 식습관을 바꾸고 운동**을 하며 체중을 관리했습니다.
* 🏃 김승환 회장은 식사 전후나 고객 방문 시 자투리 시간을 활용해 **빠르게 걷기 운동**을 하며 건강을 유지했습니다.
* ❤ 통풍은 발뿐만 아니라 **신장과 심장까지 손상시킬 수 있는 무서운 질환**이므로 평생 동안 잘 관리하는 것이 중요합니다.

Everyday we encounter common thyroid [music]. Many foods we eat contain a type of protein called purine. Purines consumed with food are used as a source of energy in our bodies and are converted to uric acid through metabolic processes. The more foods with high purine content we consume, the more uric acid is produced. Gout is closely related to dietary habits. It is known that about 30% of total uric acid is generated from food. Now, since foods with high purine content can trigger gout, we cannot completely avoid such foods. It is necessary to consume a certain amount, and consulting a physician is also essential. However, when it exceeds the limit, gout can occur, so in cases of gout, it is advisable to avoid foods with excessive purine content as much as possible. Avoiding foods with high purine content as much as possible is crucial. Which foods contain high purine content? Foods rich in animal protein like beef.

Sugars, alcohol, and other substances that give a strong taste to pork and other meats are often found in excessive amounts. On the contrary, vegetables like tomatoes and broccoli, as well as dairy products such as milk, eggs, and cheese, are known to have low purine levels, which are good for gout. I met Ms. Choi Hee-sook again, who was diagnosed with gout after menopause. She completely changed her diet to overcome gout. Here is her transformed diet. First, she chose boiling or steaming over frying and grilling to reduce purine levels. She no longer eats anchovies to reduce salt intake. She doesn't use any salt and now considers tomatoes as a replacement for rice. Grains are now an essential part of her diet. Originally, the teacher taught me that to live, I should eat less. Even if I eat at a regular restaurant, I use chopsticks instead of a spoon.

I should eat this soup without any hesitation. This is how my mother used to serve it, but now I can go beyond that and adjust the amount of salt or trim it down. It's refreshing to eat it this way. By eating plain white rice instead of brown rice or mixed grains rich in purines, and having fiber and vitamin C-rich vegetables with every meal, I supplement protein with tofu and eggs instead of meat or fish. Changing a lifelong diet is not easy, but I feel happy to see my health improving. Even though I didn't stick to it perfectly, I should try to maintain it without disrupting my daily life. With such thoughts in mind, although it hasn't been long since I started, I felt that my recovery speed is faster than the long years passed.

Because of this, I really think that I am a true witness. Is that right? There is something else that she considers important. She drinks about 10 cups of water a day, which is about 2 liters of water, because it helps with uric acid excretion. It's important to manage your diet properly, but you don't need to overdo it. It always seems that balance is important. It's important to maintain everything evenly. It seems important not to consume a lot of one thing. However, if you must avoid something, it's good to avoid mercury. Beer is something that easily comes to mind when talking about ventilation. It is known to contain more than 10 times the purine compared to other alcoholic beverages. Beer has a low alcohol content and gives a refreshing feeling, making it easy to drink without feeling burdened. However, beer, which is high in calories due to its high fat content, when consumed with snacks, leads to a higher purine intake than usual and increases uric acid levels in the body. Beer has a high purine content compared to other alcoholic beverages.

The purine content of beer is significantly higher compared to makgeolli, wine, and soju. However, experts warn that it is dangerous to think that avoiding only beer is enough because alcohol plays a greater role in inhibiting uric acid excretion in the body. For those with wind-related conditions, they should never drink alcohol as it increases uric acid. Uric acid, which is excreted through urine, is pulled back by alcohol, leading to a sudden increase in uric acid levels. If we consume 200 units of uric acid, only 10% is excreted in the urine, while 90% is reabsorbed and circulated back. Therefore, the uric acid keeps circulating in the blood. When alcohol is consumed, only 10% is excreted in the urine, and the rest, about 145%, is put back into the bloodstream. This causes uric acid levels to rise suddenly, forming new uric acid crystals in the body for those who drink alcohol, especially in women.

Kim Seung-hwan, who runs an electrical construction company, is in such good health that it's hard to believe he's already 69 years old. The first time he experienced gout symptoms was in his mid-40s. At first, the symptoms were mild. My knees suddenly started to ache strangely, so I consulted with a doctor and got it treated, he said. It hurt so much that I had to take 20 painkillers a day, ten times more than the recommended dose. Running a business with over 300 employees was not easy. He was constantly busy, leaving him no time to pay attention to his health. He believes that irregular eating habits and excessive meat consumption were the causes of his gout. I was always busy, so I didn't care much about what I ate. When I was hungry while driving, I ate beef jerky, then snacks, and later on, meat.

I like it, so I went home and there was steak. I ordered two rolls of that and ate them. I did a lot of things like that. I've been doing it for three years. After the meeting, I searched for a restaurant with my colleagues nearby. Today's lunch menu is rewarding. However, as soon as the meal came out, Mr. Kim Seung-hwan put half on a plate, shared the meat with his colleagues, and then started to eat deliciously. Why did he do that? There's no other way but to control the angle. I thought I should give a discount, so I made it a habit and was able to reduce seven kinds. Then, we settled for cooperation with Lee Jae-won. The main door was attached, and the competition was hidden. They say it's the best, so I'm doing it that way. By continuing this habit, Mr. Kim Seung-hwan's weight decreased by 5kg in a year. However, from the way Mr. Kim eats,

There is another point that stands out. It's not about avoiding meat with a lot of purine. Instead of seeking out favorite meat dishes, I chose to eat them sparingly. For lunch, what kind of grains did you eat? If you eat meat for lunch, then avoid it for dinner and the next morning, and have blue fish instead. But when you eat fish, just take a bite, then eat rice. However, skip a few meals after eating this once. Finishing lunch, Kim Seung-hwan increases the speed of walking. The exercise method for the ears is brisk walking. Kim Seung-hwan, who found it difficult to set aside time for exercise, utilized the spare time before and after meals or when visiting clients to maintain his health. There's no time for exercise, right? Oh, then what can you do?

The suit went crazy, so why did the suit problem come back? When I think quietly, the suit laundry fee, yes, delivery, and 3005 Tour, then 5,000 like this, there is no way to sweat in an hour and a half of exercise. There is no time, and there is no luck, so people who couldn't go cooked pairs, so they exercised. Come on in. Which part of Kim Seung-hwan's body is now? Yes, that's right. Kim Soo-hwan's foot condition looked good. There are no traces of uric acid stones, and it seems to be well managed. It seems like it's in a clean and unswollen state. I think it will be said like this. Following the doctor's prescription, the X-ray results returned to normal, showing normal creatinine and uric acid levels. Be careful when your body goes up to the abdominal area. So in a way, it can be said that aging is not a timid disease that follows.

However, regulating weight involves not only the right amount of food and exercise but also reducing the recurrence of gout, which is a disease that can affect various parts of the body, not just the feet. The primary goal may have been achieved, but what's more important is to lead a healthy life for a long time, which is why things like this are helpful not only for the joints but also for overall health. Therefore, for the patient's health, by managing gout well, they can maintain good health and many people consider it as an opportunity for further enhancement. As a doctor, these aspects are very rewarding. Gout is a scary disease that can damage not only the feet but also the kidneys and heart. If you think lightly of it, it can become a serious illness that threatens life, but with accurate knowledge and the help of professionals,

You can enjoy a healthy life, and if possible, it's not just about curing diseases, but rather about managing them throughout your life, like hypertension or diabetes. It's more about management than treatment. So, you need to be careful about what you eat, manage your weight well, and exercise regularly. By taking good care of yourself in this way, you can prevent gout effectively and also treat it well.

통풍의 원인인 요산을 발생시키는 퓨린이 많은 음식은? (KBS 20211124 방송)

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KBS 생로병사의 비밀

퓨린이 풍부한 음식이 통풍과 식이 조절에 미치는 영향

퓨린이 풍부한 음식은 체내 요산 생성에 기여하여 통풍을 유발하지만 이러한 음식을 완전히 피할 필요는 없습니다.

퓨린 함량이 높은 식품은 동물성 단백질과 특정 물질에서 발견되며, 퓨린이 낮은 식품에는 야채, 유제품, 계란, 치즈 등이 있습니다.

통풍 환자의 식단 변화에는 퓨린 수치를 낮추는 요리 방법을 선택하고, 곡물 소비를 늘리고, 육류와 생선을 두부와 계란으로 대체하여 단백질을 섭취하는 것이 포함됩니다.

술과 맥주가 요산 수치에 미치는 영향

과도한 맥주를 마시면 체내 요산 수치가 크게 증가하여 특히 여성에게 건강 문제를 일으킬 수 있습니다.

일반적으로 알코올은 요산 배설을 억제하여 요산이 혈류로 다시 순환하게 하여 요산 수치를 급격히 상승시키는 원인이 됩니다.

요산 수치를 관리하고 관련 건강 문제를 예방하려면 알코올 섭취를 제한하고 균형 잡힌 식단을 유지하는 것이 중요합니다.

식이 변화를 통한 통풍 증상 관리하기

전기 공사업체를 운영하는 69세의 김승환 씨는 불규칙한 식습관과 과도한 육류 섭취로 인해 통풍 증상이 심해졌습니다.

바쁜 일정과 건강에 대한 관심 부족으로 진통제 복용량이 크게 늘었습니다.

식사를 나눠 먹고 식사량을 조절하는 습관을 들인 결과 1년 만에 체중을 5kg 줄이고 통풍 증상을 효과적으로 관리할 수 있었습니다.

퓨린 함량이 높은 육류의 섭취를 제한하는 것은 건강에 중요합니다.

육류 섭취에 간격을 두고 곡물과 등푸른 생선을 식사에 포함시키면 도움이 될 수 있습니다.

바쁜 일정 중에도 식사 전후에 빠르게 걷는 운동을 추가하면 운동량을 늘리는 데 도움이 될 수 있습니다.

의사의 조언을 따르고 요산 수치를 모니터링하는 것은 발과 복부 상태를 포함한 건강 관리에 매우 중요합니다.

장기적인 건강을 위한 통풍 관리

통풍은 신장과 심장에도 영향을 미칠 수 있으므로 통풍 관리는 관절뿐만 아니라 전반적인 건강을 위해 매우 중요합니다.

통풍은 고혈압이나 당뇨병과 같이 심각한 질병으로 발전하지 않도록 장기적인 관리가 필요합니다.

통풍을 효과적으로 예방하고 치료하기 위해서는 세심한 체중 관리, 규칙적인 운동, 건강한 식단을 유지해야 합니다.