Using Saunas to Help Manage Gout Symptoms and Attacks

Using Sauna for Gout Relief and Prevention

Gout is a common form of inflammatory arthritis caused by high levels of uric acid in the blood. This condition causes sudden attacks of severe pain, swelling, and tenderness in the joints, often the big toe. While gout is genetic, certain lifestyle factors like diet, alcohol use, and lack of exercise can trigger painful gout attacks.

Using a sauna is one non-drug therapy that may help provide relief from gout symptoms and reduce the frequency of gout attacks. Saunas induce sweating, which helps eliminate excess uric acid from the body. The dry heat also increases circulation and has anti-inflammatory effects. When used safely and appropriately, saunas can be an integrative treatment approach for managing gout.

How Sauna Use Benefits Gout

Here are some of the ways using a sauna may help gout sufferers:

• Increases sweating to remove uric acid - Sweating is one of the bodys ways of eliminating toxins. Saunas make you sweat out excess uric acid.
• Improves circulation - The heat from saunas dilates blood vessels and improves blood flow. Better circulation reduces uric acid crystals in joints.
• Provides pain relief - The dry heat increases circulation and relaxes muscles, providing temporary relief from gout joint pain.
• Reduces inflammation - Saunas induce an artificial fever reaction which inhibits inflammation signals linked to gout attacks.
• Supports kidney function - Sweating maintains fluid balance and keeps kidneys flushed, allowing better uric acid filtering.

Using Infrared Saunas vs Traditional Saunas for Gout

There are a few different types of saunas, including traditional saunas and infrared saunas. Both can provide benefits for gout, but infrared saunas may be preferable for some users.

Traditional saunas heat the air to between 150-200F. The moist air makes you sweat profusely. Infrared saunas use light waves to heat your body directly, allowing for lower ambient temperatures of 100-150F. This heated experience causes a milder sweating response.

Infrared saunas may be safer for those who cannot tolerate the intense heat of a conventional sauna. The lower temperatures also allow you to stay in the sauna longer, maximizing the detoxification and circulatory benefits.

Using Sauna Safely with Gout

Its important to use saunas safely, especially if you have gout or other health conditions. Here are some tips for safe sauna use with gout:

• Stay hydrated - Drink plenty of water before and after using the sauna to avoid dehydration.
• Start low and slow - Begin with shorter sessions (5-10 minutes) and lower temperatures if new to sauna use.
• Listen to your body - Leave the sauna if you feel overheated, dizzy or unwell.
• Avoid alcohol - Dont drink alcohol before or immediately after using the sauna.
• Allow time to cool off - Sit and relax for 10-15 minutes after exiting the sauna before standing up.
• Consult your doctor - Check with your doctor about any health conditions that may limit your ability to tolerate saunas.

Avoid using the sauna during an acute gout attack. Wait until the flare has resolved before using the sauna. The heat can exacerbate joint swelling and pain.

Is Sauna Good for Gout?

Using a sauna offers several benefits that may aid in gout management when done safely and in moderation. However, sauna use alone cannot treat gout. It should be used as a complement to medications, diet changes, and other lifestyle measures recommended by your doctor.

While research on saunas for gout specifically is limited, studies have found beneficial effects on related factors like circulation, pain levels, and antioxidant activity. Overall, sauna therapy shows promise for improved gout outcomes as part of an integrative treatment plan.

Other Lifestyle Changes to Help Prevent Gout Attacks

In addition to using saunas, making certain lifestyle changes can lower uric acid levels and reduce gout flare-ups:

• Follow a gout-friendly diet - Avoid high-purine foods like red meat, seafood, alcohol and limit sugary foods/drinks.
• Stay hydrated - Drink at least 2-3 liters of fluids daily, especially water.
• Lose weight if needed - Excess weight stresses joints and is linked to higher uric acid levels.
• Exercise regularly - Low-impact activities like yoga, swimming and walking can lower uric acid.
• Quit smoking - Smoking is associated with a higher gout risk.
• Limit fructose - High fructose intake is tied to increased uric acid production.

Dietary Guidelines for Managing Gout

Diet plays a major role in gout prevention and treatment. Certain foods can trigger gout attacks by raising uric acid levels. Following a gout-friendly diet can help reduce flare-ups.

Foods to Limit with Gout

Some foods are high in purines, compounds that increase uric acid production in the body. Its best to avoid or restrict the following purine-rich foods:

• Red meat - Beef, pork, lamb
• Organ meats - Kidneys, liver, sweetbreads
• Game meats - Venison, boar, rabbit
• Anchovies, sardines, herring
• Mackerel, tuna, haddock, trout
• Scallops, mussels, codfish
• Beer and grain liquors
• Sugary drinks - Soda, sweet tea, juice
• Yeast extracts - Marmite, Vegemite

Foods to Eat More of with Gout

These foods are lower in purines and can help reduce gout flare-ups:

• Cherries, berries, citrus fruits
• Vegetables - spinach, broccoli, onions, tomatoes
• Low-fat dairy products
• Whole grains - oats, brown rice, quinoa
• Nuts - almonds, peanuts, walnuts
• Legumes - beans, lentils, peas
• Coffee, green tea
• Canola oil, olive oil
• Eggs, peanut butter
• Poultry - chicken, turkey

Staying Hydrated with Gout

Drinking plenty of fluids is vital for flushing out excess uric acid and preventing gout attacks. Aim for at least 2-3 liters of total fluid intake per day. Water and herbal teas are great choices. Tart cherry juice may also provide anti-inflammatory benefits.

Alcohol Use and Gout

All types of alcohol can trigger gout attacks. Beer is especially problematic due to its high purine content. Avoid all alcohol during gout flare-ups. Otherwise, limit intake to no more than 1-2 standard drinks per day for men and 1 drink per day for women.

Lifestyle Changes to Reduce Gout Symptoms

Making certain lifestyle adjustments can also lower uric acid levels and decrease gout severity:

Losing Weight

Being overweight stresses joints, and increases uric acid production and gout risk. Losing even a modest amount of weight can significantly reduce gout flare-ups. Aim for gradual, sustainable weight loss through a healthy diet and more activity.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.