Gout is a condition in which uric acid crystals build up in the joints, causing intense pain and inflammation. Gouty arthritis typically affects the joints in the feet, particularly the big toe, but it can occur in any joint, depending on the circumstances. The best way to manage gout and prevent frequent flareups is through lifestyle changes including eating habits, exercise, and stress reduction.

The following are the top recommended lifestyle changes for managing gout:

1. Limit alcohol

Since alcohol can contribute to gout symptoms, avoid drinking if you are suffering from gout. Alcohol is actually one of the top offenders when it comes to substances that aggravate gout symptoms. Not only have studies shown that drinking alcohol can drastically increase the amount of uric acid in your blood, but also that alcohol is one of the top risk factors for gout.

2. Avoid foods rich in purines

Uric acid is really only half the story when it comes to gout. You see, foods rich in the chemical compound purines are what break down into uric acid, leading to the formation of urate crystals. Some foods that are naturally high in purines include red meat, refined sugars, processed foods and refined carbs, and seafood and shellfish. Avoiding these foods is a big part of preventing gout.

3. Reduce stress

Studies have shown that increased levels of stress can lead to gout. To reduce stress, it’s important to maintain a healthy life/work balance and enjoy your time off. Practicing a hobby, spending time outdoors and getting enough sleep are all important parts of reducing stress. Try techniques for reducing stress like journaling, using a planner, or exercising regularly. Putting in effort in these areas can decrease your chances of getting gout.

4. Exercise regularly

Exercise is also a great way to reduce your chances of a gouty arthritis flareup. This can mean cardio, weight lifting, or even playing some form of sports. In any case, the more you exercise, the lower your chances of developing gout will be.

5. Make quality sleep a priority

Getting enough down time is good, but you also need to make sure that you’re getting an ample amount of quality sleep each night. Most studies recommend getting 7 to 8 hours of sleep a night, which is enough to keep you well rested, but not enough to lead to other health problems that come from oversleeping.

6. Try turmeric

Turmeric is part of the ginger family of plants, and has very strong anti-inflammation properties. Since gout causes inflammation of your joints, this herb is great for suppressing the pain. Many studies have confirmed this, including the 2018 study in BMC Complementary and Alternative Medicine. This has led researchers to recommend turmeric for other forms of inflammation based arthritis such as gout.

As you can tell from this list, the more you work to prevent a gout flareup, the better off you’ll be. If you’re living a healthy lifestyle, getting enough exercise, and eating right, then your chances of suffering a gout flareup will be much lower.