Carpal Tunnel Syndrome: Can Nutrition Help?

                                                       The Anti-Inflammatory Food Pyramid

While I'm not suggesting that nutrition be the only tool in your recovery arsenal, there is significant research that proves what you eat plays an important part in supporting your recovery. Eating the right foods can set the stage for healing, while the wrong foods can make it much more difficult. Worse, certain foods actually exacerbate chronic inflammation, which more and more scientists believe is what makes carpal tunnel syndrome and other repetitive strain injuries (RSIs) a systemic disorder.

For instance, studies show Vitamin D and turmeric both help calm inflammation. I can personally attest that when this skeptic drinks ginger turmeric lemonade, it helps reduce my pain levels to a surprising degree. Antioxidants can help save tissue from dying, a process found in advance RSIs; and resveratrol, whey protein, and omega 3 fatty acids have all been shown to increase muscle strength and decrease oxidative stress and inflammation. When it comes to healing tendonitis, vitamin C 8 and Aloe Vera have both been shown to speed the process. And coffee, drank without sweetener, can lower your risk of depression.

Foods that can exacerbate your condition includes the usual suspects: too much sugar and other fructose may impair bone growth, a diet too high in fat can produce systemic neuroinflammation, and impaired nerve differentiation, key for those with Focal Dystonia. Any food high on the glycemic index has been shown to increase inflammation.  MSG is associated with snoring and an increased risk for sleep disorders.

Even some of the medications routinely prescribed for carpal tunnel syndrome can sabotage healing. NSAIDs may impair musculoskeletal recovery, and statins may damage tendons.

There is also evidence that gastrointestinal health can impact inflammatory disorders. Known as the Gut-Brain Axis, there is a direct relationship between the gastrointestinal system and the neurological system. Scientists are discovering, for example, that processed foods actually increase fatigue.

One specific nutritional strategy studied is intermittent fasting, where you extend the interval between meals, as opposed to continuous eating or grazing. Intermittent fasting has been shown to have many positive effects in men. And not only with inflammation. Muscle protein synthesis increases, and peripheral nerve health is also supported. In aging men, depression improves in those who adhere to an intermittent fasting plan. However, women are cautioned against this strategy due to ovulatory cycles, which are very sensitive to external stress. Women, its suggested should try narrowing their eating window, so that rather than waiting 4 or 5 hours between eating, close that gap down to 2 or 3 hours. Personally, I eat every 2 hours and my body is much happier for it. I lose weight more easily, sleep better, and have an easier time maintaining a balanced mood.

Studies show adding a nutritional strategy to your recovery arsenal is particularly of benefit when going through a movement retraining regimen. Consult a nutritionist before embarking on any change in your eating habits though, as no two people are alike. Researchers suggest maintaining these nutritional habits for 30-90 days before gauging results. They also stress to expect individual trial and error. If, for instance, your body responds negatively to a whole foods diet, or you don't see any progress, consider supplementation instead. But nutrition is always the better approach.

I've relied on “Repetitive Stress Pathology: Soft Tissue” chapter of Pathology and Intervention in Musculoskeletal Rehabilitation, 2nd Edition (Saunders; 2 edition (December 4, 2015)] by Nancy N. Byl, Mary F. Barbe, and Jane Fedorzyck for the information contained in this article.

@JillGambaro is the author of The Truth About Carpal Tunnel Syndrome . She advocates healthy playing for musicians through her Blog, Facebook and Twitter. Look for her upcoming documentary Icky Fingers.