Carpal tunnel syndrome (CTS) is a condition that can cause significant pain and reduced mobility in the forearms, wrists, hands, and fingers. Characterized by pain, numbness, and tingling, CTS can significantly impact an individual as weakness and limited hand function affect daily life and work. It occurs when the median nerve, which runs from the forearm into the hand, becomes compressed or squeezed at the wrist. Most often, those suffering from carpal tunnel are prescribed medications and wrist braces to alleviate symptoms. However, incorporating thoughtful dietary changes may help the body manage inflammation, support nerve health, and enhance overall wellness.
Understanding Carpal Tunnel Syndrome
Carpal tunnel syndrome develops when the median nerve, which runs through a narrow passage in the wrist called the carpal tunnel, becomes compressed. Pain in the carpal tunnel is a result of excess pressure in the wrist and on the median nerve, usually from swelling. The swelling is most commonly caused by an underlying condition and obstructed blood flow.
Causes and Risk Factors
The causes of carpal tunnel syndrome are numerous and varied. They include repetitive movements in the hands and wrists, genetic predisposition, hormonal changes, wrist injuries, and other medical conditions such as diabetes and arthritis. Repetitive hand movements, such as typing or using a computer mouse, can put strain on the wrist and lead to inflammation and compression of the median nerve. Women are more likely to be diagnosed with carpal tunnel syndrome, and it is usually found in people between the ages of 30 to 60. However, those with the conditions mentioned above are at higher risk.
Symptoms
Symptoms can vary from person to person, but common signs include pain, numbness, and tingling in the hand and fingers. The first sign of carpal tunnel syndrome is often the feeling of a hand “falling asleep” frequently and dropping objects. These symptoms are often worse at night and may wake individuals from sleep. Because the median nerve and wrist tendons extend from the forearm to the hand, symptoms may appear anywhere in the elbow, forearm, hand, or fingers.
The Role of Inflammation
Inflammation plays a significant role in carpal tunnel syndrome. The pain and tingling you feel when suffering from carpal tunnel syndrome is caused by inflammation in the wrists and forearms that constrict certain nerves. When the wrist is subjected to repetitive movements or injury, the tissues in the carpal tunnel can become inflamed. Reducing inflammation in the wrist can help alleviate the symptoms of carpal tunnel syndrome.
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Diet's Impact on Carpal Tunnel Syndrome
A lesser-known contributor to the development and severity of CTS is diet. Certain foods are known to promote inflammation, and while they may not directly cause a person to develop conditions such as carpal tunnel syndrome, they can exacerbate symptoms and cause flare-ups. The central cause of carpal tunnel pain is inflammation, which is a natural process in the body meant to defend against injury and infection.
A balanced diet is foundational to good health. In the context of carpal tunnel syndrome, mindful food choices may bolster the body’s ability to manage inflammation and maintain healthy nerves. Diet alone cannot resolve mechanical compression in the wrist, but it can aid other treatments. By supporting normal inflammatory responses and promoting nerve health, balanced nutrition may enhance the effectiveness of physical therapy or medical interventions.
Foods to Incorporate for Carpal Tunnel Relief
Incorporating specific foods into one’s diet may reduce inflammation and CTS symptoms and promote overall health. Emphasizing certain foods may help create an internal environment that is more conducive to addressing CTS symptoms. The pain and tingling you feel when suffering from carpal tunnel syndrome is caused by inflammation in the wrists and forearms that constrict certain nerves. So, one of the main goals in carpal tunnel treatment is to reduce inflammation.
Omega-3 Fatty Acids
Foods containing omega-3 fatty acids are beneficial, as these anti-inflammatory, neuroprotective substances can reduce the numbness and pain of CTS. Fatty fish such as salmon, tuna, herring, mackerel, and sardines are good sources of omega-3 fatty acids. Salmon, tuna, sardines, and other fatty fish are a rich source of two different kinds of omega-3 fats--DHA and EPA. These fats can help to reduce inflammation and ease the pain of carpal tunnel syndrome. If you don't like fish and still want these benefits, you can take a fish oil supplement. Walnuts are an excellent source of a third kind of omega-3 fatty acid--ALA. Like DHA and EPA, ALA can help to reduce inflammation in your body. Toss them on a salad or into some yogurt, or run them through a food processor and use them to "bread" your fish before baking it.
Antioxidant-Rich Foods
Antioxidants are compounds that can help protect the cells from harmful molecules called free radicals. A powerful form of pain relief, you can try antioxidants to solve some pain at the moment. When free radicals accumulate in the body, they can lead to oxidative stress, a condition associated with chronic inflammation and numerous health problems. Therefore, eating foods rich in antioxidants may reduce inflammation.
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Antioxidant-rich foods include:
- Berries, including blueberries, strawberries, and goji berries
- Dark leafy greens like kale, spinach, arugula, etc., are full of fiber and enzymes which decrease inflammation.
- Citrus fruits like oranges and lemons
- Colorful vegetables like red bell peppers, tomatoes, and carrots. Antioxidant-rich foods, like red bell peppers, can help to control inflammation.
- Walnuts, pistachios, and other nuts
- Fatty fish like salmon
- Herbs and spices like parsley and turmeric
Vitamin B6
Vitamin B6 is frequently prescribed as a supplement for those with carpal tunnel, but it can also be found in the right foods. Vitamin B6 supplementation is a controversial treatment for carpal tunnel syndrome. It’s sometimes recommended by healthcare providers because it’s optimal for overall health, plus it may help reduce carpal tunnel symptoms. It’s not completely clear how B6 works for this condition. One possible explanation is that it acts as an analgesic, by raising the pain threshold of people with carpal tunnel syndrome.
Foods high in B6 include:
- Salmon
- Pork
- Poultry (chicken and turkey)
- Bananas
- Soybeans
- Wheat germ
- Spinach
- Chickpeas
- Potatoes
Vitamin B12
Vitamin B12 is essential for strong, healthy nerves and may help reduce pain. Therefore, it may support those with CTS. Vitamin B12 supplementation may be beneficial for reducing the effects of nerve damage and relieving pain. Eating a diet high in this nutrient may also be beneficial.
Foods high in vitamin B12 include:
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- Clams
- Liver
- Salmon
- Tuna
- Eggs
- Trout
Turmeric
Turmeric is a spice that contains a compound called curcumin, which has powerful anti-inflammatory properties. Turmeric is a spice that contains curcumin, which has been found to have antioxidant, anti-inflammatory, and neuroprotective effects for peripheral nerves. In addition to scientific data, users of turmeric say it’s beneficial for reducing the inflammation associated with carpal tunnel syndrome and with other conditions, including arthritis. If you decide to try turmeric, make sure to use it with black pepper. The pepper increases the bioavailability of curcumin, increasing its effectiveness.
Other Beneficial Foods and Nutrients
- Ginger: Ginger is another anti-inflammatory spice that can benefit individuals.
- Pineapple: You should eat pineapple to reduce inflammation because it has an enzyme which is known as bromelain.
- Green Tea: Research has shown green tea changes the body’s inflammatory response.
- Olive Oil: Instead of cooking with vegetable, peanut, or sunflower oil, opt for olive oil. Extra virgin is the best, as it is the least processed.
- Dark Chocolate: While chocolate can be high in sugar and fat, dark chocolate does have anti-inflammatory properties.
Foods to Avoid or Limit
Managing CTS centers around avoiding foods that promote inflammation and worsen symptoms. Diets that have high levels of saturated fats not only may experience inflammation and joint pain, but they are at a higher risk of heart disease. Cheese and dairy products top that list.
Refined Starches and Sugars
Refined starches include foods made from grains stripped of fiber, nutrients, and bran. Refined starches are also referred to as simple carbohydrates, or simply, “bad carbs.” They include grains that have been stripped of fiber, nutrients, and bran. They also include desserts and sodas. Some carbs are good, but others are bad. Refined starches and refined sugars, which come from white flour or granules, are very unhealthy for the body. They can assist with inflammation while reducing the number of nutrients your body can absorb.
Examples include:
- Sugary breakfast cereals
- White bread
- White flour
- Regular pasta
- White rice
- Ice cream
- Cakes, muffins, and cookies
- Candy
Saturated and Trans Fats
Many highly processed foods are also high in unhealthy saturated or trans fats. Diets high in refined sugars and unhealthy fats can encourage chronic inflammation, potentially worsening swelling around the median nerve. Trans fats are refined carbohydrates that can hinder the body’s natural digestive processes.
These include:
- Processed lunch meats
- Margarine
- Microwave popcorn
- Chocolate spread
- Baked goods
- Beef, pork, and processed luncheon meats, including bologna
- Cake icing
Fried and Salty Foods
French fries, fried chicken, and chips can be high in trans fat and salt. This can contribute to inflammation and fluid retention. Fried foods are often high in trans fat and salt. They include many fast foods, such as French fries, fried chicken, and tacos. Since salt can cause water retention, it may worsen swelling and pressure on the median nerve. Sodium is necessary for your health, but too much salt can put undue pressure on the nerves already under a lot of strain. Swelling in the tissues can increase pressure on the median nerve, worsening CTS symptoms.
Alcohol
Alcohol can increase inflammation levels in the body. Alcohol disrupts normal gut functions, which can lead to inflammation. A 2018 study found that long-term, excessive alcohol consumption could increase a person’s risk of CTS. Therefore, it is a good idea to limit alcohol intake.
Gluten
Foods containing gluten are one of the leading causes of inflammation in the body. Pasta, bread, etc. are common examples of foods that contain gluten. Many people opt to go gluten-free and experience positive results.
Supplementation
If a person’s diet lacks omega-3 fatty acids, antioxidants, and vitamin B12, they may benefit from taking them in supplement form. While consuming nutrients through food sources is typically advisable, supplements can make it easier to meet nutrition goals for some people. If your diet is lacking in the vitamins and nutrients found in the foods listed above, you may benefit from taking them as supplements.
They include:
- Vitamins B12 and B6
- Fish oil capsules, which are high in omega-3 fatty acid and antioxidants
- Turmeric or curcumin
In addition, there are supplements that may be beneficial to take, as the nutrients are hard to get through diet alone. They include:
- Alpha-lipoic acid. Alpha-lipoic acid has neuroprotective properties and has been shown to reduce carpal tunnel syndrome symptoms. It’s found in some foods, such as spinach and organ meat, but in very small amounts.
- Capsaicin. This compound is found in hot red peppers. It has been shown to have pain-relieving properties.
Additional Lifestyle and Medical Considerations
While a change in diet may not work for everyone, for those with mild to moderate symptoms, these foods can help to reduce the pain and inflammation caused by carpal tunnel syndrome. CTS relief often involves more than one approach.
- Ergonomics: Evaluate physical activities that may be repetitive and ensure you have an ergonomic computer workstation to help prevent carpal tunnel. Frequent short breaks to stretch and vary hand movements can ease tension and help protect against overuse.
- Weight Management: Maintaining a healthy weight may reduce pressure on the wrist and lower overall inflammation levels.
- Hydration: Hydration is critical in supporting proper joint lubrication, nutrient transport, and balanced inflammatory responses. In contrast, dehydration may exacerbate discomfort.
- Medical Intervention: For situations where holistic methods are not sufficient, medical interventions may be recommended. One potential choice is carpal tunnel release with ultrasound guidance (CTR-US), a minimally invasive technique that addresses the median nerve’s compression. Diagnostic tests such as nerve conduction studies or ultrasound imaging help confirm CTS and measure its severity. Following a confirmed diagnosis, your provider may suggest dietary modifications, physical therapy, lifestyle changes, or interventions like CTR-US.
Seeking Professional Help
While incorporating anti-inflammatory foods into your diet can be beneficial, seeking professional help is important if you suspect you have carpal tunnel syndrome. Consulting a nutritionist is not necessary, but it can be helpful if you are not seeing the results you desire. Nutritionists will also be able to tailor a diet and supplement plan specifically to your symptoms as well. If you think you want to see a nutritionist, first consult your primary care physician and get a recommendation from them.
Early detection and treatment of CTS can lead to better outcomes and improved quality of life. If a person is experiencing symptoms, they should contact a healthcare professional. Furthermore, people with diagnosed CTS should follow up with a doctor if symptoms become more severe or cause loss of function, despite self-care measures. Don’t risk causing permanent damage to your median nerve. A healthcare professional can customize a treatment strategy based on your specific symptoms, work requirements, and health history. Treatment for carpal tunnel syndrome may include wrist splints, physical therapy, and in severe cases, surgery.