Proper Nutrition

So you've been telling yourself that you will start eating healthy, next week. Well it is time to start eating healthy as the foundation for good health. Because after all, you are what you eat. And beyond that you are what you ate had for lunch. This leads me to a point that I will lightly touch on, and then brush you off to some more credible references. In a nutshell, what I'm about to tell you is probably not what you want to hear, but it is time to begin eating more healthily.

At the core your body is just a machine and this machine needs good nutrition to keep it functioning properly. The way that I eat is directly related to the fact that nutrition plays a vital role in RSI as well as other chronic diseases. I am often ridiculed and made fun of for the way I eat, but I really don't care because I know it makes me feel much better. It also helps alleviate a large majority of my symptoms, as well as helps me recover faster.

I'll bet you're wondering exactly how I eat. I think one of the best components of my current diet is the low-sodium intake and the high amount of antioxidants that I receive through fruits and vegetables. Another very important component of my diet is eating grass fed meat as it is far superior to store-bought corn-based meat. You can do the research for yourself and you will come to the same conclusion. The way I eat is referred to as the Paleolithic diet. In a nutshell, it is largely consistent upon fruits, vegetables, meats(grass fed) and healthy fats. I will provide a link to a great repository of information on the Paleolithic diet. While this diet is not for everyone. I have felt a great reduction in my symptoms since adopting it. I encourage you to research and try new ways of eating, because our current food supply is based on creating the most amount of food for the least amount of money. Whenever you sacrifice quality for quantity, problems will arise. The other thing that is wrong with our current food supply, is that there are so many processed foods. It is difficult to distinguish real food.

I implore you to get educated on nutrition, as it will aid you in the fight against repetitive strain injuries and overuse injuries.

Here is a great link to learn more about the Paleolithic diet: http://paleodiet.com/definition.htm

Stretches

Adequate sleep

Probably one of the most important factors in healing is adequate rest. Nobody likes to be in the same room with the grouch that didn't get enough sleep. Your body utilizes sleep to repair damage done throughout the day, and refresh itself for the next day. I'm reminded of the advice I was given by Rob Wolf. "Get as much sleep as you can without interfering with your marriage or your job." I personally run better when I have had eight hours of sleep, and I can tell the difference in my RSI. My body feels more resilient and better able to cope with the stress of day-to-day life after a good nights sleep. Be sure you're getting an adequate amount of rest every night, as it will be different for everyone.

Here are some tips on how to get a better night sleep:
1. Make sure your room is as dark as it can possibly be.
2. Try not to spend leisure time in your bed reading magazines or books. Do your best to use the bed as a slumber utility only.
3. If you have things on your mind, write them down in a journal or a piece of paper before bed.
4. Try to keep a set schedule throughout the entire week, such as going to bed at 10 PM regardless of weekends.
5. Avoid drinking or eating several hours before bed.
6. Do something relaxing before bedtime, such as reading or listening to relaxing music.
7. Make sure you have a comfortable bed!

Meditation

When referring to meditation I am simply imploring you to spend a few minutes every day focusing on your breathing and tuning out the rest of the world. I would like you to do this so that you are more aware of your breathing throughout the day. Breathing is one of the most intimate actions we share with our environment. Many of us are so stressed out that we often breathe very shallowly or go long periods without breaths. I encourage you to take a more active role in your breathing and be sure to take full, deep breaths every chance you can. Also make it a point to check in on your breathing throughout the day and make sure you are not taking short little shallow breaths. Most of us are guilty of this. By paying more attention to our breath, we can ensure that our body is adequately supplied with the oxygen it loves.

Rest

When you think of rest I don't want you to think of sleeping. I want you to be more aware and take more frequent breaks, when using your hands. For instance, if you are going to spend 30 minutes on the computer, you should have at least three, one minute rest breaks, in that allotted time. There are various software programs, such as Work Rave, that will prompt you to take little mini breaks in between usage. These are very helpful as they are automatic reminders to take breaks. I encourage you to install the software from Work Rave and see if it helps you create a more balanced and more mindful work atmosphere.

You can download Work Rave from the following link:
>http://www.workrave.org/

Taking small breaks will allow your hands some time to recuperate from the demands you place on them.

Alternative Modes of Enjoyment

Before being stricken with RSI I used to be a very active gamer. Because of the loss of function in my hands. I have found other ways to entertain myself, such as getting lost into a good book, spending time with friends or listening to a good audio book. I had a horrible time giving up games at first, but now I found a new love for reading, learning and friends.

Every fork in the road of life is an opportunity to change. If you want to sit around and think about the things you can't do, then you will be one step closer to being farther away from happiness. Sit back and evaluate the things you can do and try not to dwell on those you can't. Find new hobbies and activities or spend time with friends and family. I can assure you that you will find a new way to enjoy yourself and pass the time.

Assistive Software

Perhaps one of the most beneficial lessons I've learned throughout this whole ordeal is the importance of supportive software. Two pieces of software that have profoundly increased my ability to retain some normality are the following:

1. Dragon Naturally Speaking

2. Dwell Click

Dragon Naturally Speaking will allow you to resume your long bursts of typing. It is a wonderful tool that has allowed me to bridge the gap between RSI and normality. I highly recommend this software, and I use it daily. One caveat to using the software, make sure you invest in a good mic. When using the mic, make sure that is no more than an inch or two away from your mouth. Do not get one of those boom stick mics that sits on your desk. You are going to need a headset mic.

Also keep in mind that your voice comes from a muscle just like anything else. It is prone getting hurt. The software needs training when you first install it but after a bit of training anywhere from 3 to 5 hours, you will notice dramatic speech recognition accuracy!

One other important caveat while using Dragon Naturally Speaking, make sure the room you are using Dragon Naturally Speaking has an appropriate humidity level. If your throat tends to get dry very easily then the humidity in that particular room you are using your software in is not conducive. Go and buy a humidifier and put it in that room. Having low humidity in a room will lead to a dry scratchy throat. A dry scratchy throat will lead to injury. So keep a lukewarm or better yet, hot cup of tea with you at all times while using talk and type software to maintain a high moisture level in your throat and mouth. For around $100, this software is truly invaluable. Click here to learn more about Dragon Naturally Speaking.

While Dragon Naturally Speaking is an amazing piece of software let's explore Dwell Click! It is an incredible piece of software that takes the manual motion of clicking a mouse and turns it into a logical rule. This software is a must-have for anyone suffering from RSI! This software is absolutely free, and it is by far the most useful thing I have done to date to help with my RSI! You simply install the program, and it will initiate a left click whenever your mouse cursor stops moving. It takes a bit to get used to, but it is well worth the time spent. Follow the link and read about Dwell Click. It is very easy to learn and even easier to use!

A third piece of software that is for a bit more advanced computer user is called Macro Express. This software allows the user to create custom macros designed around repetitive tasks on the computer. Click here to learn more about Macro Express.

Because the software has so many settings and can do so many things it is beyond the scope of this post. I encourage you to learn about it and possibly give the free trial a chance!

Ergonomics

Because this topic is so well explained by many other websites. I will not delve into it with great detail. I will however tell you that it is absolutely imperative that you adopt better posture and an overall ergonomic environment to work in. Here is a link to the Wikipedia page about ergonomics. Pay close attention to the picture of the woman on the right. This is the ideal condition under which you should be working day in and day out.

Ignoring ergonomics is like ignoring nature. Eventually it will catch up with you! Working in an ergonomic environment allows your body to maintain a relatively relaxed state. This will allow you to work longer and injury free. Keep in mind, your body still has limits. You're just trying to maximize the limits by working smarter.

Supplements

One important thing to stop, when dealing with RSI and overuse injuries, is the inflammation that comes along with them. People will more than likely turn to over-the-counter NSAIDs to treat the onset of inflammation. Some people, like myself, will even go to the doctor and be sent away with either a cortisone shot, highly powerful anti-inflammatories or oral steroids. All of these options lead to further damage and untold side effects. I cannot stress enough that you should always trust mother nature to take care of you, especially in your time of need.

What is important to note here is that mother nature has a cornucopia of anti-inflammatories readily available for you, with minimal side effects. Let us begin by exploring several of your options!

Omega-3

Turmeric

Ginger

These are three of the heavy hitters in the lineup of anti-inflammatories. Because there is more than enough information on these three anti-inflammatories, I will not go into why they are so incredible. All you need to know is that they do exist and they do work. One formula that I really like is a product called Zyflammend by a company called New Chapter. It is a bit pricey, but you will notice results nearly instantly because it contains a host of anti-inflammatory herbs.

Along with the anti-inflammatories I mentioned above. There are a few more supplements I include in my daily routine to continually stay RSI free. Those supplements include a protein supplement, a multivitamin, iodine, vitamin C and vitamin D. There is one other daily supplement I use to make sure I am getting enough protein. I usually go with whey protein, but you can decide which you like best. I use the protein supplements to ensure that my body is getting around a gram per pound of body weight per day. Protein is important because connective tissue is made out of it. If you do not have the proper amounts of protein, you will not have the building blocks for healthy connective tissue. I include a multivitamin, and I take it three days a week just to make sure I'm getting the necessary nutrients. Iodine is important because it binds in a one-to-one ratio with thyroid hormone and this can be an underlying cause of carpal tunnel. The vitamin C is due to the fact that vitamin C is absolutely quintessential for collagen and connective tissue synthesis. I take the vitamin D for an all-around insurance program against low exposure to the sun, and I notice that I'm in a better mood when taking it.

This wraps up the supplements component of RSI and overuse. Surely there are other supplements out there that will be beneficial for those who suffer. These are the tried and true soldiers I employ every day to help keep me RSI free.

If you have any of your own that you currently use, which you feel are very helpful, I would love to hear from you!

Introduction to Repetitive Stress and Overuse Injuries

Do you have pain, numbness, tingling or general discomfort in your arms and hands? Are your forearms fatigued, or do your wrists hurt? Have you lost strength in your hand or had to delay/cancel an activity due to pain, numbness and tingling in your hands or arms? Well you're in luck, because I have had all these problems for the last four years. Because of my tenacity and persistence, I have found a way out of this overwhelming condition.

I'm not going to tell you that it is a quick five minute fix or a cure in a pill. It takes a fundamental lifestyle change and understanding of the problem at hand. These repetitive strain injuries are caused when the muscles/tendons are overused and under maintained. In response to injury, muscles, shorten and thicken, which detracts from their overall flexibility and health. These problems can be compounded by a number of factors which I will go into.

I hope you found this post and you have only been suffering with these problems for a short time. I personally wish I knew everything I know now and I could have stopped and reversed the damage when it all began four years ago. to sum up a long story. I began having very pronounced symptoms of overuse injury, and I continued hurting myself for two years after that until I hit the wall and was completely unable to function. That is when I quit my job and began the long road to recovery. Had I known everything I know now, I could have stopped the damage when it first started. I would be a different person now, but to tell you the truth I'm pretty satisfied with what I have become. I hope you find this post useful, and you can get back to what you love much sooner.

I have spent the last four years going to countless doctors, specialists and physicians, racking up thousands and thousands of dollars in bills, with little to no help from any of the offending physicians. Recently I had a major car accident which put me in the care of a very knowledgeable chiropractor. I have learned so much in the last six months, and I have gone from a constant state of pain, agony and despair to a state of empowerment and understanding of the problems I have had for the last four years. I will now go on to share with you knowledge that you will not find easily in your search to deal with the same problems. Some of the information I will share with you would will be hard to find in hundreds of hours of research.

Let's begin by focusing on carpal tunnel and apply our findings to other dysfunctions of the upper arms and hands. First of all let me get it out of the way that I'm not a doctor and all of the advice I'm providing is for educational purposes only. But that being said, we shall begin. Repetitive stress injury or overuse injury is not a condemnation to a life of pain, agony and despair. It is however a signal from your body that you are doing harm.

When I speak of the damage you are doing to your hands and arms I am not talking about permanent damage, because the body has incredible healing potential. I can recall being so bad off that I couldn't even muster the strength to brush my teeth. My view on carpal tunnel, and RSI is that you are simply doing more than the muscle and tendons can handle while not allowing your body to rest and repair. Think about your body as a machine. Even the best designed car still needs an oil change, tire rotation and the occasional tune up.

The body needs a maintenance period in which it can repair and restore. This maintenance period is also largely dependent on properly supplying your body with nutrition. This maintenance period is called sleep, and I recommend you get at least eight hours of it. While I say eight hours, let us define it as quality uninterrupted rejuvenating sleep! Let's explore some of my tips, in a more fashionable arrangement such as a top 10 list!

Let's explore 10 of the most beneficial things you can do to stop and reverse repetitive strain injuries, RSI, overuse, carpal tunnel, tendinitis, tendonosis, nerve tingling, weakness, pain, burning, etc.

1. Ergonomics

2. Supportive software

3. Adequate sleep

4. Stretching

5. Exercise

6. Supplements

7. Proper nutrition

8. Rest

9. Meditation

10. Alternative modes of enjoyment

11. Hope and Positivity!( A much needed bonus!)

I will make a post out of each of these tips so that you can have the same knowledge I have gained without the blood, sweat and tears.