How to Achieve Muscle Growth, Fat Loss and a Healthier Lifestyle?

 

Click HERE to Get Over 100 Plant Based Recipes for Muscle Growth, Fat Loss and a Healthier Lifestyle

Want to feel more energized by shedding off excess weight?

Want to improve your fitness and overall well-being?

Want to get clearer and smoother skin?

Want to boost your libido?

Want to save more money on take-outs and junk foods?

If your answer to any of the above questions is yes, then you should consider eating more vegetables and fruits in your meals.

The vegan way of living is fast becoming the lifestyle choice for many people, young and old, amidst growing concern about climate change, animal cruelty and health concerns. 

Research has shown that diet is the number one cause of premature death and the major cause of disability in many countries around the world. Many people have started to change their diets away from animal-based products to introduce more plant-based alternatives into their everyday eating habits.

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Plant-based diets come in lots of shapes and sizes, and you should choose the version that works best for you. The major area of growth has been in flexitarians, people who introduce plant-based foods into their diets but continue to eat eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.

Flexitarians are different from pescatarians who consume plant-based foods along with eggs, dairy foods, fish, and seafood, but exclude meat or poultry. They are also different from vegetarians who generally include eggs and dairy foods, but no meat, poultry, fish, or seafood and vegans who include no animal foods in their diets.

One study in the United States that took place before the coronavirus found that over half (52 percent) of Americans were trying to incorporate more plant-based meals into their daily lives and one-third defined their eating style as flexitarian. The same study found that 13 percent defined their eating style as vegetarian and vegan.

Based on the data showing in some cases a tripling of sales of plant-based products since the start of the pandemic, we can be sure that this trend has continued to grow at a rapid pace. 

What is the evidence that plant-based eating patterns are healthy?

You will get a healthier heart. Harvard researchers tracked the health habits of about 110,000 people for 14 years and found that the higher folks’ intakes of fruits and vegetables, the lower their chances of developing cardiovascular disease.

Specifically, people who averaged eight-plus servings of fruits and veggies a day were 30 percent less likely to have a heart attack or stroke, compared to those who had less than 1.5 daily servings.

There’s plenty of research suggesting vegans tend to consume fewer calories, and thus weigh less and have lower body mass indexes than non-vegetarians. Today, there are tons of plant-based recipes that will leave you feeling fuller on few calories so you don’t have to worry about gaining weight. As long as you stay clear of vegan processed food you’ll be fine.

By going vegan, you will also get clearer and smoother skin. Cutting back on animal products also means skipping much of their saturated fats, which are notorious for clogging pores. Plus, many of the vitamins, pigments, and phytochemicals in fruits and veggies contribute to healthy skin. The lycopene in tomatoes, for example, helps protect your skin from sun damage, and vitamin C in sweet potatoes smooths wrinkles by stimulating the production of collagen.

Vegetarian diets have also been shown to help in lowering the risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Besides health benefits, you are also likely to experience:

• Increased Energy
• Lean, Muscular Body
• Enhanced Libido
• Greater Mental Clarity
• All Day Stamina
• Better Workouts
• And more

The list goes on and on. Talk to anyone who’s actually eaten plant-based diet for even a full month and chances are, they’ll rave about the changes they started seeing in their body.

Do you want to achieve muscle growth, fat loss and a healthier lifestyle? Watch this video – HIGH PROTEIN VEGAN MEAL PREP | @avantgardevegan by Gaz Oakley

But many are reluctant to adopt a vegan lifestyle for several reasons.

Common questions and concerns include where to get protein when on a vegan diet and if the nutrients from a vegan diet are enough to meet an individual’s daily nutritional needs. 

Protein is often associated with meat, and some critics of vegan diets usually say that this is the main nutrient that vegans lack in the food they eat. This is a huge misconception about veganism. In fact, there is at least a bit of protein in all types of food. Protein is abundant in plant-based foods such as whole grains, lentils, peas, soy, beans, nuts, and quinoa.

The main challenge for anyone going vegan is planning well-balanced meals. There are replacements to be made, particularly those related to meat-based products.

Getting all the essential fruits and vegetables into the diet can also be a challenge sometimes. The main challenge for anyone going vegan is planning well-balanced meals. There are replacements to be made, particularly those related to meat-based products. Getting all the essential fruits and vegetables into the diet can also be a challenge sometimes.

Some people quickly discard the idea of turning vegan because they think this way of life makes people weak and sluggish since they do not get protein from meat. This is another misconception from those who never really explored a true vegan lifestyle.

Elite athlete and multiple-Grand Slam winner Novak Djokovic, for instance, gets his energy solely from his plant-based diet.

Yet another commonly heard complaint from many who try out  the Plant-Based lifestyle is that it is ‘boring’ or that it’s too hard.

Often, people learn the core principles, experience results… but then  get stuck eating bland meals of the same foods over and over again.

Truth is, a plant-based lifestyle doesn’t mean you have to force down the same boring, bland foods every single day.

And on top of that, preparing tasty, nutritious vegan meals doesn’t have to be difficult at all.

And now, for the first time, you can get the best of both worlds. Go and check out the Plant-based cookbook which provides tasty, easy to prepare recipes that are healthy.

This article is from Justin Kaye’s Vegan Recipe Cookbook which features more than 100 Delicious, Done-for-You Plant-Based Recipes, that are super easy to make. You’ll become your own chef in no time and will keep your family and friends healthy along the way.

Justin shows you how to prepare tasty healthy vegan meals that are also great for fuelling your workouts and helping you lose weight. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it’s more than just a cookbook “Plant-based Recipe Cookbook” is a complete plant-based nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies…

To find out more, Click Over 100 Plant Based Recipes for Muscle Growth, Fat Loss and a Healthier Lifestyle.

How to Reduce Risk of Heart Disease, Type 2 Diabetes and Dementia?

 

Click HERE to Go for The Mediterranean Diet 30-Day Challenge to Take Back Control of Your Health, Mind & Body

Why the Mediterranean diet can help you to reduce risk of heart disease, type 2 diabetes and dementia?

The Mediterranean diet is ranked among the healthiest eating plans out there. In addition to aiding weight loss, studies indicate that this flexible and sustainable eating plan can also benefit your heart and brain in ways that a standard Western diet cannot.

Here’s what you need to know about the diet that might help you live a longer, healthier life. 

What is the Mediterranean diet?

The Mediterranean diet is an eating plan that draws inspiration from countries bordering the Mediterranean Sea, including Greece, Italy, and Spain.

The diet typically consists of the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil, and dairy – with perhaps a glass or two of red wine.

The Mediterranean Diet is about more than just eating delicious, wholesome food though.

Regular physical activity and sharing meals with family and friends are vital elements of The Mediterranean Diet. Together, they can have a profound impact on your mood and mental health and help you foster a deep appreciation for the pleasures of healthy eating and delicious foods.

The Mediterranean Diet is an inexpensive and satisfying way to eat that can help you live a healthier and longer life.

Since the diet centers around traditional cuisine from various regions, there are no rigid rules on exactly what, when, and how much to eat. 

Instead, the Mediterranean diet focuses on eating principles such as consuming a diet:

• High in plant-based foods like fruits, vegetables, nuts, and legumes

• Moderate amount of lean protein from fish and, to a lesser extent, poultry and eggs

• Moderate amount of wine

• Low in saturated fats from red meat and dairy products

• Low in processed carbs and sugars

Researchers have been studying its health benefits for decades and discovered that following the Mediterranean diet can reduce the risk of heart disease, type 2 diabetes, and more.

Foods to eat

The Mediterranean diet focuses on your standard fruits and vegetables, but what sets it apart from many other diet plans is the large amount of olive oil and moderate intake of wine. 

The four main groups to focus on are: vegetables, fruits, whole grains, and lean proteins. Here are some options for each group:

Vegetables

Leafy greens are a great vegetable because they come with a variety of nutrients. Some of the healthiest leafy greens out there include romaine lettuce, Swiss chard, and spinach.

Other vegetables worth adding to your plate are:

• Beets
• Broccoli
• Carrots
• Asparagus
• Green beans 

Fruits

Some fruits contain higher sugar content, while others come with an added dose of fiber. High-sugar fruits may spike blood sugar levels, so it’s healthier to choose fruits that contain less sugar and some fiber for slower, more stable digestion. Some high-fiber fruits include:

• Apples
• Avocado
• Blackberries 
• Pears
• Raspberries
• Strawberries

Whole grains

Whole grains are also a great source of fiber and also provide some protein and healthy fats. As long as you’re eating some type of whole grain, you usually can’t go wrong. Some common whole grains you may find in your local grocery are:

• Whole wheat pasta
• Whole oats
• Barley
• Brown rice
• Buckwheat
• Quinoa

Lean protein

The Mediterranean diet gets its name from countries that are near, or border, the Mediterranean Sea, so seafood comprises a big portion of protein sources. Beyond that, nuts and legumes are also a popular option. Some lean protein foods that follow the Mediterranean diet include:

• Fish
• Eggs
• Nuts 
• Seeds
• Legumes 
• Beans 

Health benefits of Mediterranean Diet

The Mediterranean diet’s many health benefits are largely attributed to eating plant-based foods that are rich in healthy unsaturated fats, antioxidant-rich vitamins, and polyphenols — compounds that have both antioxidant and anti-inflammatory properties.

Since this eating pattern focuses on the quality of wholesome foods, which are mostly plants, it supplies essential nutrients, including fiber, antioxidants, and polyphenols.

Heart health

Plant-based foods are packed with healthy unsaturated fats, antioxidants, and anti-inflammatory properties that have proven to reduce the risk of cardiovascular disease and stroke. This is likely due to the fact that following a Mediterranean diet can reduce inflammation in the blood vessels that lead to and from the heart.

Researchers found that eating a Mediterranean diet reduced the risk of heart attack, stroke, or death from heart disease by 30% compared to eating a low-fat diet.

Brain health

Researchers have only recently begun to study the Mediterranean diet’s role with cognitive function and decline. So far, preliminary research suggests that the diet might help promote and prolong healthy brain function. 

For example, a small study published in Neurology in 2018 reported that following a Mediterranean diet could delay the onset of Alzheimer’s by up to 3.5 years when compared to people who follow a Western diet.

The researchers examined brain images of 70 healthy adults — 34 who regularly ate a Mediterranean diet and 36 who ate a Western diet for two years. The brains of those eating the Western diet contained more of a protein called beta-amyloid, which is found in large amounts among those with Alzheimer’s. 

Although no one in the study had Alzheimer’s, the researchers said that the presence of more beta-amyloid suggested that those individuals were at greater risk of developing the disease earlier in life.

Diabetes

Though more research is needed, multiple preliminary studies indicate that following a Mediterranean diet can help people with diabetes better control their blood sugar levels.

One study examined blood sugar levels of 901 participants with type 2 diabetes who lived in Italy and were, therefore, already adhering to a Mediterranean-style diet to some extent. 

The researchers ranked how closely a participant’s diet matched that of a Mediterranean diet and found that those with the highest rankings — who followed the diet most closely — had lower blood glucose levels following a meal compared to those who ranked lowest. 

Moreover, high rankers had lower HbA(1c), which is a measurement of a person’s average blood glucose levels over the last 2-3 months and a strong indicator of how well a person is managing their diabetes. The study was published in 2009 in the journal Diabetic Medicine.

The Mediterranean diet’s beneficial effect on blood glucose is likely due to the diet’s focus on complex carbs, which take longer to digest and won’t spike blood sugar levels, and healthy unsaturated fats over less healthy saturated fats. For those with diabetes, the American Diabetes Association recommends eating about less than 20 grams of saturated fat per day.

Weight loss

Depending on your current diet, the Mediterranean diet can offer a healthier option that may lead to weight loss. 

For example, one study followed 272 adults who were moderately obese for two years. The participants were separated into three groups:

• Group 1 ate a restricted calorie, low-fat diet where women were instructed to consume 1500 calories a day and men ate 1800 calories a day. After two years, this group lost an average of 7.2 pounds.

• Group 2 ate a restricted calorie, Mediterranean diet with the same caloric amounts as the low-fat diet. After two years, this group lost an average of 10 pounds.

• Group 3 ate a low-carbohydrate diet that didn’t restrict calories but instead started participants off with 20 grams of carbs per day and gradually increased it to a max of 120 grams per day. After two years, this group lost an average of 12 pounds.

Downsides of Mediterranean Diet

Due to its focus on whole foods, most meals on the Mediterranean diet will require some level of home-prep. The main drawbacks may involve cooking more than you’re used to, and if you’re accustomed to eating heavily processed convenience items, it may mean adapting to new foods. 

Watch this video – Making the Mediterranean Diet Work for You to Reduce Risk of Heart Disease, Type 2 Diabetes and Dementia

This article is from Kimberly Clark, a Nutritionist, Health Advisor and Pilates Instructor, who creates The Official Mediterranean Diet Plan. This is a 30-day plan that aims to help you shed excess fat, eat healthy, and stay on top of your diet. 

The Official Mediterranean Diet Plan comes with a beginner’s guide to the diet, an accompanying cookbook, the Official Mediterranean Diet Calendar, “The Beach Body Program,” a guide to detoxification, “The Winner’s Morning Routine Guide,” “The Bulletproof Guide,” and access to the Facebook Accountability Group.

To learn more about Mediterranean Diet and Kimberly Clark’s 30-day challenge, click on Going for The Mediterranean Diet to Reduce Risk of Heart Disease, Type 2 Diabetes and Dementia

How to Make Veggie Based Desserts to Satisfy Your Craving for Snacks

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Veggies Play an Important Role in Snacks, Treats and Desserts

The world of vegetables is filled with color from bright yellows, reds and oranges to greens, purples and blues and color translates to nutrient dense; loaded with vitamins, minerals, enzymes and flavor.

Unfortunately for the most part (there are a few exceptions), the vegetable’s role in our diets has been as the “side-kick” at a meal not the star and rarely has the vegetable been viewed as an important ingredient in a dessert.

But in reality, they are the perfect “hidden dessert ingredient” with the power to deliver color, moisture and texture as well as an incredible array of nutrients.

Carrots are the perfect example of this.

They are naturally sweet and contain more sugar than any other veggie besides the sugar beet. Used during tough times when “luxury” sweeteners were too expensive and difficult to obtain, carrots provided both moisture and sweetness when needed and became the favored sugar substitute during the Middle Ages and World Wars I and II.

Even to this day the carrot continues its starring role in the ever popular carrot cake…a true family favorite with zucchini, beat and parsnip bread as close cousins.

As more and more people become health conscious in this day of “instant-information,” they are searching for ways to get nutrient dense veggies into all their dishes…desserts included.

No longer is the veggie limited to side-dishes.

They are now being viewed as the perfect dessert ingredient adding sweetness, moistness and acting as the perfect binding agent replacing eggs and fat and let’s not forget all that added nutrition!

Veggies are extremely versatile…they can play the “starring” role in a dessert dish as easily as they play the “starring” role as a side-dish. Or they can simply work their magic in desserts playing a more subtle role in the background.

Either way, once you discover how to use veggies to make sweet desserts the guilt normally associated with indulging in desserts disappears! How’s that for the perfect reason to begin using veggies in your desserts?

Without a doubt, veggie desserts become child favorites and are the perfect solution to getting more power-house veggies into their diets…without the ensuing battle cry of “I don’t like this!” No longer will you have to state: “if you don’t eat those vegetables on your plate…you don’t get dessert” when you build that extra nutrition into their desserts.

That’s not to say that you should eliminate veggies as an important part of their dinner plate…it simply means that if your child does not care for a certain vegetable, you can likely use that same veggie in the background of your favorite desserts benefiting your children (and you of course) without your children even knowing.

To learn how to make veggie based desserts, watch this video – Lazy Vegan Dessert Ideas

Without a doubt, eating a wide variety of fruits and veggies is key to maintaining balanced nutrition and a healthy body and is the reason I gave birth to…

“50 Desserts with Hidden Veggies. ” In it you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

Isn’t it time you began introducing these much ignored nutrient-dense super-stars into all your dishes…including your desserts?

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

How to Create Healthy Desserts Using Vegetables?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Hidden Nutrition in Every Bite

What has the power to add vibrant color, added moisture, texture and nutrients to all types of recipes, and is easily at home in breakfast, snack, and treat or dessert recipes?

Veggies of course. With the array of color choices that fresh veggies offer along with the built in nutrition and fiber they provide, they are the real super-stars of any recipe including sweet choices.

Unfortunately, for the most part, people simply don’t view them that way. They have never been taught to view vegetables as a valid ingredient for sweet dishes and so the role that most veggies have played have been severely limited.

It’s all about perception and most people’s perceptions about using veggies in desserts is pretty narrow…if that. But, times are changing. The power of the Internet is educating people on every topic…health and nutrition included. 

With a world of information literally at people’s fingertips, curious people are researching and more and more vegetables are gaining ground as valuable contributors to sweet as well as savory dishes… beyond the typical raw “carrot or celery stick.”

Not only will vegetables provide a boost in nutrition to any dessert, they are the perfect binding agent replacing eggs and fat in most recipes while adding sweetness and moisture.

This broader acceptance and “view” of the use of vegetables in sweet as well as savory dishes is not a new concept but is experiencing an expanded acceptance as word gets out quickly in the digital world.

Statistics show that dessert consumption is on the rise. Of 1500 consumers polled, a whopping 99% stated that they enjoy dessert occasionally. Seventy percent admitted to eating it once a week…a 57% increase from the same study done three years previous.

One of the reasons desserts are growing in popularity so quickly is that many people are now experimenting and trying new ingredients and flavor profiles in sweet dishes as well as savory dishes that include an array of healthy vegetables.

Truth is, creating healthy desserts and treats that are made with a bounty of nutritious ingredients is an exploding trend and there are endless opportunities for innovative cooks who have vision to reinterpret the classics with a broader perspective or combine ingredients into a completely new taste treat.

It’s time to take dessert and sweet treats off your “do not eat list.” Denying yourself something you love just creates more desire for it.

Don’t deny yourself those sweet rewards as though your sweet tooth will naturally disappear. Reinvent things. Simply change your perception about what ingredients to use and create ones you can feel good about serving…to yourself and to others.

It’s not desserts that are a “no-no” it’s your perceptions about their creation that needs to change.

You can love dessert, satisfy your sweet tooth and boost your health all in one bite.

For some ideas to create healthy desserts using vegetables, watch this video – HEALTHY VEGAN NO BAKE DESSERTS ‣‣ easy to make!

For some incredibly delicious veggie based dessert and treat recipes visit: “Blended Bites” a compilation of 50 desserts and sweet treats that use veggies as ingredients. You’ll be pleasantly surprised at what the possibilities are once you open yourself to them!

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

What are the Best Ways to Manage Pain from Carpal Tunnel Syndrome?

 

Click HERE to Discover Self-Help Techniques to Reverse and Even Eliminate Carpal TunnelSyndrome

At the end of the workday, you may notice some symptoms like numbness, tingling, and weakness in your hands and wrists. This may ring especially true if you spend hours typing on your keyboard, holding your phone as you scroll through social media, or even playing an instrument.

It turns out these painful sensations, which are a type of repetitive strain injury, are commonly experienced in many lines of work, and they’re also key traits of carpal tunnel syndrome. If you frequently experience pain, tingling or numbness in your hand, this can be a sign of carpal tunnel syndrome 

What is carpal tunnel syndrome?

Carpal tunnel syndrome is the name for a collection of symptoms that happen when a major nerve in your hand is squeezed as it travels through your wrist. It is one of the most common nerve disorders, affecting four to 10 million Americans. The good news? It is usually very treatable.

What are symptoms of carpal tunnel syndrome?

Carpal tunnel syndrome symptoms include tingling and numbness in the middle of your hand. It is caused by a pinched nerve in the wrist. This nerve runs from the forearm through the wrist to the hand.

The area through which this nerve passes is called the carpal tunnel. Swelling may develop in this tunnel and the resulting pressure can lead to a pinched nerve.

A pinched nerve can cause the following symptoms:

• Tingling hand or fingers, mainly in the thumb, index, middle and ring fingers.

• Pain in the hand or fingers. This pain can be felt in your hand and fingers, but can also radiate to the forearm and elbow. The pain may also be felt in the shoulders.

• Numbness of the fingers.

• Less strength in the hand, so you may drop things.

• Symptoms may get worse during the night or when you use your hand a lot, such as while driving, cycling or reading.

What are the causes of carpal tunnel syndrome?

There are two general causes of carpal tunnel syndrome: The improper positioning of your wrists and the overuse of your hand muscles. It’s often known as a computer problem because it can happen if you are typing and using a mouse for hours at a time.

However, carpal tunnel can occur as the result of many different types of activities. Other common ones include scrolling on a tablet, playing an instrument, using equipment that vibrates (like a jackhammer, vacuum, or lawn equipment), or holding your phone.

Swelling in the carpal tunnel may be caused by an accident. Fluid retention, for example during pregnancy, or an underactive thyroid gland can also be the cause of the swelling.

The most important thing is to figure out which particular activities are the ones causing you pain and those may differ from person to person. Once you understand the physiology of what’s happening in your wrist and which activities trigger it, then you can fix it.

You should also be aware that although most carpal tunnel cases involve hand symptoms, not all hand or wrist issues are caused by carpal tunnel syndrome.

Hand pain, tingling, and numbness may also be caused by elbow, shoulder, neck, or back problems so it’s very important to understand the real underlying problem as the treatments will be different from carpal tunnel treatment.

Who are at high risk of suffering from carpal tunnel syndrome?

The older you get, the more wear and tear happens on your wrists and hands, and the more likely you are to experience overuse injuries.

People with certain illnesses or health conditions, like diabetes, obesity, pregnancy, and hypothyroidism, are at an increased risk of carpal tunnel syndrome.

You may also be at a higher risk if you have sustained an injury to your wrist or hand, both recent or in the past.

What are the treatments for carpal tunnel syndrome?

Treatment for carpal tunnel syndrome depends on the severity of the condition. Mild symptoms can typically be managed with home remedies while surgery may be an option for those who have severe median nerve damage.

It’s important to discuss with your healthcare provider to weigh what options are best for you and your lifestyle.

How to Manage Pain from Carpal Tunnel Syndrome?

Home treatments for carpal tunnel syndrome

This fall into 2 main categories: Changing your habits to reduce whatever is causing the pain and supporting your wrist while it heals

How to support your wrist to heal your carpal tunnel syndrome?

One of the most important things you can do to help your carpal tunnel syndrome is to start wearing a wrist splint or brace to keep your hand and wrist in a neutral position.

Changing your habits to manage pain from carpal tunnel syndrome

If you want to truly heal your carpal tunnel syndrome you need to change your daily habits that are contributing to your problem. So if you have a job that requires a lot of hand use then you need to find ways to use your hands less at home and when doing your hobbies.

If your pain comes from typing for hours on your laptop, it may be helpful to invest in a desk and chair that allow you to position your arms at a better angle or a computer mouse that gives your wrist a break.

For people who have pain when using their phone, they could buy a ring grip that allows them to hold the phone without bending their wrist, use the voice-to-text option instead of typing with their fingers, and use a stylus instead of a finger for scrolling.

Other ways to manage pain from carpal tunnel syndrome may involve finding a different way to hold your steering wheel, limiting your time playing video games, sleeping in a different position, holding your child in a different way, hiring a housekeeper (if you can afford it), learning a new way to hold a knife when chopping food, or using electric instead of manual tools for home projects.

One way to help manage pain from carpal tunnel syndrome is to take frequent “wrist rest” breaks. During these breaks, you can gently stretch out your hands and wrists which can provide some pain relief, particularly if you are wearing braces. Set a timer on your phone every hour to remind yourself to stop what you’re doing or change activities.

Ibuprofen to manage pain from carpal tunnel syndrome

Part of what causes the problem is inflammation so taking a non-steroidal anti-inflammatory medication, like ibuprofen (Advil), can help manage your symptoms and reduce the pain from carpal tunnel syndrome.

Note that this does not fix the underlying problems of poor wrist position or hand overuse so it’s not an effective treatment on its own.

Steroid injections to manage pain from carpal tunnel syndrome

A steroid/cortisone injection into the carpal tunnel can be an effective treatment for patients who have mild or moderate symptoms that are intermittent in nature and have been present for less than a year.

To get some ideas to manage from carpal tunnel syndrome, watch this video – 7 Easy Carpal Tunnel Syndrome Treatments – Ask Doctor Jo

The above are some of the ways for treating carpal tunnel syndrome.

To find out, what can be the best ways to manage pain from carpal tunnel syndrome, click HERE to Discover Self-Help Techniques to Reverse and Even Eliminate Carpal Tunnel Syndrome.

This post is from Carpal Tunnel Master program. It is created by Hilma Volk, a licensed massage therapist for 25 years. A few years into her massage career, she became terrified when her hands stopped feeling the clients she was working on. Desperate to save her career, she researched everything she could find on carpal tunnel syndrome.

Later on, she modified techniques learned through research and Continuing Education Courses which work to reverse carpal tunnel syndrome easily, safely and effectively without shots, pills, gizmos or surgery.

To find out more about this program, click on Carpal Tunnel Remedy