​Thoracic outlet syndrome symptoms can vary, depending on which structures are compressed. When nerves are compressed, signs and symptoms of neurological thoracic outlet syndrome include:

• Muscle wasting in the fleshy base of your thumb (Gilliatt-Sumner hand)
• Numbness or tingling in your arm or fingers
• Pain or aches in your neck, shoulder or hand
• Weakening grip

Signs and symptoms of vascular thoracic outlet syndrome can include:

• Discoloration of your hand (bluish color)
• Arm pain and swelling, possibly due to blood clots
• Blood clot in veins or arteries in the upper area of your body
• Lack of color (pallor) in one or more of your fingers or your entire hand
• Weak or no pulse in the affected arm
• Cold fingers, hands or arms
• Arm fatigue with activity
• Numbness or tingling in your fingers
• Weakness of arm or neck
• Throbbing lump near your collarbone

FOOD AND NUTRITION
3 Foods That Could Be Causing Your Bout of Brain Fog, and What RDs Recommend Eating Instead.
Elsie Yang・August 20, 2021

We all know the feeling. It’s 3pm (or 3am), the edges have blurred, nothing is really registering, and it would be a challenge to tell someone your name—much less answer the question your boss just levied at you. It is not a hangover, you're not under the weather or dealing with low blood sugar, and you actually got eight hours of sleep last night. So what gives? Chances are, you're dealing with a minor bout of brain fog, a relatively common feeling that folks experience, sometimes without a clear catalyst.

“Brain fog is a term used to describe a feeling of not being able to think as sharply and clearly as you’re used to,” says Samantha Cassetty, RD. “Sometimes people say they feel fuzzy or cloudy, and it can be associated with peri-menopause and menopause.” That said, Cassetty adds that brain fog often exists in the absence of any known cause.

“Brain fog is not a medical condition, but rather a symptom,” says Keri Gans, RDN, in agreement. “There may be many factors, such as lack of sleep, too much sleep, depression, certain medications or illness, dehydration, or diet.”

While it can be difficult to control many of these factors, there are certain foods that may amplify some of the symptoms associated with brain fog. We chatted with both Cassetty and Gans to learn more about the foods that may be making us a little more drowsy and a little less sharp—i.e. somewhere generally south of our usual mental clarity and focus A-game.

3 foods that contribute to brain fog, according to RDs

1. Heavily processed foods, including processed meat and sugary beverages
“In general, heavily-processed foods that are high in refined grains, added sugars, and sodium are likely culprits of brain fog,” says Cassetty. “Processed meats and artificial sweeteners may also be linked to brain fog.” These categories can indeed be applied to that sweet late-afternoon latte you were hoping would give you a mental boost.

Cassetty notes that when folks swap out heavily-processed foods for whole or minimally-processed plant foods, some will experience better mental clarity and energy. “Sometimes people don't even realize how foggy they feel until they start feeling sharper by making some lifestyle adjustments,” she notes.

When it comes to choosing a snack that will help you focus, Maya Feller, MS, RD, recommends balancing fresh produce with lean protein or fat, and drinking plenty of water. "I encourage afternoon snacks that provide sustained energy, rather than heavily processed, sugary ones that give a boost followed by a crash," she previously told Well+Good. Her number-one tip: "Combine nutrient-rich fruits or veggies that give quick energy and hydration with a lean protein or fat for staying power."

2. Alcohol
Yes, sometimes, the culprit of your foggy feeling is indeed none other than alcohol. As such, experts recommend being careful about over-imbibing on a daily basis. “It is a good idea to stay within the alcohol limits of no more than one drink a day for women and no more than two drinks a day for men,” Cassetty recommends. While occasional celebrating is only natural, excessive consumption of alcohol is dangerous and linked to increased risk of chronic illness, liver disease, and insomnia, among many other serious health concerns.

If you're in search of a beverage that will give your brain health a boost, try this delicious (and energizing) herbal tea made with cacao, rosemary, and other nootropics. According to herbalist Rachelle Robinett, nootropics are a great way to get a boost of energy and clarity. Since these herbs don't have caffeine, you can sip the tea in the evening in place of your nightcap—plus they may help you feel "more balanced, which ultimately results in better energy," she says.

3. A lack of fruits and vegetables
If you’re looking to cut processed foods, an easy way to do so is to opt toward fruits and vegetables in their purest form. “Fill half your plate with vegetables or fruits or a mix of the two,” Cassetty recommends. “If you’re not anywhere close to eating this way, don’t worry. Work your way up, starting with one meal or one snack. Numerous studies suggest that this eating pattern can sharpen thinking and improve memory and cognitive skills.”
Feller agrees, saying that two great brain-boosting snacks are veggies and a protein-packed dip (like hummus) or fruit. "Fruit's a great choice in the afternoon as long as you balance it out with protein and fat, like a serving of nuts and one ounce of cheese." You can also up your fruit intake by pairing dried fruit like raisins with nuts for a heart-healthy trail mix.

RD tips and foods for preventing brain fog:

In addition to keeping an eye on processed foods, alcohol, and a lack of fresh produce in your diet, there are other ways to reduce brain fog, experts say. “Antioxidant and anti-inflammatory-rich plant foods can reduce oxidative stress and inflammation that may induce the feeling of brain fog,” Cassetty notes. That means that instead of a piece of white toast, opt for whole-grain toast. Try to eat brown rice or quinoa in place of white rice, and switch from sugary cereals to whole-grain, low-sugar versions. The addition of fiber in these lesser-refined foods will help your blood sugar levels stay stable, which also helps with focus and mental clarity.
Moreover, it’s worth paying attention to the source of fat in your diet. Replace saturated fats with better-for-you unsaturated options like extra virgin olive oil and avocado oil when possible, and snack on avocados, walnuts, and chia seeds.

Gans and Cassetty both also strongly emphasizes the importance of brain-boosting behaviors, including resting, being active, and managing stress. “Aim to get 7-9 hours of sleep per night,” Gans says. Cassetty agrees, saying that "exercise, sleep, and finding healthy ways to cope with stress are all beneficial to your brain health and can help you prevent brain fog.”

All of this aside, it’s worth noting that brain fog can also be caused by more serious medical conditions. If you are experiencing severe or frequent brain fog, speak to a health professional immediately. And remember that all foods in moderation are more than okay, experts agree—the most important takeaway here is to adjust your habits in a way that ultimately feels beneficial and fitting for your lifestyle (and your noggin).

EXPERTS REFERENCED
Keri Gans
Registered Dietician
Maya Feller, RD
Registered dietitian and nutritionist
Rachelle Robinett
Holistic Health Coach, Herbalist, and Supernatural Founder
Samantha Cassetty, MS, RD
Registered Dietitian
 

Stretches and exercises for SI joint pain
Numerous muscles attach to your pelvis and sacrum. If any of these muscles become overly tight, they can cause changes in your movement patterns. This, in turn, can put more stress on your SI joint.
Stretching the muscles around your SI joint can potentially help you loosen up tight areas. This may help relieve tension in your lower back and make it easier to move around with less pain and discomfort.
Try to set aside some time each day to stretch. Even doing a couple of stretches for a few minutes a day can go a long way.
Let’s take a closer look at 5 stretches and 2 gentle exercises you can do at home to help ease SI joint pain.
1. Knee-to-chest stretch
The knee to chest stretch helps elongate the muscles in your hip. If you’re having trouble reaching your knee, you can hook a strap or band behind your knee.
To do this stretch:

1. Lie on a mat or other comfortable surface.
2. Grab your left knee and pull it toward your chest until you feel a stretch in the back of your leg.
3. Hold for up to a minute, then repeat on the other side.

2. Knees-to-chest stretch
The double knee-to-chest stretch may help ease SI joint pain by reducing tension in your lower back, hamstrings, and hips. Like with the stretch above, you can try to hook a strap behind your knees if you’re having trouble reaching your knees.
To do this stretch:

1. Lie face-up on a comfortable surface.
2. Grab both of your knees and pull them toward your chest as far as you can. Try not to let your back come off the ground.
3. Hold for up to a minute.

3. Figure 4 stretch
The figure 4 is a great way to target multiple muscle groups at the same time. You’ll likely feel this stretch primarily in your outer hip and glutes. You can use a strap or band if you’re having trouble reaching your knee.
To do this stretch:

1. Lie face-up on a mat with your feet in front of you.
2. Raise your left leg so that your hips and knee are both at roughly 90 degrees.
3. Place your right ankle just above your left knee.
4. Gently pull your left leg toward your chest until you feel a stretch.
5. Hold for up to a minute and repeat on the right side.

4. Trunk rotation stretch
Trunk rotations help stretch the muscles located on the sides of your core. When performing this stretch, only twist as far as you can comfortably. Stop immediately if it hurts your lower back.
To do this stretch:

1. Lie on the ground with your feet flat on the floor and your arms outstretched in a T-position. Your knees should be together and pointed toward the ceiling.
2. Keep your knees together and twist to one side as far as you comfortably can.
3. Switch to the other side and perform 10 twists on each side.

5. Quad stretch
The quad stretch is a simple stretch that targets the quadriceps muscle in the front of your thigh. When stretching, don’t force your heel to your butt if it’s uncomfortable. Instead, just bring it as close to you can.
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To do this stretch:

1. Stand tall. Hold on to a chair or wall if you need help balancing.
2. Grab your left ankle and pull your foot to your buttocks with your knee pointing downward.
3. Hold for up to a minute and repeat on the other side

6. Adductor squeeze
The adductor squeeze isn’t a stretch. Instead, it’s a gentle exercise that can help reduce stiffness in the muscles surrounding your SI joint.
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To do this exercise:

1. Lean back with your weight on your elbows with your knees bent to about 90 degrees. Put a soft ball or similar-sized object between your knees.
2. Squeeze the ball as hard as you comfortably can and hold for about 3 seconds.
3. Relax and repeat for 10 repetitions.

7. Band abduction
This exercise, like the one above, isn’t a stretch, but this movement can help reduce the stiffness in the muscles surrounding your SI joint.
Try to use a relatively thin band that won’t cause discomfort in your lower back during the exercise.
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To do this exercise:

1. Lie on your back with your knees bent to about 90 degrees and your feet flat on the floor. Put a band around your knees.
2. Push your knees apart and pause for a moment.
3. Repeat for 10 repetitions.

What else can help?
In addition to regular stretches, the following habits may also help reduce or prevent SI joint pain.

• Limit prolonged sitting. Long periods of sitting can cause tightness and stiffness in your back which, in turn, can aggravate SI joint pain. Try to get up and move around, stretch, or take a short walk at least once every 50-60 minutes.
• Change your sitting position. The best way to sit for SI joint pain is by keeping your hips level with each other and your “sit bones” in contact with your chair. This can prevent straining of the ligaments around your SI joint. Keep your knees slightly apart and avoid crossing your legs. Many times, it may be more comfortable for the SI joint if your hips are above your knees so as to maintain the normal curve in your back.
• Strengthen your glutes. I have found that Glut strengthing may be helpful for people with persistent SI joint pain and weak glutes.
• Alternate heat and cold. Try alternating heat and ice or 15 to 20 minutes at a time to help manage pain and stimulate blood flow.

It is very important to properly diagnose Carpal Tunnel Syndrome. Once you have a proper diagnosis there are many treatments that can relieve your pain and get you back to work quickly. KT taping, IASTM, are just a few of the treatment plans that can help.