Nr 226 5 Health Based Supplements to Build Muscles and 5 High Protein Foods You Can Eat to Build Muscle

1. Vitamine D :

Almost every cell in our body has a vitamin D receptor. Without enough vitamin D in the body, calcium cannot be absorbed. Calcium is essential for signaling between brain cells and also in the development of bones and teeth. Low levels of vitamin D may be associated with increased risk of cancer, low levels of immunity, increased inflammation, higher blood pressure, and the loss of muscle mass and strength.

2. Green stuff/Antioxidants :

Taking an antioxidant supplement can assist the body in ridding itself of free radicals.  Free radicals are formed through natural human physiological processes as well as from the environment. They may be the result of diet, stress, smoking, alcohol, exercise, inflammation, drugs, or exposure to sunlight and air pollutants. Free radicals are also produced every time you breathe. While many types of free radicals can be formed, the most common in aerobic (oxygen breathing) organisms are oxygen-free radicals, often referred to as Reactive Oxygen Species (ROS).

Antioxidants can help the body deal with oxidative stress and also reduce the number of free radicals. This may help promote overall health and also aid in recovery. There are thousands of different substances that classify themselves as antioxidants.  The most familiar ones are vitamin C, beta-carotene, vitamin E, coenzyme Q10, flavonoids and polyphenols, alongside many more. 

3. Probiotics :

For your stomach to work properly it needs to have healthy bacteria. Probiotics help move food through your body. They help with irritable bowel syndrome, inflammatory bowel disease, infectious diarrhea, and antibiotic-related diarrhea. Probiotics also assist in things like skin health, prevention of allergies and colds, oral health, and urinary and vaginal health.  Probiotics have been found to enhance synthesis of B vitamins and improve calcium absorption, and to keep balance of intestinal microflora.

4. Omega 3 :

Omega-3s help with anti-inflammation, improve brain health, lower blood triglycerides, enhance the immune system, lower the risk of chronic diseases, speed recovery, and influence all sorts of hormonal activity. They can also aid reduction of body fat and build muscle.

Fish oil is high in EPA and DHA. Fish oil is preferred by the body because it is simply mainlined into the system without needing to be converted. ALA (which is found in plants) can be converted into EPA and DHA. Therefore plant sources can be an effective source of Omega-3 as well.

5. Magnesium :

Over 300 reactions in the body rely on magnesium. Magnesium is needed to 
synthesize proteins, DNA and RNA. Magnesium plays a role in our metabolism, 
and cells use magnesium to transport calcium and potassium ions across cell walls. 
Maintaining healthy magnesium levels is important 
to critical processes such as nerve function, muscle contraction, and healthy bones. 
Magnesium can help you cope with stress and empower you to get a better night’s sleep.

5 High Protein Foods You Can Eat to Build Muscle

1. Quinoa

By now, you might be sick of hearing about this superfood. But for a vegan
 trying to bulk up, quinoa is a must. Not only does it give you 8 grams of 
protein per cup, but it’s also packed with nutrients like fiber, iron, magnesium, 
and manganese. And it’s a grain, so you’ll get both protein and carbs from 
one source. Since quinoa is super versatile, it’s really easy to sneak 
more of it into your diet. Try eating it for breakfast 
as an oatmeal alternative, topped with fresh fruit and hempseeds. 
And speaking of hempseeds…

2. Hempseed

Hempseeds are a great source of protein! According to Men’s Fitness, 
these little seeds pack in 13 grams for every ¼ cup. Hemp also boasts all 
nine essential amino acids along with a solid amount of magnesium, zinc, 
iron, and calcium. Greatist.com points out that these little seeds are full 
of omega‐3s, which will help elevate your mood and fight depression, 
keeping you motivated to work out and bulk up. 
Hempseeds are one of the easiest high-protein foods to incorporate on a 
daily basis. Add them to your smoothies, throw them on top of cereal, or 
sprinkle them over a healthy salad for an added punch of protein.

3. Green Peas

As Livestrong says, vegetables are a low‐calorie food, so it’s difficult to rely 
on them as your primary protein source while you’re trying to get bigger. 
However, when it comes to choosing the best veggies to optimize 
protein‐intake, peas should be your go‐to.

Green peas pack a whopping 8 grams of protein per cup, according to 
Fitness Magazine’s research on surprisingly high‐protein foods. 
They’re also a nutrition powerhouse, says WebMD, loaded with fiber 
plus vitamins A, B‐1, B‐6, C and K. 
Bring on the peas please!

4. Almonds

Men’s Health has deemed these nuts one of the best protein‐packed 
foods to sneak into your diet, and for good reason! They contain a 
hefty 6 grams of protein per ounce (approximately one handful or 
2 tablespoons of almond butter). 
Not to mention, there’s other nutrients like vitamin E, fiber, and B 
vitamins hiding in these bite‐sized snacks. Cooking Light points 
out that almonds even reduce heart disease ‐‐ so it’s difficult not 
to go nuts for this healthy vegan‐friendly option. Bring a bag of almonds 
with you to snack on throughout the day, or try smearing almond 
butter on toast with banana for breakfast or a pre‐workout snack.

5. Lentils

Last but certainly not least: lentils! Countless sources, including Men’s 
Health and Men’s Fitness agree, lentils are an essential component 
of any protein‐filled diet, vegan or otherwise. Surprising as it may be, 
lentils contain 18 grams of protein per cup. 
Cited by Men’s Fitness as a top muscle-building food, lentils are 
also an easy way to get your carb fix with nearly 40 grams of protein 
per cup.

Nr 225 1,000-year-old onion and garlic eye remedy kills MRSA

A 1,000-year-old treatment for eye infections could hold the key to killing antibiotic-resistant superbugs, experts have said.

Scientists recreated a 9th Century Anglo-Saxon remedy using onion, garlic and part of a cow's stomach.

They were "astonished" to find it almost completely wiped out methicillin-resistant staphylococcus aureus, otherwise known as MRSA.

Their findings will be presented at a national microbiology conference.

The remedy was found in Bald's Leechbook - an old English manuscript containing instructions on various treatments held in the British Library.

Anglo-Saxon expert Dr Christina Lee, from the University of Nottingham, translated the recipe for an "eye salve", which includes garlic, onion or leeks, wine and cow bile.

Experts from the university's microbiology team recreated the remedy and then tested it on large cultures of MRSA.

Analysis

Tom Feilden, science editor Today Programme

The leechbook is one of the earliest examples of what might loosely be called a medical textbook

It seems Anglo-Saxon physicians may actually have practised something pretty close to the modern scientific method, with its emphasis on observation and experimentation.

Bald's Leechbook could hold some important lessons for our modern day battle with anti-microbial resistance.

In each case, they tested the individual ingredients against the bacteria, as well as the remedy and a control solution.

They found the remedy killed up to 90% of MRSA bacteria and believe it is the effect of the recipe rather than one single ingredient.

Dr Freya Harrison said the team thought the eye salve might show a "small amount of antibiotic activity".

"But we were absolutely blown away by just how effective the combination of ingredients was," she said.

Dr Lee said there are many similar medieval books with treatments for what appear to be bacterial infections.

She said this could suggest people were carrying out detailed scientific studies centuries before bacteria were discovered.

The team's findings will be presented at the Annual Conference of the Society for General Microbiology, in Birmingham.

Equal amounts of garlic and another allium (onion or leek), finely chopped and crushed in a mortar for two minutes.

Add 25ml (0.87 fl oz) of English wine - taken from a historic vineyard near Glastonbury.

Dissolve bovine salts in distilled water, add and then keep chilled for nine days at 4C.

Nr224 How to Detect Kidney Failure on Time?

As many serious health conditions are detected in some delayed stage when the chances of effective treatment are quite smaller, it is really important to pay attention to the signals our body sends.

Taking into consideration the fact that they are responsible for many vital functions in our body, it is of utmost importance to take care of your kidneys. They support the elimination of waste from the body, regulate the production of red blood cells, secrete hormones that regulate the blood pressure levels, and help in the production of one form of vitamin D, nutrient which is crucial for the bones. In addition, they help the blood to keep in balance the concentration of minerals, including potassium, sodium, and phosphorus. Diseases of the kidneys are often detected very late because we simply fail in recognizing the signals our body sends. However, in case you notice some of the following symptoms, consult your doctor right away!

1. Changes in the Urine

First sign of kidney disease is the change in the amount of urine secreted on daily basis.  Frequent urination is common sign as well. Don’t ignore the following signals:

• Frequent urination during night
• Darker urine than usual
• Foamy or bloody urine
• Constant pressure in the bladder
• Pain or tingling while urinating

2. Swollen Hands and Feet

Flushing out waste and excess liquids from the body is the major function of the kidneys. One of the signs that indicate some disorder in this function is the buildup of liquids in the body, which in turn causes swelling in the hands, feet, and ankles. Moreover, when you press the skin for couple of seconds, a small home forms and it disappears very quickly.

3. Languor and Dizziness

When the kidneys fail in performing their function, you are very likely to feel tired and lethargic. Anemia and accumulation of waste in the body are the main reason for this symptom. Healthy kidneys secrete the hormone erythropoietin, which is responsible for the production of red blood cells. Damaged kidneys are not able to secrete this hormone which results in lack of red blood cells. In addition, damaged kidneys make it harder for the body to get rid of toxins and waste, which in turn causes loss of appetite and lack of energy. This is why anemic people feel dizzy, due to the lack of oxygen in the brain.

4. Unexplained Pain in the Back

Unexplained pain in the back or the stomach can be a symptom of undiagnosed kidney disease or kidney infection. When your kidneys are not functioning properly, you are likely to feel pain, torpor, and accumulation of liquids in the joints. Kidney stones can cause pain in the lower part of the back. Polycystic kidney disease, type of genetic disorder is manifested by excess of liquid in the kidneys, which can result in pain in the back, hip, or stomach. If you feel cramps that start from the lower part of the back to the mucus, consult your doctor immediately.

5. Rash and Itchiness

Sudden rash, irritation and itchiness can appear as symptoms of certain kidney diseases. Improper function of the kidneys causes accumulation of waste and toxins in the body, which in turn results in skin issues. Another sign of improper function of the kidneys is the imbalance of calcium and phosphorus in the blood which is basically the cause for the itchiness. Consult your doctor if your healthy skin starts to itch.

6. Ammoniac Breath

Kidney diseases can cause sort of metal taste in the mouth or ammoniac breath. This happens because the improper function of the kidneys causes increased concentration of urea in the blood, which dissolves in ammoniac in the bile. Consequently, this leads to bad breath, known as ammoniac breath. Moreover, it can cause “metal” taste in the mouth that makes the food taste much differently.

7. Sickness and Vomiting

Sickness, vomiting, and loss of appetite are quite common symptoms of kidney failure. In fact, when the kidneys are unable to filter the harmful toxins from the blood, accumulation of nitrogen and urea in the bloodstream builds up. This stimulates the gastrointestinal mycosis, leading to sickness and vomiting. If you feel sick even after taking some medications, consult your doctors before the condition worsens.

8. Constant Feeling of Cold

This is yet another symptom of anemia, condition that causes kidney failure. You may feel unexplained cold or tingling, even when you stay in warm rooms. Consult your doctor if you feel cold, dizzy, and weak.

9. Lack of Air

Lack of air is an indicator that there is something wrong with your kidneys function, as improper function of the kidneys leads to accumulation of liquids in the lungs.  Shortness of breath can occur even in cases of anemia, one of the reasons for kidney failure. In addition, if the kidneys fail to filter the potassium in the blood and it tends to accumulate, you are likely to experience disorder in the heart beat.

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Nr 223 Essential Oils and Brain Injuries. Here’s What You’re Not Being Told

It’s no wonder the FDA has their sights set on essential oils…

Did you know that our sense of smell is the only sense directly tied to the limbic area of the brain, which is considered the emotional control center? This means that when essential oils are inhaled, they go directly to the brain. Our other four senses — taste, sight, touch and hearing — are first routed through the thalamus before reaching designated areas of the brain. Because the limbic system is directly connected to the parts of the brain that control heart rate, blood pressure,breathing, memory, stress levels, and hormone balance, therapeutic-grade essential oils can have unbelievable physiological and psychological effects. Each of the essential oils has therapeutic stimulating, calming, sedative, balancing  properties. When we inhale an essential oil molecule, it travels through the nasal passage to a receptor neuron that transports it up to the limbic brain, especially the hypothalamus.  The limbic center in your brain is responsible for controlling all the physical, psychological, and emotional responses that your body performs based on stimulus coming from the outside. Thus, the ability of essential oils to target your limbic center, make them a powerful tool in treating many health ailments.

When essential oils are inhaled through the nose, tiny nerves send an immediate signal to the brain and go straight to work on the systems that moderate our minds and bodies. Inhalation can be the most direct delivery method of these incredibly nurturing components in essential oils, since the chemical messengers in the nasal cavity have direct access to the brain.

 In studies performed at Vienna and Berlin Universities, researchers discovered that sesquiterpenes, a natural compound found in essential oils of Vetiver, Patchouli, Cedarwood, Sandalwood and Frankincense, can increase levels of oxygen in the brain by up to 28 percent (Nasel, 1992). Such an increase in brain oxygen may lead to a heightened level of activity in the hypothalamus and limbic systems of the brain, which can have dramatic effects on not only emotions but on learning, attitude, and many physical processes of the body such as: immune function, hormone balance, and energy levels. High levels of sesquiterpenes also occur in Melissa, Myrrh, Cedarwood, and Clove essential oils.

In 1989, Dr. Joseph Ledoux , at New York Medical University, discovered that the amygdala plays a major role in storing and releasing emotional trauma. From the studies of Dr. Hirsch and Dr. Ledoux we can conclude that aromas may exert a profound effect in triggering a response.

Essential oils can provide many benefits to the human body without side effects, whether it is through diffusing or simply inhaling the aroma straight from the bottle. Proper stimulation of the olfactory nerves may offer a powerful and entirely new form of therapy that could be used as an adjunct against many forms of illness. Therapeutic essential oils, through inhalation, may occupy a key position in this relatively unexplored frontier in medicine.

The ability of essential oils and its molecular properties to affect both physical and psychological functions in the body is one reason why it is currently being evaluated for brain injury treatments.

Frankincense Essential Oil and Your Brain

The human brain is the most complex organ within the body.  Injuries to the brain range from mild concussions to more serious head trauma. Usually,  various brain injuries are slow to heal, but frankincense oil can aid greatly in this process. Frankincense works by aiding oxygenation of blood going to the brain.  This, in turn, will aid in oxygen absorption.  When oxygen is absorbed effectively, it allows the brain to process and retain information, heal, and function correctly. Frankincense is the Essential Oil of choice for any kind of brain disorder. Frankincense has a molecular makeup that includes sesquiterpenes, that is able to cross the blood/brain barrier. These sesquiterpenes stimulate the limbic system of the brain and other glands within the brain, promoting memory and releasing emotions. Frankincense slows down and deepens the breath. The therapeutic properties of Frankincense oil are antiseptic, astringent, carminative, cicatrisant, cytophylactic, digestive, diuretic, emmenagogue, expectorant, sedative, tonic, uterine, vulnerary and expectorant. Research from the universities of Berlin and Vienna found that sesquiterpenes increase oxygenation around the pineal and pituitary glands. This allows for ideal balance of emotion-regulating and memory-stimulating hormones. The bottom line is that essential oils can penetrate not only the blood-brain barrier, but they can also penetrate the skin, follow nerve pathways, follow the meridians, and provide healing and balance even at the cellular level such as cellular memory and DNA.

Diffusing and Inhaling

Diffusing certain  oils using a cold air diffuser may have these benefits according to research:

• Relax the body, clear the mind, and relieve tension.
• Help with weight management.
• Reduce bacteria, mold, fungus, and odors.
• Improve hormonal balance.
• Improve the secretion of antibodies that fight candida.
• Relieve headache.
• Stimulate neurotransmitters.
• Improve concentration, mental clarity and alertness.
• Stimulate secretion of endorphins.
• Improve digestive functions.
• Stimulate growth hormone production and receptivity.

Therapeutic Grade Essential Oils

The level of purity and therapeutic value of an oil is closely tied its chemical constituents, which can be affected by such things as the soil from which the plant was grown, the soil condition, fertilizer (organic or chemical) climate, distillation process, etc.

In aromatherapy, the quality of your oils is everything so to achieve healing benefits, it is important to use undiluted therapeutic grade essential oils. Look for the term “100% therapeutic grade essential oil” on labels. You need to understand that  essential oils may be labeled as l00%  organic essential oil, but this does not mean that they are pure.

Therapeutic quality essential oils are laboratory tested and certified to be free from impurities. A therapeutic-grade essential oil is one that is both complete in its chemical constituents, giving it a rich, deep aroma, and is kinetically alive and able to raise the frequency of the human body, restoring balance and normal function to weak body systems.  This is important, because the oil’s fragrance, frequency and chemistry all contribute to its unique therapeutic effects.  If any of these properties is compromised, as a result of poor production practices, an essential oil cannot rightly be called therapeutic-grade.

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Nr 222 10 Kidney-Damaging Habits That You’re Probably Doing

very organ in your body performs a specific, important function, and that includes your kidneys. People are born with two kidneys, although the vast majority of people can stay healthy with just one. However, if your kidneys start to deteriorate and lose function, it can have disastrous effects. Your kidneys filter toxins out of the body, a job that is clearly very important. If you are guilty of any of these 10 habits, change them—for the sake of your kidneys.

HABIT 1: STAYING DEHYDRATED

Your kidneys need water to properly filter out toxins. When you deprive your body of water, you make it impossible for your kidneys to do their job.

HABIT 2: EATING TOO MUCH SUGAR

Sugar consumption rates are at an all-time high. Sugar puts an enormous toll on your kidneys and everything they have to process. Over the years, this can weaken your kidneys and affect their functioning.

HABIT 3: GOING TOO HEAVY WITH THE SALT SHAKER

Putting too much salt on your food can dehydrate you and increase blood pressure, increasing the burden you are putting on your kidneys.

HABIT 4: HOLDING YOUR URINE

Though you may think you are saving time by skipping bathroom trips, what you are really doing is stressing out your kidneys. Regularly allowing your body to get rid of toxic materials via urine is an essential part of kidney health.

HABIT 5: SKIPPING OUT ON MAGNESIUM

A magnesium deficiency may take a toll on your kidneys over time. This is one of the most common deficiencies in the United States, so consider supplementing if necessary.

HABIT 6: POUNDING THE COFFEE

A coffee habit makes your kidneys work extra hard. They can take the extra work for a while, but after consistent abuse, they do start to break down.

HABIT 7: USING PAINKILLERS

Painkillers are extremely difficult on your kidneys because of all the chemicals they have. Though they should be safe for occasional use, try to find healthier coping techniques if you find yourself reaching for the painkillers too often.

HABIT 8: DRINKING ALCOHOL

Very few people are able to stop at one drink, which is why alcohol is so bad for your kidneys. Not only does this habit put extra stress on your liver, it may make it difficult for your kidneys to function at full efficiency. Switch to water instead.

HABIT 9: TOO MUCH MEAT

Animal protein, though an important part of many people’s diets, is also very difficult for the body to digest. Your kidneys have a difficult time breaking down and filtering all the toxins that come from this protein source. Try going vegetarian a couple days per week.

HABIT 10: NOT GETTING ENOUGH SLEEP

Sleep is one of the most important parts of your health, but is also one of the aspects that are most often neglected. Aim to get at least seven hours of shut-eye per night, although eight hours of sleep is optimal. When treated properly, your kidneys can keep your body going for decades to come. Treat them right by kicking these dangerous habits.

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Nr 221 The Truth About Rheumatoid Arthritis: 5 Underlying Causes

Rheumatoid arthritis (RA) is an autoimmune condition that occurs when the body begins attacking the joints, mistaking them as foreign invaders. The body attacks the thin membrane surrounding joints, allowing fluid and immune complexes to build up in the joints and cause significant pain. Normally these immune complexes filter out of your blood on their own, but when there is a build-up, they tend to settle into different joints and cause local inflammation and tissue damage. When these immune complexes build up in the joints, they can cause pain and swelling characteristic of RA.

Typically, RA starts in the small joints such as hands, fingers and toes.  It progresses to larger joints like the wrists, ankles, knees and hips. The pain and swelling is usually on both sides of the body or in bi-lateral joints.

If someone in your family has RA or any autoimmune disease, then you are more likely to develop RA in your lifetime.  If you have already been diagnosed with RA, then you are three times more likely to develop a second autoimmune condition. Additionally, studies using identical twins found that genetics only account for 25% and environmental factors account for 75% of autoimmune conditions.

How is it diagnosed?

The diagnosis is based on a combination of symptoms, physical exam and blood tests. Typically, your doctor will order the following blood test to look for signs of inflammation as well as autoimmunity. An x-ray of the affected joint or joints may also be ordered.

• Anti-nuclear antibody (ANA)
• Rheumatoid factor (RF)
• Anti-citrullinated peptide/protein antibodies (anti-CCP)
• Erythrocyte sedimentation rate (ESR)
• High-sensitivity C-reactive protein (Cardio CRP)

Signs of Rheumatoid Arthritis

Symptoms and severity of rheumatoid arthritis can vary from person to person, but common signs include:

1. Joint pain, swelling, tenderness, stiffness and deformity in the joints or fingers
2. Fatigue
3. Unintentional weight loss
4. Nodules or stiff bumps under the skin
5. Frequent urinary tract infections
6. Fever

Conventional treatment for rheumatoid arthritis

Conventional medicine is focused on managing the symptoms of RA rather than finding the root cause.  For this reason, treatment is based solely on medications. Non-steroidal anti-inflammatory drugs (NSAIDs) such as Ibuprofen are used as the first line of treatment.  Once NSAIDs no longer alleviate symptoms, then steroids such as Prednisone are prescribed. If the steroids top controlling the symptoms, then a host of other harsh medications are prescribed that either modulate or suppress the immune system as a whole.  Methotrexate, Plaquenil, Imuran, Enbrel and Remicade are some of the drugs used, and they have very harsh side effects including liver damage, bone marrow suppression and increased susceptibility to infections.  When I was an ER resident working in the Intensive Care Unit (ICU), I took care of a young woman in her 20′s with RA.  She came into the ICU with liver failure and nearly died after taking Remicade. Thankfully, she received a liver transplant and survived.

5 Underlying Causes of Rheumatoid Arthritis

If you suspect that you have an RA, the most important steps to stopping and reversing your disease are to identify and then to treat the underlying cause. Conventional doctors only treat the symptoms of autoimmune diseases; they don’t look to find the root cause.

1. Gluten

Gluten is a huge problem for most people these days because we hybridized it, modified it, and it’s in everything!  Worst of all, it can wreak havoc on your gut and set you up for a leaky gut.  Once the gut is leaky, gluten can get into your bloodstream and confuse your immune system. Since the building blocks of gluten share a similar molecular structure with building blocks of many other tissues in your body, the immune system can get confused and accidentally attack your joints and other organs. This process is called molecular mimicry.

2. Leaky gut

In order to absorb nutrients, the gut is somewhat permeable to very small molecules. Many things including, gluten, infections, medications and stress can damage the gut, allowing toxins, microbes and undigested food particles – among other things – directly into your bloodstream. Leacy gut is the gateway for these infections, toxins and foods – like gluten – to cause systemic inflammation that leads to autoimmunity.  You must heal your gut before you can heal yourself.

3. Mercury

Mercury is a heavy metal that is capable of altering or damaging the cells of various bodily tissues. When cells are damaged, your immune system can mistake them as foreign invaders and begin attacking its own organs. Studies show that individuals with higher mercury exposures have an increased risk of getting an autoimmune deasises.

4. Mycotoxins

I have discovered that many of my patients with autoimmune disease are actually living or working in environments that have toxic mold.  Toxic molds produce mycotoxins, which are volatile organic compounds (VOC) and can be toxic to genetically susceptible people.

5. Infections

Recent studies have shown a strong correlation between an overgrowth of gut bacteria and the onset of rheumatoid arthritis. While it has not yet been proven as the sole cause of rheumatoid arthritis, it is certainly suspected that the gut bacteria, Prevotella copri and Proteus mirabilis, play a significant role in the onset of rheumatoid and psoriatic arthritis. Gut bacteria, like P. cpori and P. mirabilis, can cause leaky gut, which is a frequent cause of immune dysfunction and inflammation in the body.

In addition to bacteria, the Epstein-Barr virus is also believed to be a potential trigger of rheumatoid arthritis. Often times, the antibodies seeking out this virus mistakenly attack joint tissue, through a process called molecular mimicry. This allows fluid and immune complexes to build up in the joints, causing pain and inflammation.

Way Approach to Rheumatoid Arthritis

1. Remove gluten from diet

2. Heal the gut

3. Find and treat infections

4. Test for heavy metals

5. Test for mycotoxins

6. Support the immune system

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Nr 220 12 EASY exercises and home remedies to relieve the arthritis pain in your hands (and legs too)

As arthritis wears away at the cartilage and cushioning in the joints, it causes inflammation, pain, and stiffness. Simple tasks like gripping a utensil, twisting a doorknob, or using a keyboard can become painful, difficult, or nearly impossible.

Medical options for arthritis do exist. Your doctor may prescribe pain medications or anti-inflammatory treatments to help ease the symptoms. In some cases, steroid injections may be prescribed as well. There are also surgical repairs that can be considered if your arthritis is resistant to treatment.

Before electing for something as dramatic as surgery, however, it may help to try a fewhome exercises to relieve the pain and stiffness of arthritic hands. You can try these exercises alongside medicines prescribed by your doctor, or on their own, but it’s always best to start earlier than later. These exercises will help flex and ease the joints in the hand and can be performed anywhere.

Making a Fist

Start by holding your hand (either one works) up straight as if you were about to perform a handshake, though you don’t need to extend your arm. Next, slowly bend your hand into a fist where the thumb is on the outside of the hand. It is important to be gentle during this, so squeezing your hand is unnecessary. Once the fist is formed, open your hand until the fingers are straight once more. Repeat ten times; then switch to your other hand.

Finger Bending

This exercise begins in the same spread “handshake” position as the first exercise. Slowly bend your thumb down until it touches your palm while keeping the other fingers as straight as you can. Hold it there for five to 10 seconds then slowly straighten it back up. Repeat for each finger and then switch to the other hand.

Thumb Stretch

This begins similar to the finger bending exercise, including the shake position and bending the thumb. However, instead of bending until it touches the palm, your goal is the base of the pinky finger. You don’t need to make contact with the base, but you should stretch as far as you can. Hold that position for a few seconds, then slowly release. Repeat ten times and then switch hands.

The Claw

This exercise is also called the “O” exercise. You start with your hand held up and straight as if giving a high-five, with your fingers spread apart. Next, slowly curve your fingers in until they touch. The result should be a claw or O-like shape. Hold for five to 10 seconds and then straighten out. Perform this exercise a few times per day on each hand, but you don’t need to do them all at once. The Claw works best when your hands start feeling sore or stiff.

Table Bending

Start in the handshake position again, but this time rest the side of your hand on a flat surface so that your thumb is pointing upwards. Keep the thumb pointing as straight up as you can while slowly folding your fingers inward. The result will be a “thumbs-up” pose. Hold it for a few seconds and then straighten. Repeat ten times and then switch hands. This exercise works better when the hand can be kept level, which is what the table surface is meant to provide.

Finger Lifts

Place your hand flat on a table with the palm down and fingers spread. While keeping your other fingers as flat as possible, slowly lift your thumb as high as you can. Hold for a few seconds and then lower. Repeat for each finger and then switch hands.

Wrist Stretch

Arthritis in the hands isn’t just limited to your fingers. This exercise is meant to aid your wrists. Begin by holding one arm out straight with the wrist loose and your palm hanging down and facing inwards. Reach around with your other hand and press against the back of the loose hand, slowly pushing it towards your body. Push until you feel a stretching sensation in your wrist and arm; then hold for a few seconds before releasing. Repeat ten times and switch hands.

Other Home Remedies

The above exercises are useful when you feel bouts of stiffness coming on and can keep your joints relatively loose. In addition to exercises, there are some other home remedies you can try. As always, be sure to talk to your doctor about any home or alternative remedies you are using or plan to use:

1. Ice pack

As with any form of inflammation or swelling, ice can be helpful in finding relief for arthritic hands. You can use an ice pack, a sack of frozen vegetables, or even just ice cubes in a Ziploc bag. Mileage may vary with this method, but when using ice therapy you should place the ice pack on one or two joints at a time for a few minutes, leave it off for about 30 seconds, and then repeat. Continue until 20 minutes have passed and repeat several times a day. Remember to keep a towel or cloth between the ice pack and your skin to avoid frostbite.

2. Tea

Ginger has antioxidant and anti-inflammatory properties and the honey/cinnamon combination is known to relax stiffened muscles. Teas using either of these can be helpful in easing arthritic hands. For ginger, boil a small portion in a cup of water for ten minutes and then strain and drink two to three times per day. For honey and cinnamon, mix a tablespoon of honey and a half-teaspoon of cinnamon into your tea and then drink each morning on an empty stomach.

3. Epsom salts

Bone demineralization is a common side effect of arthritis. Epsom salts are a rich source of magnesium, which both lessens nerve pain and is important for bone mineralization. Mix two cups of Epsom salt in warm bath water and then soak your hands (or any other arthritic joint) for 20-30 minutes. It can take a few weeks to take effect.

4. Turmeric

Like ginger, turmeric has both antioxidant and anti-inflammatory traits that can be beneficial for pain relief in arthritic hands. Unlike ginger, you don’t make a tea with turmeric. Instead, add a teaspoon of turmeric to a glass of hot milk (a bit of honey for sweetness is optional) and drink once a day. Another option is to add a tablespoon of turmeric to a quart of water and boil for ten minutes. Allow the resulting mixture to cool and then drink once each day.

5. Garlic

Interestingly, garlic doesn’t need to be eaten for you to enjoy the anti-inflammatory abilities that its sulfur and selenium content can offer. Instead, you can fry two chopped garlic cloves in two tablespoons of mustard oil. Turn off the heat and let the resulting mixture cool until it is warm to your liking. Then apply it to the affected joints and gently massage. Repeat twice daily.

Sources for Today’s Article:
“Home Remedies for Arthritis in Hands,” Top 10 Home Remedies web site, January 5, 2013;

Watson, S., “7 Hand Exercises to Ease Arthritis Pain,” Healthline web site, September 30, 2013