4 Simple Hand Exercises to Alleviate Arthritis Pain

 Arthritis wears away at the cartilage that cushions our joints and keeps them healthy and pain-free. Over time, this process of gradual but steady damage to the joints becomes more noticeable and painful. With more damage comes more inflammation, stiffness, weakness, and pain, especially after repetitive tasks like typing on the keyboard or using kitchen utensils. Medications and dietary changes can help reduce these worrisome symptoms in the long run, but if you’re looking for instant arthritis relief, exercises are probably the best option.

Hand exercises for arthritis strengthen the muscles that support the joints. They also increase the production of synovial fluid that lubricates the joints. As a result, you will experience pain relief and improved range of motion of your hands and wrists right away. With consistent practice, you will also notice more flexibility and a better grip, so these exercises are definitely worth trying.

Exercise  1-  Stretch your wrists to relieve  from stiffness and pain.

 

Start by giving your hands and wrists a general warmup. This will lubricate the joints, preparing them for the exercises to follow. Wrists can also get stiff from arthritis, and these exercises help improve their flexibility.

Follow these steps to perform the stretch: 

Downward Stretch 

1. Hold your arms out straight in front of you, with one palm facing down. 

2. Use the other hand to press down on the hand that’s facing down. Be gentle, you should feel a stretch on the tops of the palm, wrist, and arm, but no sharp pain. 

3. Hold this position for 5 seconds, then release. Repeat 5-10 times, and then do the same on the opposite side.

Upward Stretch 

1. Hold your arms out straight in front of you, with one palm facing up. 

2. Use the other hand to press on the base of the palm that’s facing up until you sense a pleasant stretch in the inner part of the wrist and arm. 

3. Hold this position for 5 seconds, then release. Repeat 5-10 times, and then follow the same steps on the opposite side.  

2. Strengthen hand muscles with sequential finger bends

 

This exercise is like a pushup for your fingers and the base of the palm. It helps strengthen the hand muscles and will improve your grip and flexibility. In this exercise, you will need to bend each finger one after the other. 

There are two ways you can do this exercise. If your fingers are relatively flexible, you can bend the finger completely until the fingertip rests where the base of the finger meets the palm. Alternatively, you can bend the finger to meet your thumb, as shown in the image above - this is an easier version of this exercise.

The exercise itself is pretty straightforward. Here are the steps:

1. Start in the same position, but with only one of your hands held up straight. 

2. Bend your pinkie down toward your palm (or the thumb). Hold this position for 5 seconds. 

3. Straighten the pinkie, and then bend the ring finger for 5 seconds. Release, straighten, and move on to the middle finger, and so. 

4. When you get to the thumb, simply bend it towards the palm and hold for 5 seconds. 

5. Repeat the same exercise on the other hand. You can do this exercise several times throughout the day.

Exercise 3. Do the “O” or “C” finger bend whenever your hand is feeling stiff

 

Unlike the previous task, where we exercised each finger separately, this finger bend activates all the muscles together, which brings relief to hands that feel stiff and weak. Just like the previous exercise, there are two methods of doing this finger bend. The “O” stretch is more advanced and challenging, whereas the “C” stretch is the easier one. Here are the steps: 

1. As the name suggests, this exercise requires you to curve all of your fingers in until they form a shape similar to the letter “C” or “O”. 

2. Hold for 5 seconds, then release and straighten the fingers. 

3. Repeat 5-10 times on each hand.

Exercise 4. Improve strength and relieve stiffness with these variations of a fist

 

This is probably the easiest and most straightforward exercise we will show you. It’s also the last one. You can do it anywhere and anytime, which makes it a great option for instant stiffness relief. 

As before, we will walk you through 2 versions of this exercise. The easier one only requires bending your fingers halfway, whereas the more advanced variation requires you to make a full fist. Follow these steps: 

1. Hold your arms out straight in front of you, with all the fingers straight. 

2. Slowly bend your hand into a fist halfway, as shown in the image on the right. Your thumb should be on the outside of the hand. 

3. You can stop here and hold this position for 5 seconds. Alternatively, you can bend your fingers inward completely, as shown in the image on the left, and hold. 

4. Open the hand and straighten the fingers. Repeat the exercise 10 times on each hand.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Health and Nutritional Benefits of Pomegranate

A staple in arid regions of Iran, India, Turkey and Egypt, pomegranate hit the mainstream in the U.S. more than a decade ago, when Kylie Jenner said she eats "three packs" per day. Still, the funky fruit feels a little mysterious. Is pomegranate's superfood status really all its made out to be? How real is the hype?

“Since the increase in research and studies linking pomegranate's antioxidants with several potential benefits, [they’ve] definitely seen a large increase in popularity,” says an expert.

 

Technically considered a berry, every pomegranate bulb contains upwards of 600 arils (a.k.a. seeds), which have a unique sweet-tart flavor. Good to know, considering the arils are the only part of a pomegranate you eat. Their holiday vibe is no accident, either. Pomegranates are considered in-season during the fall and winter, Zhu says.

"Combinations like pomegranate seeds with pistachios, goat cheese, and nuts are often popular in hearty salads that use grains like quinoa or couscous as a base,” says Zhu.

Delicious natural sweetness aside, these ruby-toned gems are certainly more than just a pretty face. In fact, their superfood status is pretty well-deserved.

Spoiler alert: When you break it down, pomegranate nutrition is really impressive.

Unlike other trendy foods (ahem, apple cider vinegar), pomegranate nutrition is just as legit as its reputation.

The winter fruit is packed with polyphenols, powerful antioxidants that help protect your body's cells from free-radical damage (the stuff linked to inflammation, signs of aging, and certain cancers), says nutritionist Patricia Bannan, RDN, author of Eat Right When The Time Is Right. (Fun fact: It's got more antioxidants than green tea, according to Zhu.)

Pomegranates are also a great source of potassium, an electrolyte important for muscle function, she adds.

Here's the nutritional breakdown for a one cup serving of pomegranate arils:

• Calories: 144
• Fat: 2 g
• Saturated fat: 0.2 g
• Carbohydrates: 33 g
• Sodium: 5 mg
• Sugar: 24 g
• Fiber: 7 g
• Protein: 3 g

Admittedly, pomegranate is higher in sugar than other fruits (a cup of raspberries, for example, has only five grams). But it also has a LOT of fiber, which can help keep your blood sugar levels more balanced. 

 

The health benefits of pomegranate are legit, too.

So, yeah, those pretty little pomegranate seeds are definitely healthy. In fact, a number of health benefits have been linked to the ruby-red fruit.

1. Pomegranate helps keep your heart healthy

While no food acts as a quick fix, pomegranates do a pretty good job of protecting your heart. “Some studies have suggested that pomegranate juice daily can help lower blood pressure by reducing LDL cholesterol and improving blood flow through the arteries,” says Zhu.

Pomegranate's various antioxidants (polyphenols, tannins, and anthocyanins) all work together to promote heart health.

2. They might boost brain function

Pomegranates won’t singlehandedly give you a photographic memory, but they may do your noggin a solid.

In fact, research suggests the fruit can boost short-term cognitive performance in middle-aged and older people experiencing mild memory complaints. Again, you can thank those antioxidants here. “The antioxidants in pomegranates help reduce free radical damage, including damage to the cells in the brain, contributing to overall health and support for brain function,” Zhu explains.

3. It may also help with arthritis or joint pain

If your joints need some love, pomegranates can help there, too.

You guessed it: The anti-inflammatory effects of pomegranates' antioxidants may support your joints by reducing swelling or pain, Zhu explains. While studies have been promising, though, there's still more research to be done, she adds.

4. Pomegranate is good for your gut, too

Feeling a little backed up? Have a half cup of pomegranate seeds, which contains a solid four grams of fiber to help you stay regular, suggests Zhu. While more complicated digestive conditions, like Crohn’s disease or irritable bowel syndrome, require medical treatment, pomegranate juice might reduce inflammation in the gut, she says. (Thanks again, antioxidants!)

5. May have anticancer properties

Research has found that compounds in pomegranate have anti-cancer properties.

Animal research has also found that pomegranate helps slow tumor growth in the early stages of liver cancer.

Plus, according to older research, pomegranate extract may be beneficial for prostate cancer.

6. May help keep inflammation at bay

Chronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes, and cancer.

Eating pomegranates may help prevent the inflammation associated with these chronic conditions.

This is largely attributed to compounds called punicalagins, which have been shown to have antioxidant and anti-inflammatory properties.

While more research is needed, research shows that consuming pomegranate juice can reduce certain markers of inflammation.

7. Support urinary health

Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.

In one 2014 study, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.

Additionally, animal studies have found that pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones.

8. May have antimicrobial properties

Pomegranate compounds may help fight harmful microorganisms.

For instance, they may protect oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.

 

9. May improve exercise endurance

The polyphenols in pomegranates may increase exercise endurance.

One small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.

Other research has found that pomegranate supplements may improve both endurance and muscle recovery.

However, research using pomegranate juice has found no benefit for muscle recovery after exercise, indicating that more studies are needed.

 

10. Rich in antioxidants

Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases.

Pomegranates are rich in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolyzable tannins.

Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.

That doesn't mean you should eat pomegranates all day every day, though.

Given its potent anti-inflammatory properties, pomegranates might sound like the ultimate panacea. But that isn’t quite the case. While pomegranates contain natural sugars and provide fiber to help slow down digestion and prevent blood sugar spikes, those with diabetes should monitor their sugar and carbohydrate intake closely, no matter what form that intake takes—pomegranates included.

You may also want to chat with your doctor before going ham on pomegranate if you take medications, Zhu says. Why? Like grapefruit, pomegranates inhibit the intestinal enzymes CYP3A4 + CYP2C9. This could spell trouble for the absorption of certain statin and blood pressure-lowering drugs, she explains.

Pomegranates can be weight loss-friendly, in case you're wondering.

Quick math refresh: You lose weight when you are in an overall calorie deficit over time, says Zhu. If weight loss is your goal, pomegranates can definitely be a part of the plan, as long as you expend more calories than you consume.

What makes them the ~pom~ dot com, exactly, though? A half-cup of the stuff is under 100 calories and low in fat, and provides fiber to help you feel fuller for longer, thus helping reduce your overall caloric intake, Zhu says.

So while it's no magic weight-loss bullet, incorporating the fruit into your diet can certainly support your efforts. In fact, one small Nutrition study found that overweight women who included three servings of fruit per day shed more pounds in 12 weeks than those who noshed on less.

Pomegranate juice can be healthy, too.

Even though juice gets lots of side-eye, pomegranate juice packs some serious perks. "Both the whole pomegranate and the juice can provide several benefits due to their high antioxidant levels,” Zhu says.

While pomegranate seeds contain extra fiber to stabilize your blood sugar and promote digestion and satiety, one serving of pomegranate juice a day can definitely do your body good by providing you those same glorious nutrients like vitamins C and K, Zhu says. If you do opt for the juice, though, just be sure to look for brands without any added sugars.

So, how should you shop for and store pomegranates, exactly?

Since pomegranates are typically in season from September to December, look for them in the fall and winter, says Zhu. Opt for a fruit that feels heavy for its size, which indicates its juice has not dried out. Avoid ones with bruises or cuts.

Store your pomegranate on the countertop for up to two weeks or refrigerate it for up to a month, says Zhu. (After you’ve de-seeded your fruit, its arils will stay fresh in and airtight container in the fridge up to a week.)

Great. But how do I get those freaking seeds out?

That's the million dollar question. After all, you can't really eat pomegranate skin or its white pith (the bitter white skin on the inside).

There are two ways to de-seed a pomegranate to get at the antioxidant-packed morsels inside:

• Cut your pomegranate in half horizontally, then hold one of the halves upside down over a bowl. Smack the uncut side hard with a wooden spoon repeatedly to force those arils to fall out of the bowl. Repeat with the other half of the pomegranate. Drain and enjoy. Bonus: This method is a great stress reliever.
• Or, cut through the pomegranate about an inch from the crown and discard the top, recommends celebrity chef Akasha Richmond. You’ll see an “aerial view” of the pomegranate, with arils divided into groups. Cut between each group of arils. Above a bowl of water, pull the sections apart. With your thumbs, gently nudge the arils out of the rind. The arils will drop to the bottom of the bowl. Discard fibers that float to the top. Then, drain and eat.  

 

What should I do with pomegranate seeds to make the most of that sweet, sweet nutrition?

Whether you’re pounding pom seeds by the fistful or incorporating them into dishes, they’re the ultimate palate pleaser.

Try out a few of these ideas, courtesy of Bannan:

• Blend them into a smoothie like you would any berry.
• Toss them into salads to add crunch, texture, and color.
• Sprinkle them over yogurt or oatmeal.
• Use them as garnish for festive holiday cocktails or mocktails.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Cinnamon Isn't Just Delicious, It's Also Incredibly Useful!

Cinnamon is one of the world's oldest spices, that imparts a magnificent aroma to a wide variety of foods. But, besides its great taste and smell, cinnamon is considered to have quite a variety of healing properties too. Many of its benefits derive from the spice's anti-fungal, antibacterial and antioxidant prowess. You can smell it, ingest it, or apply it. Either way, the health benefits of cinnamon are more than skin-deep. These top 14 tips will get you going, and in the process, you may also be surprised to discover that this great spice has all kinds of ingenious uses too!

In the Know: Learn to Identify Real Cinnamon 

Before getting to its uses, here's a fact you may want to consider. Much of the cinnamon available is not real cinnamon (Cinnamon Verum or Cinnamomum Zeylancium), it is Cassia. Cassia contains substances that have strong anticoagulant properties, which may be harmful to the liver when consumed in large quantities. It is easier to spot the difference between the two when buying cinnamon sticks. Though, it is a lot harder to identify real cinnamon in its powder form. 

 

Here's how to spot the difference: 

Cinnamon is a paler tan brown, as opposed to the reddish rust brown of cassia. Cinnamon has a thin, paper-textured bark that forms multiple thin layers when rolled up. Cassia bark is thicker, forming just a few layers. Cinnamon is more fragile and can crumble a lot easier than cassia, which is tough and a lot harder to grind. Cinnamon has a delicate, sweeter aroma, whereas cassia is more pungent and full-bodied. Cinnamon is very expensive in comparison to cassia and is a lot harder to obtain. Nevertheless, it is important to note that there are no dramatic nutritional differences between the two and to actually notice the difference, you would need to consume it in large amounts.

1. Use it Boost your Brain Power 

Studies show that smelling cinnamon boosts cognitive function and memory. It is the perfect spice to use when you're feeling out of focus. Carry a stick around with you and take a whiff every now and then. Alternatively, every morning, add a couple of dashes to your coffee or cereal - this will start your day off on a good note and it will help you stay more focused and alert. 

 

2. Enhance the Aroma in your Home - Use it in Potpourri 

Sprinkle a couple of drops of cinnamon essential oil atop dry potpourri and place it in a small bowl, preferably somewhere that gets good ventilation, allowing the aroma to spread in the kitchen, near doorways, or atop the radiator. The room will carry with it a subtle hint of cinnamon, providing you with some year-round comfort. 

 

3. Use it to Reduce Cholesterol 

In a study conducted by the Beltsville Human Nutrition Research Center, over a period of 40 days on a group of diabetic patients, each was given one-quarter of a teaspoon of cinnamon daily, researchers observed that their triglycerides, cholesterol, and LDL (bad) cholesterol levels dropped. 

 

4. Use it to Repel Moths 

Cinnamon is great at warding off pesky moths. Just break three to four cinnamon sticks and combine them with half a cup of whole cloves and half a cup whole black peppercorns. Fill sachets with one tablespoon of the mixture and toss the sachets in your underwear drawer or hang them in your closets. 

5. Use it to Treat Diabetes 

The Beltsville Human Nutrition Research Center also conducted a study on diabetic patients. In this study, the diabetic patients were given one-quarter of a teaspoon of cinnamon over 40 days, after which researchers observed that patients' blood sugar levels fell by as much as 30 percent. In another study, published by Fertility and Sterility in 2007, researchers gave half of their participants cinnamon extract, and the other half, a placebo. In eight weeks, the women who took the cinnamon extract showed greatly-reduced insulin levels in comparison to the placebo group. 

 

6. Use it to Promote Weight Loss 

Due to cinnamon's effectiveness in reducing insulin resistance, research by the Human Nutrition Center at Tufts reports that cinnamon triples insulin's capacity to metabolize blood sugar. Therefore, the spice can reduce hunger and sugar cravings leading to weight loss. Cinnamon is a particularly useful ingredient to have for anyone living with diabetes and finding it difficult to lose weight. 

 

 

7. Use it to Boost your Circulation 

One of the health benefits of cinnamon is that it can be used to thin the blood, which in turn increases circulation throughout the body. This helps to reduce pain in troubled areas, as well as supply oxygen to the blood cells. It is also a great dietary complement for heart attack survivors. 

 

 

8. Use it to Reduce Arthritis Pain 

In a 2008 study, published in the journal Bio-organic and Medicinal Chemistry, researchers discovered that cinnamon slowed the breaking down of bones, ultimately reducing bone damage. 

 

 

9. Use it as a Light Bulb Diffuser 

As odd as it may seem, cinnamon can be used as a light bulb diffuser to bring its scent to a room. All you need to do is add one drop of cinnamon essential oil on a cool light bulb. When you turn the lights on, the heat from the bulb will emanate the aroma throughout the room. 

 

 

10. Use it to Treat Bladder Infections 

Consuming cinnamon will reduce (or help you avoid) urinary tract infections and bladder infections. Cinnamon packs an anti-bacterial and anti-fungal punch, and it is also a diuretic, contributing to urinary discharge.

11. Use it to Treat Insect Bites  

To help alleviate the pain and itching of an insect bite, apply a mixture of cinnamon and honey. The duo will disinfect the infected area, moisturize the skin and heal it. 

 

 

12. Use it to Relieve Cold and Flu 

This use of cinnamon is pretty well-known, especially across East Asia and Europe. To treat a cold or flu, it is usually combined with ginger. 

 

 

13. Use it to Sooth Stomach Pain  

To relieve a stomachache, combine honey and cinnamon. These two ingredients are packed with anti-fungal and antibacterial properties, helping to treat ulcers, as well as reducing gas in the stomach. 

 

 

14. Use it to Prevent Food from Spoiling 

Adding cinnamon helps to prevent the spoiling of food. It does so by delaying bacterial growth.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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