| How to Relieve Hand Cramps Posted: 15 May 2018 05:00 PM PDT Hand cramps happen to us all. They may come up more frequently as you age, or if you have a job that requires repetitive hand and wrist movement. Most hand cramps can be easily treated at home, but medical treatment may be necessary, depending on the cause. Fortunately, it's also possible to prevent hand cramps! EditTreating Your Hand Cramps at Home - Rest your hand. Hand cramps are often caused by overuse. Give your hand time to heal by avoiding activities that require a lot of hand movements or that require you to grip something. For sudden cramps, this may only be a few minutes. If you have more severe cramps, you should go a day or 2 with minimal use of your hand.[1]
- You may also need to rest your forearm.
- If your symptoms don't improve, you should see a healthcare provider.
- Discontinue any activity that is causing hand cramps. If overuse is causing your hand cramps, you're likely doing a repetitive activity. Stopping this activity, even for a short period of time, can help relieve the cramps. Activities that may cause hand cramps include the following:[2]
- Writing
- Typing
- Playing an instrument
- Gardening
- Tennis
- Gripping an object, such as a tool or smartphone
- Bending your wrist too far
- Stretching out your fingers
- Elevating your elbow for a long period of time
- Stretch your hand. Hold your hand flat with your fingers touching. Use your other hand to gently press your hand back by pressing against the palms of your finger.[3]
- Alternatively, place your hand against a flat surface. Press down gently, spreading your fingers flat against the surface. Hold for 30-60 seconds, then release.[4]
- You can also stretch your hand by balling your hand into a fist. After 30-60 seconds, open your hand and stretch out your fingers.[5]
- Massage your hand. Gently rub your hand using small, circular motions. Pay special attention to areas that are tight or especially sore.[6]
- You may want to apply a massage oil to your hand.
- Apply a hot or cold compress to your hand. Both heat and cold can help relieve your pain. Heat is better for soothing the cramp and loosening up any tightness in the muscles, while cold will relieve swelling.[7]
- Place a piece of fabric between your skin and the compress for protection.
- Drink more water if you may be dehydrated. This is more likely to be the cause if you've been exercising, work in the heat, or are taking a medication that acts as a diuretic. Make sure that you are drinking at least 8 glasses of water each day, and more if you're active or work in the heat.
- Since an electrolyte imbalance may cause hand cramps, you may want to drink a sports drink instead.[8]
- Take supplements if you're low in nutrients. Hand cramps occur when you lack certain nutrients, such as sodium, calcium, magnesium, or potassium. This is particularly true for people who do intensive workouts, have kidney disease, are pregnant, have an eating disorder, or are undergoing treatment for a condition like cancer.[9]
- Low B vitamins can also cause muscle cramps.[10]
- Always talk to your doctor or healthcare provider before taking any vitamins or supplements, especially if you are already taking medications. Your doctor can advise you on which supplements are best for you.
EditSeeking Medical Treatment - Talk to your doctor if your hand cramps persist longer than a few hours. Your doctor can determine if an injury or underlying condition is causing your hand cramps. Additionally, they can recommend treatments or lifestyle changes that can help relieve the cramps.
- Write down the times of day you are experiencing cramps and any activities that seem to cause them. You should also give your doctor a history of how long you've experienced the pain.
- Get evaluated for rheumatoid arthritis if you have chronic cramps. Rheumatoid arthritis can cause recurring hand cramps that will likely worsen over time. See your doctor if you have pain and swelling that lasts for several weeks.[11]
- Stretching and massage may help relieve your rheumatoid arthritis, but it's best to meet with a physical therapist to learn how to do them correctly, so as not to aggravate your condition.
- If the doctor determines that you do have rheumatoid arthritis, they can prescribe medications to treat it. In addition to NSAIDs, you can take corticosteroids, disease-modifying antirheumatic drugs (DMARDS), or biological response modifiers to help relieve your symptoms.[12]
- Ask your doctor if you may have carpal tunnel syndrome. In some cases, carpal tunnel syndrome can cause hand cramps. You will likely also experience tingling, numbness, and weakness in both your hand and forearm. Carpal tunnel syndrome is usually caused by pressure on your nerve.[13]
- Your doctor may do a physical exam, X-rays, and an electromyogram, which allows the doctor to measure the electrical discharges inside your muscle.[14]
- Treat diabetes to prevent diabetic stiff hand syndrome. If you have type 1 or type 2 diabetes, then you're at risk for diabetic stiff hand syndrome, which can cause hand cramps. This condition makes it hard for you to move your fingers and bring them together. The best way to treat or prevent it is to manage your blood sugar and do daily hand stretches.
- It's also a great idea to do exercises that keep your hands strong, such as strength training or playing ball sports.[15]
- Follow your doctor's instructions for taking your medication.
- Talk to a dietician to make sure your diet is appropriate.
EditPreventing Hand Cramps - Build strength in your hands and forearms. Do your strengthening exercises 2 to 3 days per week. An easy way to build strength in your hand is to squeeze on a small ball, such as a stress ball. Do 10-15 squeezes per hand.[16]
- Another way to build strength in your hands is to play sports that involve catching and throwing a ball. You could play catch, handle a basketball, or toss a tennis ball against a wall.
- You should also stretch your hand daily before and after your work or hobbies. If you do repetitive movements with your hands, you may want to stretch more often.[17]
- Nourish your body with water and nutrients. Eat a nutritious, balanced diet that ensures you'll get adequate calcium, magnesium, potassium, and B vitamins. At a minimum, drink 8 glasses of water each day. If you exercise a lot or work in extreme heat, then you should increase your intake.[18]
- If your doctor approves, you can also take supplements to increase your intake of nutrients.
- Make sure that items are correctly sized for your hand. Gripping items that are too large or too small for your hand can cause discomfort and cramps. Although many people don't have to worry about this, those with big or small hands should check their grip on the objects they use often. Look for tools, utensils, workout equipment, hobby gear, and household items that fit your grip size.[19]
- Use a computer mouse that is comfortable. If you spend a lot of time on the computer, then your mouse could be contributing to your hand cramps. Luckily, there are many different mouses on the market, so you can find one that better fits your hand. Look for one that does not require you to fold your hand in order to use it. Additionally, you should be able to scroll with minimal movement of your fingers.[20]
- You may want to invest in an ergonomic computer mouse, especially if the hand cramps are chronic or if you use a computer for long periods of time.
EditSources and Citations
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| How to Teach Gratitude to Adults Posted: 15 May 2018 09:00 AM PDT If you want to teach a friend or relative about gratitude, ask them to reflect on what life would be like without the people, places, and things they value most. Suggest that they write about things they appreciate in a journal and to express gratitude to their loved ones regularly. If they're dealing with hardship, let them know that gratitude isn't just about listing good things. Point out how obstacles can make them stronger and help shed light on the positive aspects of their life. EditCultivating a Grateful Mindset - Bring up the subject of gratitude gently. Think about where your loved one is coming from before giving them advice about being grateful. Try to be sensitive and empathize with them. Let them know that you just want to help them notice the positive aspects of their life.[1]
- For instance, they might be going through a rough spot, juggling a lot of responsibilities, or trying to cover up insecurities.
- Try saying, "I don't want you to think I'm judging you. It's easy to overlook the good things in life, especially if you have a lot going on. You have a lot to be grateful for, and I just want to help you recognize that."
- Describe the connections between gratitude and well-being. If you're trying to convince a friend or relative to be more grateful, start by explaining how gratitude is linked to mental and physical health. When you're grateful, you acknowledge the connections you share with people, events, and things. Because of this, cultivating gratitude can deepen your relationships and help you recognize your world's value and complexity.[2]
- Tell them, "Gratitude can help you notice the good things in your life, but that doesn't mean you should overlook the bad. You can also appreciate the lessons you learned from hardships or the people that helped you overcome them."
- Tell your friend or relative to start each day with a gratitude meditation. Ask them to set each day's tone by reviewing the 2 or 3 things they appreciate most. Before they even get out of bed, they should stretch their arms out and breathe in as deeply as they can. As they stretch and breathe, they should concentrate on what or who makes them most grateful.[3]
- Tell them they can think or say something like, "I am so fortunate to have people who love me, that I've slept in a warm bed, and that I didn't go to bed hungry. No matter what happens today, my life is filled with goodness."
- Have your gratitude student list things they usually take for granted. Paying attention is the key to cultivating gratitude. Ask your friend or relative to think about small aspects of their life that go unnoticed. If they need help, give them a few examples of easily overlooked things that you couldn't live without.[4]
- For instance, it's easy to overlook things like having air to breathe, the feeling of the sun on a warm spring day, having food and shelter, and the sound of your favorite song or musical instrument.
- Ask them to imagine life without the person or thing they treasure most. Have your student reflect on what life would be like without their child or pet, if they didn't have a home or financial security, or if they didn't have access to food or water. Contemplating life without the people and things you value most is a good way to deepen your sense of gratitude.[5]
- Cultivating gratitude isn't just about listing everything that's good in your life. The key is to sincerely acknowledge that your life wouldn't be the same without the person or thing you appreciate. This involves expanding your awareness.
- Take them on a walk around their favorite park or nature trail. Ask them to name a nearby place that fills them with joy, then take them there. Walk around, enjoy each other's company, and take in nature's sights, sounds, and smells.[6]
- Experiencing nature can foster a sense of gratitude for the countless ways the planet sustains life.
- If they dislike the outdoors, you could take them to one of their favorite indoor locations. For instance, if they're a foodie, go to a restaurant they've been dying to try. If they love art, spend an afternoon at a gallery or museum.
- Ask them to think about how they've overcome past hardships. Mention that, in a way, it's possible to be grateful for hardships. Ask them how an obstacle taught them a lesson, or about the people who helped them overcome hardship. Talk about how hardships can help them recognize the positive aspects of their life.[7]
- For example, suppose they suffered an injury that resulted in a lifelong disability. They can be grateful that they survived the injury, appreciate their loved ones who help them with daily tasks, and have faith that adapting to their disability will make them a stronger person.
EditKeeping a Gratitude Journal - Tell your friend or relative to write for 15 minutes a day. Ask them to set a time each day to write in their gratitude journal. Recommend they write in the evening, so they can reflect on their experiences that day. Additionally, the best time to write is when distractions are at a minimum.[8]
- Let them know that they can use a pen and paper or electronic device. Tell them to use whichever method they prefer.
- Ask them to list 5 to 10 good things that happened each day. Have them start their entry by reviewing a few parts of their day that made them happy. Examples might include:[9]
- "Today my coworker told me how much they respect me and that many people on the team look up to me."
- "My dog finally learned to lie down on command and it made me feel so proud."
- "An old friend gave me a call today and it was wonderful to reconnect."
- Have them describe their feelings in a paragraph-long reflection. In addition to listing good things, recommend that they write a reflection to express their feelings and organize their thoughts. Tell them to elaborate on the details of an event, person, or thing that made them grateful. They should describe what happened, qualities about someone they appreciate, and the emotions they experienced.[10]
- For example: "I was sick today, and my neighbor brought over some homemade chicken soup. It was delicious, and actually made me feel better! It made me feel special that someone thought about me and took the time to show that they care."
- Explain how to write specific, detailed journal entries. Being specific will help them focus on what gratitude feels like and what exactly makes them grateful. Ask them to concentrate on the emotions they experience and to take a few minutes to find the right words to express them. When they describe something that they're thankful for, have them provide details instead of generalizations.[11]
- For example, "I'm grateful that my neighbor brought me soup and wanted to help me feel better" is more effective than "I'm grateful for my neighbor."
- Mention that they can get creative with drawings and collages. If they're more of a visual thinker, tell them that they can express their feelings in images instead of words. Suggest that they make a collage with photographs of people or things that make them grateful.[12]
- They could also make sketches of their neighbor bringing them soup, of their plant that started blossoming, or of the the sun coming out after a week of clouds and rain.
- Tell them to write about hardships if they've had a bad day. Remind them that being grateful doesn't mean they should ignore the challenges they face. Mention that they can review their rough day in their journal, but suggest that they try to find bright spots.[13]
- For example, they might write, "Everything seemed to go wrong today. I locked myself out of my house, made a major mistake at work, and broke my cell phone."
- A positive take might be, "Today was rough, but at least I got through it! I'm thankful that my sister has a spare key and could help me, and that I can afford a new phone. As for work, I'll need to learn from my slip-up and do my best not to let it happen again."
EditExpressing Gratitude to Others - Give examples of how they can thank people for small gestures. Let them know that there are plenty of little things they can thank people for every day. Tell them to say "Thank you" when someone holds the door for them, when they check out at stores or dine out, and when someone pays them a compliment.[14]
- Suggest that they look the person in the eye and thank them sincerely instead of responding automatically to be polite.
- Have them write thank-you notes to people they appreciate. Recommend that they write out a thank-you note by hand to someone who's made a difference in their life. While it's great to thank someone when they do something nice for you, a thank-you note doesn't have to be about something recent or an action. They could just write about the person's qualities and why they're grateful to have that person in their life.[15]
- For example, they could write to a friend, "You're such a dedicated, hard-working person. You've always been such a great influence on me, and you inspire me to pursue my goals."
- Suggest that they deliver thank-you notes in person, if possible. Tell them that they read their note to the person they're thanking face-to-face whenever possible. It's great to get a thank-you note in the mail, but it feels even better to hear someone thank you in person.[16]
- For people that live far away, they could also read their note over the phone.
- Tell them to thank their partner and close friends frequently. If they're in a relationship, mention that thanking each other at least once a day can help couples strengthen their bond. Tell them to thank their partner for specific actions and to randomly thank them for being who they are.[17]
- If they're not in a relationship, let them know that expressing gratitude regularly can help strengthen friendships, too.
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| How to Call Hawaii Posted: 15 May 2018 01:00 AM PDT Hawaii is a beautiful, tropical location for living and vacationing, but it can seem really far away if your friends and loved ones are there. Whether you're in the United States or across the world, you can quickly and easily get in touch with someone in Hawaii with a simple phone call! EditPlacing Your Call - Dial the exit code for your country. If you're calling from outside of the United States, you'll need the exit code for your country to place the call. This tells the phone company where the call is coming from.[1]
- If you're calling from a country that is part of the North American Numbering Plan (NANP), such as Canada, you do not need an exit code.
- Some country codes, like "00," cover many countries, including much of Europe.
- Enter the country code for the United States (1). This tells the phone company that your call is going to the U.S. If you're calling from anywhere other than the U.S. or Canada, enter 1 directly after the exit code.[2]
- If you're calling from the U.S. or Canada, start dialing with the country code, omitting the exit code completely.
- Dial the area code for Hawaii (808). All islands of Hawaii are covered under the 808 area code, from Kauai to Hawaii (Big Island), which includes the metro cities of the state such as Hilo and Honolulu. This number directs the call to the state of Hawaii.[3]
- Be aware that many people who move to Hawaii from the mainland United States will not have the 808 area code for their mobile phone number. Be sure to check first before calling.
- Dial the 7-digit local phone number. This number is the specific subscriber number for the person who you want to call. All phone numbers in the United States have 7 digits.[4]
- If you're calling from the U.S. or Canada, you will dial: 1 808 XXX XXXX.
- If you're calling internationally from Europe, for example, you will dial: 00 1 808 XXX XXXX.
- Wait for the call to connect and begin ringing. It can take a moment for a long distance call to connect. The phone should begin ringing about 10-15 seconds after you dial the number. If it takes longer, hang up and re-dial the number.
- If the call won't connect, double check that all of your numbers are correct, including the exit code, country code, area code, and local number.
EditSaving Money on Calls - Contact your phone provider to update your plan. If you'll be calling Hawaii often from an international number, your phone provider might be able to add an international plan to your bill. Be sure to ask about additional fees and the number of minutes per month, in addition to the cost of the plan itself.
- If you're making a lot of calls, this can be a very inexpensive option.
- Sometimes, the company will allow discounts, so ask the provider if they're able to give you a deal for being a loyal customer.
- Purchase an international calling card to pre-pay for minutes. International calling cards are a cheaper way to make calls from other countries to the United States, and you can find them at most grocery stores. Make sure you get a card with the correct amount of minutes, a low maintenance fee, and an expiration date that will give you enough time to use your minutes.[5]
- To use the card, dial the access number on the back of the card, type in the PIN that is printed on the card, and then type in the phone number of the person you are calling.
- For some cards, the PIN will be printed on the receipt for your purchase instead of the card in order to prevent theft.
- Be sure to keep track of your minutes when using your card. Write down the duration of your calls on a notepad so you know how much time you have left on the card.
- Use a VoIP service to place your call. Companies like Skype, Viber, WeChat, and WhatsApp all provide Voice over Internet Protocol services, which allow you to place calls to other users and phone numbers for a small fee. Some services charge a flat rate for all calls, and some are free for calls to other VoIP users.[6]
- In order to make these calls, you have to have strong internet connection in your area.
- Be aware that while the calls may be free or low-cost, your internet or phone company can charge you for data usage.
- Download a messenger app to chat. Apps like Facebook Messenger, Kik, and WhatsApp, and WeChat also allow for phone calls over WiFi via your smartphone to other users of the app. Simply download the app on your phone, create an account, and place voice and video calls all over the world for free or a very small fee.
- Again, although these services are free, be aware that your phone or internet provider can charge you for data usage if you go over your allotted amount per month.
- Always be on the lookout for hidden fees when using international calling cards and other services. Be sure to read the fine print on any contracts and keep track of your usage to ensure that you're not getting scammed.
EditSources and Citations
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