Essential Tremor is a neurological disorder characterized by uncontrollable shaking or trembling, primarily in the hands, but it can also occur in other parts of the body such as the head, voice, and legs. The tremors may appear when a person is trying to perform a voluntary movement or holding a posture, and they usually worsen with stress, fatigue, or certain activities like drinking caffeine or alcohol.
The exact cause of essential tremor is not yet fully understood, but it is believed to be due to a combination of genetic and environmental factors. It is considered a progressive disorder that can worsen over time, and it can have a significant impact on a person’s daily life, including difficulty with activities like writing, eating, and dressing.
While there is currently no allopathic cure for essential tremor, there are treatments that can help manage the symptoms. These include medications, such as beta-blockers and anti-seizure drugs, and lifestyle changes like avoiding triggers and stressors that can worsen tremors. In some cases, surgery may be an option to treat severe essential tremor. It’s essential to work with a healthcare professional to determine the most appropriate treatment plan based on an individual’s symptoms and needs.
20 Tips to manage essential tremors at home
Here are 20 tips to manage essential tremors at home:
Avoid caffeine: Caffeine can worsen essential tremors. It is recommended to avoid or limit the intake of coffee, tea, and other caffeinated beverages.
Get enough sleep: Lack of sleep can make essential tremors worse. It is recommended to get enough rest and sleep to reduce stress on the body.
Practice stress-reducing techniques: Stress can also exacerbate essential tremors. Practicing stress-reducing techniques such as meditation, yoga, and deep breathing exercises can help manage symptoms.
Exercise regularly: Exercise can improve overall health and reduce stress levels, which can help reduce the severity of essential tremors.
Use assistive devices: There are various assistive devices available to help individuals with essential tremors. These include weighted utensils, stabilizing devices, and writing aids.
Eat small, frequent meals: Eating smaller, more frequent meals can help manage essential tremors by reducing the amount of food that needs to be lifted and stabilized with utensils.
Avoid alcohol: Alcohol can worsen essential tremors. It is recommended to avoid or limit the intake of alcoholic beverages.
Use two hands: Using two hands to perform tasks can help stabilize the body and reduce tremors.
Avoid hot environments: Hot environments can exacerbate essential tremors. It is recommended to stay in a cool environment.
Avoid overexertion: Overexertion can make essential tremors worse. It is recommended to pace activities and take frequent breaks.
Get enough fluids: Dehydration can make essential tremors worse. It is recommended to drink enough fluids to stay hydrated.
Use relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help manage stress and reduce essential tremors.
Use wrist weights: Wrist weights can help stabilize the body and reduce essential tremors.
Avoid trigger foods: Some foods can trigger essential tremors in certain individuals. It is recommended to identify trigger foods and avoid them.
Use voice amplifiers: Essential tremors can affect the voice, making it difficult to speak. Voice amplifiers can help individuals speak more clearly.
Reduce salt intake: Salt can worsen essential tremors. It is recommended to reduce salt intake.
Use occupational therapy: Occupational therapy can help individuals with essential tremors learn strategies to manage daily activities.
Use physical therapy: Physical therapy can help individuals with essential tremors improve muscle strength and coordination.
Get emotional support: Essential tremors can be emotionally challenging. It is recommended to seek emotional support from family, friends, or a support group.
Consult with a healthcare professional: A healthcare professional can help individuals with essential tremors develop a comprehensive management plan that includes medication, therapy, and lifestyle changes.
10 Yogasan for essential tremors
Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation to improve overall health and well-being. Here are ten yoga postures that may help manage essential tremors:
Mountain pose (Tadasana): This posture involves standing tall with feet hip-width apart, arms at the sides, and focusing on deep breathing. It helps to improve posture and balance, reducing tremors.
Tree pose (Vrikshasana): This posture involves standing on one leg and placing the opposite foot on the inner thigh of the standing leg. It helps to improve balance and stability, reducing tremors.
Warrior I (Virabhadrasana I): This posture involves standing with one leg forward and the other leg back, with arms raised overhead. It helps to improve strength, balance, and stability.
Seated forward bend (Paschimottanasana): This posture involves sitting with legs stretched out in front and bending forward, reaching for the toes. It helps to reduce stress and tension, improving overall relaxation.
Cat-cow stretch (Marjariasana-Bitilasana): This posture involves moving between a rounded back position (cat) and an arched back position (cow). It helps to improve spinal flexibility, reducing stiffness and tremors.
Downward-facing dog (Adho Mukha Svanasana): This posture involves starting on hands and knees and lifting the hips up and back to create an inverted V-shape. It helps to improve strength, balance, and flexibility.
Child’s pose (Balasana): This posture involves sitting on the knees and bending forward with arms extended in front. It helps to reduce stress and tension, improving overall relaxation.
Cobra pose (Bhujangasana): This posture involves lying face down and lifting the upper body with arms extended. It helps to improve posture and spinal flexibility, reducing tremors.
Chair pose (Utkatasana): This posture involves standing with feet together and bending the knees, as if sitting in a chair, with arms raised overhead. It helps to improve strength, balance, and stability.
Corpse pose (Savasana): This posture involves lying flat on the back with arms at the sides and focusing on deep breathing. It helps to reduce stress and tension, improving overall relaxation.
It is important to remember that yoga should be practiced under the guidance of a trained instructor, especially for those with essential tremors, to ensure proper form and alignment. Individuals with severe tremors may need to modify or avoid certain postures. It is always best to consult with a healthcare professional before starting any new exercise program.
20 foods to manage essential tremors
Foods may help manage symptoms by providing the body with the necessary nutrients and reducing inflammation. Here are 20 foods that may help manage essential tremors:
Bananas: Bananas are rich in potassium, which can help regulate muscle and nerve function, reducing tremors.
Salmon: Salmon is high in omega-3 fatty acids, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Blueberries: Blueberries are rich in antioxidants, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Spinach: Spinach is high in magnesium, which can help regulate muscle and nerve function, reducing tremors.
Walnuts: Walnuts are high in omega-3 fatty acids and antioxidants, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Avocado: Avocado is high in healthy fats, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Sweet potatoes: Sweet potatoes are high in vitamin B6, which can help regulate brain function and reduce tremors.
Turmeric: Turmeric is high in curcumin, a compound with anti-inflammatory properties that may help reduce tremors.
Broccoli: Broccoli is high in antioxidants, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Almonds: Almonds are high in magnesium and vitamin E, which can help regulate muscle and nerve function, reducing tremors.
Quinoa: Quinoa is high in protein and fiber, providing sustained energy and potentially reducing tremors.
Dark chocolate: Dark chocolate is high in antioxidants and may help improve brain function, potentially reducing tremors.
Greek yogurt: Greek yogurt is high in protein and probiotics, which can help regulate muscle and nerve function, reducing tremors.
Green tea: Green tea is high in antioxidants and may help improve brain function, potentially reducing tremors.
Grapes: Grapes are high in antioxidants, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Garlic: Garlic is high in antioxidants and anti-inflammatory compounds that may help reduce tremors.
Beets: Beets are high in nitrates, which can help improve blood flow and potentially reduce tremors.
Lentils: Lentils are high in protein and fiber, providing sustained energy and potentially reducing tremors.
Oranges: Oranges are high in vitamin C, which can help reduce inflammation and improve brain function, potentially reducing tremors.
Whole grains: Whole grains are high in fiber and provide sustained energy, potentially reducing tremors.
Foods to avoid in essential tremors
Some foods may exacerbate symptoms and should be limited or avoided. Here are some foods to consider avoiding or limiting if you have essential tremors:
Caffeine: Caffeine can stimulate the nervous system and worsen tremors.
Alcohol: Alcohol can also stimulate the nervous system and worsen tremors.
Processed foods: Processed foods are often high in sodium, sugar, and unhealthy fats, which can worsen inflammation and potentially exacerbate tremors.
Artificial sweeteners: Artificial sweeteners can disrupt the nervous system and potentially exacerbate tremors.
Red meat: Red meat is high in saturated fat, which can worsen inflammation and potentially exacerbate tremors.
Fried foods: Fried foods are often high in unhealthy fats, which can worsen inflammation and potentially exacerbate tremors.
MSG (monosodium glutamate): MSG is a food additive that can stimulate the nervous system and potentially exacerbate tremors.
Dairy: Some people with essential tremors may be sensitive to dairy, which can worsen inflammation and potentially exacerbate tremors.
It is important to note that not all people with essential tremors will be affected by these foods, and dietary triggers can vary from person to person. If you suspect that certain foods may be exacerbating your symptoms, it may be helpful to keep a food diary and consult with a healthcare professional or registered dietitian.
Herbs helpful in essential tremors
Herbs have been used for centuries to treat various health conditions, including neurological disorders like essential tremors. While there is limited scientific evidence to support the use of herbs for essential tremors, some herbs may have potential benefits. Here are a few herbs that may be helpful in managing essential tremors:
Passionflower: Passionflower is a calming herb that may help reduce anxiety and tremors.
Skullcap: Skullcap is a relaxing herb that may help reduce tremors and improve sleep quality.
Valerian root: Valerian root is a calming herb that may help reduce anxiety and tremors.
Ashwagandha: Ashwagandha is an adaptogenic herb that may help reduce stress and improve neurological function, potentially reducing tremors.
Kava: Kava is a calming herb that may help reduce anxiety and tremors.
Ginkgo biloba: Ginkgo biloba is an herb that may help improve blood flow and brain function, potentially reducing tremors.
It is important to note that herbal supplements can interact with medications and may not be suitable for everyone. It is best to consult with a healthcare professional before using any herbs to treat essential tremors or any other health condition.
Alternative treatments for essential tremors
There are several alternative treatments that have been used to manage essential tremors, although their effectiveness may vary from person to person. Here are a few alternative treatments that may be helpful in managing essential tremors:
Acupuncture: Acupuncture involves inserting thin needles into specific points on the body to stimulate nerves and reduce muscle tension. People with essential tremors have reported improvements in their symptoms with acupuncture.
Meditation and relaxation techniques: Stress and anxiety can exacerbate essential tremors, so practicing meditation, deep breathing, or other relaxation techniques may help reduce tremors.
Chiropractic care: Chiropractic care involves manipulating the spine and joints to relieve pain and improve nerve function. While there is limited scientific evidence to support the use of chiropractic care for essential tremors, some people have reported improvements in their symptoms.
Yoga: Yoga combines physical poses, breathing techniques, and meditation to improve balance, strength, and relaxation. Some people with essential tremors have reported improvements in their symptoms with regular yoga practice.
Biofeedback: Biofeedback involves using sensors to monitor muscle activity and teach people how to control their muscle movements. Some people with essential tremors have reported improvements in their symptoms with biofeedback.
Acupuncture for essential tremors
Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate nerves and reduce muscle tension. While there is scientific evidence to support the use of acupuncture for essential tremors, some people have reported improvements in their symptoms.
Here are a few things to know about acupuncture for essential tremors:
- How it works: Acupuncture is thought to work by stimulating nerves and increasing blood flow, which can help reduce muscle tension and improve nerve function.
- What to expect: During an acupuncture session, a licensed acupuncturist will insert thin needles into specific points on your body, often in areas where you are experiencing muscle tension or pain. The needles are left in place for 10-30 minutes, and most people find the experience relaxing and pain-free.
- Potential benefits: Some people with essential tremors have reported improvements in their symptoms with acupuncture, including reduced tremors, improved balance and coordination, and reduced anxiety.
- Risks and side effects: While acupuncture is generally considered safe, there are some risks and side effects to consider. These may include mild pain or bleeding at the needle insertion site, fatigue, or dizziness. There is also a small risk of infection or injury if the needles are not properly sterilized or inserted.
- Consult with a licensed acupuncturist: If you are considering acupuncture for essential tremors, it is important to consult with a licensed acupuncturist who has experience working with neurological conditions. They can help determine if acupuncture is a suitable treatment for your individual needs and provide guidance on the frequency and duration of treatments.
20 Acupuncture points for essential tremors
While there is scientific evidence to support the use of acupuncture for essential tremors, there are several acupuncture points that may be targeted to potentially reduce tremors. Here are 20 acupuncture points that are commonly used for essential tremors, along with their associated benefits:
DU20 (Baihui): Located at the top of the head, this point is believed to stimulate brain function and improve coordination.
GB20 (Fengchi): Located at the base of the skull, this point is thought to improve blood flow to the brain and reduce muscle tension.
GV14 (Dazhui): Located on the back of the neck, this point is believed to improve nerve function and reduce muscle tension.
LU7 (Lieque): Located on the wrist, this point is thought to regulate the lungs and improve circulation.
LI4 (Hegu): Located on the hand, this point is believed to improve immune function and reduce pain.
PC6 (Neiguan): Located on the wrist, this point is thought to improve heart function and reduce anxiety.
SP6 (Sanyinjiao): Located on the leg, this point is believed to improve digestion and reduce muscle tension.
ST36 (Zusanli): Located on the leg, this point is thought to improve energy and reduce fatigue.
GB34 (Yanglingquan): Located on the leg, this point is believed to improve liver function and reduce muscle tension.
BL10 (Tianzhu): Located at the base of the neck, this point is thought to improve nerve function and reduce muscle tension.
GV20 (Baihui): Located at the top of the head, this point is believed to stimulate brain function and improve coordination.
GV16 (Fengfu): Located at the base of the skull, this point is thought to improve nerve function and reduce muscle tension.
HT7 (Shenmen): Located on the wrist, this point is believed to improve heart function and reduce anxiety.
KD1 (Yongquan): Located on the sole of the foot, this point is thought to improve kidney function and reduce fatigue.
PC7 (Daling): Located on the wrist, this point is believed to improve heart function and reduce anxiety.
SP3 (Taibai): Located on the foot, this point is thought to improve digestion and reduce muscle tension.
BL11 (Dazhu): Located on the back, this point is believed to improve nerve function and reduce muscle tension.
BL17 (Geshu): Located on the back, this point is thought to improve liver function and reduce muscle tension.
LI11 (Quchi): Located on the elbow, this point is believed to improve immune function and reduce pain.
ST40 (Fenglong): Located on the leg, this point is thought to improve digestion and reduce muscle tension.