Joint popping and cracking, Is It Bad?

Joint popping and cracking, Is It Bad?  

Patients ask me all the time, “Is it okay if my joints pop… is that bad?”   It all depends, because it could be bad, real bad, or nothing at all.  We all experience little noises now and then.  Sometimes while rolling over in bed, looking over a shoulder while changing lanes in traffic, or reaching for something to drink.  It could be a pop, a click, a clunk, or a crack… sometimes even a loud snap or a crunch.  What’s with that anyway?  So here’s the $27 question I ask.  Is it painful or painless?  Do you feel better afterwards or worse?  Does it happen several times a day, or only now-and-then?  Embarrassing perhaps, most experts agree, although startling or an annoyance, they’re nothing to worry about.  

I say just about as worrisome as flatulence is a few hours after a bowl of Santa Maria Style, or Boston Baked beans.  

Kelle Walsh is a writer and editor from San Francisco.  She wrote an article titled “Creak, Crackle, Pop” in the July-August 2008 Edition of Experience Life.  Ms. Walsh describes very well the normal noises and sounds, the not-so-normal sounds, ways to listen to your body, the simple dietary solutions, and the difference between “feel-good-noise,” and what should raise concern.  Here’s the rest of her article…

Totally Normal Noises  

One of the most common sources of noise is gas — but not the intestinal kind. The joint capsule is filled with synovial fluid, which lubricates the joint and provides nourishment to the cells that form cartilage. The fluid contains dissolved gases, including carbon dioxide, nitrogen and oxygen. When the joint ligaments are stretched, either intentionally (knuckle cracking) or by accident (arching your back), the pressure within the capsule changes and it releases carbon dioxide in the form of bubbles. The cracking sound you hear comes from those gas bubbles bursting. When these bubbles burst, people experience a sense of spaciousness within the joint and a temporary increase in its range of motion.

Another common cracking or popping sound doesn’t come from within the joint at all. During movement, tendons and ligaments that cross the joint can temporarily shift position or drag across a bone. When they return to their normal position, they make a snapping noise. You may have heard this in your knees when you rose from a sitting position, or in your neck when you turned your head. It’s also common in the shoulders. Loss of muscle mass from aging hastens this effect because more bone is exposed. This sounds scarier than it is; it’s actually a normal and harmless occurrence.
 

Not-So-Normal Noises   

Something called crepitus, on the other hand, is not so benign. It might manifest as a crunching sound when you bend or extend your knees and is often described as sounding like Rice Krispies popping in a cereal bowl. Crepitus occurs when there is damage to cartilage within the joint. Sometimes the damage is due to overuse or aging; sometimes it’s a byproduct of injury, such as a tear in the ligament or cartilage. It can also be an early sign of arthritis.

“Cartilage doesn’t have pain sensors, so we can injure it and not feel pain. Any ‘grinding’ or ‘clunky’ noises should be checked by a doctor,” says Raymond Brodeur, DC, PhD, adjunct faculty of osteopathic manipulative medicine at Michigan State University in East Lansing.

Listen to Your Body

Are all those “pops” and “clunks” signs of serious problems? That depends on how your joints feel. Pain, swelling, numbness and loss of stability are all signs that something is amiss. Noise without these symptoms is probably harmless.

Some experts even believe that when joints crack, the action stimulates the nervous system, leading to a relaxation response in the surrounding muscles. “When a cat arches its back, it’s actually stimulating the proprioceptors in its spine — that’s how it wakes up its body,” says American Chiropractic Association spokesperson Robert Hayden, DC, PhD. “Similarly, it feels good when you move a joint and restore the flow of information from the joint to the part of the brain that coordinates it.” 

Moderate joint cracking also helps to keep your joints from stiffening up — and that’s a good thing, Hayden adds. “A rule of thumb when it comes to joints is that when motion is decreased, joints become less functional.”

But this doesn’t mean you should try to force a crack. Doing so repeatedly may cause long-term damage to your joint tissue and may risk destabilizing areas that support your body, such as the lower back. And in a delicate area like the neck, where there are arteries present, wrenching against the natural plane and range of motion could even lead to stroke, Hayden warns.

It’s fine if your joints crack on their own, but it’s best to leave most intentional cracking to a chiropractor or osteopath.

Joint Rx

While you can’t silence all of the noise emanating from your joints, you can take action to protect and care for these workhorses. Eating a healthy diet, getting regular exercise, and minimizing factors that decrease bone health, such as smoking, can help keep your joints healthy, and potentially quieter as a result.

The dietary supplements glucosamine and chondroitin sulphate can help reduce pain and swelling in joints in some people, and may also help those with early or even advanced osteoarthritis, says Dan Matthews, MD, spokesperson for the American Osteopathic Society for Sports Medicine. “Cartilage and synovial fluid have these two elements in them, so you are supplementing that material in the body.”

And recent research indicates that eating foods that reduce inflammation in the body — those containing antioxidants and essential fatty acids — is good for your joints, too. Antioxidants such as vitamins E, C, A, B5 and B6 help maintain cartilage and support its repair. And essential fatty acids, particularly omega-3s like those found in nuts and cold-water fish, can help normalize joint function.

Regular exercise keeps joints mobile and, by building muscle, more stable. It can also help you maintain a healthy weight, thus reducing the burden on your joints. The American Academy of Orthopaedic Surgeons (AAOS) recommends at least 30 minutes of physical activity daily, even for people with osteoarthritis. (For folks with bone or joint damage, the AAOS recommends moderate non-weight-bearing activity, such as swimming.) Being active helps strengthen your bones and support healthy joints. Just don’t forget to build in time for rest and recovery. 

“Cartilage needs the cycle of weight-bearing and relaxation to pump nutrients to the cells that maintain its structure,” Brodeur explains. “Too much weight-bearing exercise can damage the joint by tearing cartilage or forcing out synovial fluid, robbing cells of the nutrients they need to survive.”

Like most things in our bodies, aging affects the joints. Diminished muscle mass, changes in cartilage and age-related stiffness all affect how your joints move and the kinds of noises they make. Medical professionals say the best thing you can do for your body and your joints, no matter your age, is to improve your overall health.

“Stay mobile, stay active,” says Hayden. “Joints need to be moved and periodically stressed in order to stay healthy. Even if they crackle.”
  

You'll want to share this article with friends far and wide.  Besides, with the holiday season beginning in a few weeks... you'll have plenty of trivia to start a conversation, keep one going, or change an awkward topic quickly.  

Bless and Be Blessed... ALWAYS,

Lewis Meltz

 

Easing Sciatic Pain

Easing Sciatic Pain 

When trying to stand up becomes one of the biggest difficulties in the day, and causes excruciating pain... or merely sitting down can 
make the pain unbearably worse, then chances are, it’s sciatica. 

Sciatica is a condition that occurs when the sciatic nerve is somehow stretched or scraped or pinched and becomes inflamed causing it from functioning properly.  The sciatic nerve begins in the lower back, deep in the hip and buttock, and runs down both legs.  A person is suffering from sciatica when he or she experiences tremendous pain even while doing simple body movements or coughing.  

Symptoms of sciatica are characterized by a light tingling feeling or burning sensation to a full blown sharp shooting pain that travels from the lower back, buttocks area, back of the legs, or down into the feet.  It can come on gradually or suddenly with excuciating pain.  

Most people who suffer from sciatica experience any number of these symptoms, which then progresses into leg numbness and even “foot drop” – or, the inability to lift or lower the foot affected by the sciatica.  There are both motor and sensory components to the sciatic nerve, and that's why you can experience either weakness, pain, or numbness... just a few, or all three. More often than not, sciatic nerve pain affects only one side, although it could also be possible to run down both legs.

Sciatica is generally diagnosed by a specialist, who then refers the patient to other specialists for treatment.  One such treatment that sufferers of sciatica often receive is chiropractic care.  If you experience sciatica, then it's likely you'll be referred to the chiropractor’s office at some point in time.  Here’s how your chiropractor can treat your sciatic pain:

 

The initial examination.  The first thing your chiropractor will do is take a thorough account of your medical history. This is to identify any factors that may be causing or contributing to your pain.  You will also undergo a comprehensive medical examination, again so the chiropractor can identify underlying health issues that may aggravate your pain.  Once your chiropractor is familiar with your specific case, they'll be able to develop an appropriate treatment plan for you.

The treatment plan.  Treatment will inevitably involve sessions during which the chiropractor will manually manipulate your spinal column in order to properly align your vertebrae.  This relieves pressure in between your discs to ease swelling and pressure on your nerves.  Specifically, your sciatic nerve should also be relieved, and should not send as many pain signals to the nervous system.  The circumstances of your individual condition will determine how often you go in for these sessions, and for how long you will have to receive treatment.

Adjunctive care.   In addition to vertebral alignments, your chiropractor may also recommend vitamins, nutritional supplements, and special exercises that can help strengthen the lower back, and alleviate your sciatic pain.  Some chiropractors may offer deep tissue massage, which eases muscle tension sometimes contributing to the pressure on the sciatic nerve, deep heat, or traction.  

Seeing a chiropractor can be one of the best things you can do for your sciatic pain.  Only 12% of the adult population have ever seen a chiropractic doctor, so ask for a referral from someone you trust, or consult with your family's physician for a referral to make sure chiropractic care is appropriate for your particular condition. 

In some cases sciatica may occur when there's more than just a pinched nerve outside the spinal cord.  It can occur when there's damage to a disc.  Usually a bulge or a herniation.  This is what some refer to as a "slipped disk" in the lower back.  Arthritis or a sprained ligament will narrow the passage ways of the nerves which may cause the nerve endings to become tender and inflamed. Other causes of sciatica, although rare include an abscess, tumor, or a blood clot. Since sciatic nerve pain is caused by pressure and inflammation on the nerve root, sciatic pain relief treatment is generally focused on relieving both of these symptoms through surgical or non-surgical methods. 

If you're experiencing sciatica, its advisable to stay off your feet for the first few days. One of the things you must avoid is to get up and down repeatedly as this will only cause the nerve to become more irritated.

It may also feel soothing to soak in warm baths to ease the pain. However, do not use heating pads while the nerve is inflamed. Prolonged heat will draw the inflammation in and make things worse. Rather, most healthcare professionals would advise the application of ice packs directly on the lower back area for 20 minutes at a time, every couple of hours. This may feel a little uncomfortable, but the cold packs will greatly help in reducing the swelling.

Though some doctors may prescribe muscle relaxants for

temporary relief of pain, caution is advised to prevent unnecessary side effects. Some medications can be addictive, or may give a false sense of feeling better.



Surgical methods to remove the portion of the disc that is irritating the nerve root are microdiscectomy or lumbar laminectomy, and discectomy. Surgery helps relieve both the pressure and the inflammation especially if the sciatic nerve pain is severe and has not been relieved through conservative care first.

Sciatica could be a frightening experience especially if you do not realize what is happening. One may begin to feel like becoming nearly crippled. However, most of the time, sciatica can be treated effectively.

Bless and Be Blessed... ALWAYS 

Lewis Meltz

Copied with permission from: http://plrplr.com/75239/easing-the-pain-of-sciatica/

Expert Advice For Getting Rid Of Back Pain

Expert Advice For Getting Rid Of Back Pain 

Chronic back pain is a problem that afflicts many people from all walks of life. I see people like these everyday, and desperate calls on weekends.  There is actually a lot that you can do to either eliminate or reduce the amount of back pain that you have should it come on suddenly. If you follow the advice contained in the article below, you’ll soon see relief from your aching back before you’re able to get help from a doctor.

First, avoid any repeated stress on the back that are bothering your muscles, and by learning to use other muscles to take some of the stress off of your back.  In other words, if it hurts… don’t do it.  The adage, “no pain no gain” simply doesn’t work here. 

Lay down on the floor if you can, and lift your knees at a 90-degree angle to your hips. Do this by putting your heels on the seat cushion of a chair or sofa.  You can even do this in bed using a gym ball.  This position will reduce the stress on your lower back thus relieving the compression coming from your back. Finding whichever position feels most comfortable to you is best, as long as you're not twisting or torquing your spine.

If you get chronic back pains, go to a good chiropractor to protect yourself from recurrence —so you can avoid back pain in the future. Seeing one periodically, (like getting your teeth cleaned) may help you deal with tiny issues before they turn into more serious problems and injuries.

A healthy well-balanced diet that is full of essential nutrients and green leafy vegetables is vital, and will help alleviate back pain quicker than you may realize. Not only does a higher water intake help you maintain a healthy body weight that minimizes pressure on back muscles, it helps to minimize fatigue especially when you’re coping with a back pain episode.  It also prevents back pain complications associated with dehydration.  So it’s important to drink enough fluids each day.  How much?  For some at least half your body weight in fluid ounces from the time you wake up until the time you go to bed, and for some maybe a little more.

Lifting objects that are far away is commonly due to nothing more than l-a-z-i-n-e-s-s and time constraints when you’re in a rush.  Don’t do it.  People often take these shortcuts; they do this daily… and the pay for it in the end. You have to stand closer to things that are positioned too far away from you, and take the time to do things safely, and the right way using your center of gravity and leverage to your best advantage.

You can protect your back during those long days at a desk by simply taking short walks on your breaks, and frequently stretch.

Breast reductions are not as common of a solution to ease chronic upper back problems and complaints. However, women who choose elective breast augmentation often times find this as a new and unexpected burden to deal with. 

Despite the cautions of what not-to-do, there are several different things that can be done to prevent excessive mid and lower back.

Always remember the basics when you are treating your own back pain. You will benefit considerably from even a couple days of taking things easier… but not bed rest. Give up your spot on the couch or your recliner for a while.  In the meantime, let your back relax, and do all that you can to reduce your oxidative stress.   

Effective pain management is a complex issue, because your body responds with all its defenses to protect and heal an injury.  Instead of reaching for an over the counter pain reliever like acetaminophen, or an anti-inflammatory medication like ibuprofen, or naproxen

for some temporary pain relief —you want to stay away from things with dangerous side effects, or worse, a neighbor’s left over prescriptive medication.  Try something different… as part of your daily diet… especially if you know you’re predisposed to a problem. A good start is increasing your magnesium intake by eating dark leafy vegetables or sea vegetables on a daily basis. 

A natural anti-inflammatory like Boswella, Bromelain, (from pineapple) Devil’s Claw or a Nrf2 activator like Protandim containing turmeric are very helpful for long term use with no known ill side effects, (unless you’re on a blood thinner or have a clotting disorder) you’d want to use less. You can also use hot and cold therapy along with soothing topical pain relievers with oil of wintergreen, menthol, and camphor as ingredients.

Some back injuries can be so severe that you’re nearly incapacitated with pain, and in some cases can cause paralysis, but it's dependent upon how extreme it is and the situation. There are also other back conditions that can only be fixed with surgery as a last resort.

Many options exist to address and alleviate the pain in your back and the way it can disrupt your life. Procrastination will be your worst enemy and taking action will be your best friend.  Don't just read these tips… do something with them and you will quickly see your symptoms starting to decrease. Back pain is neither unavoidable nor a punishment for things you've done in the past. You can and should be able to free yourself from this type of problem.  The decision you make is yours.

“Live your life as an exclamation rather than an explanation.”  —Bob Newton  

Bless and Be Blessed... ALWAYS

Lewis Meltz

Headaches - The Great Productivity Killer

Headaches - The Great Productivity Killer

Headaches are one of the greatest productivity killers around. When you're trying to get something done, and a headache comes on, it's game over. Even if you try to make it through, you're not going to be nearly as productive and you're likely going to be more miserable than ever. While it's no fun, there are some natural and simple methods to cure your headache!

The Hidden Causes

In today’s pill-popping culture, drugs are often considered the first line of defense against headache pain. The problem? These drugs have a proven history of ineffectiveness. In addition, they’re loaded with potentially life threatening side effects.  All-natural alternatives, however —such as the type of chiropractic care we offer is safe, and an effective way to end many different types of headache pain.

As a provider of holistic health, we believe it’s important for patients and doctors to work together as a team. Because of our belief, today’s topic is on hidden headache triggers, and what our practice members can do to stop head pain in its tracks... all on your own.

1. Vertebral Subluxation

When spinal bones (vertebrae) are misaligned, the result is a common condition known as vertebral subluxation. This causes a restriction in movement affecting irritation of nerves and muscles to overwork: an underlying cause of headache complaints.   With safe, gentle manual maneuvers known as chiropractic adjustments the spine becomes balanced normalizing alignment and movement.

2. Neck Tension

Migraine and tension-type headaches are often present in patients reporting neck pain, according to researchers in Australia (Cephalalgia 2007;27:793- 802).

When neck muscles stiffen and contract —a chain of events frequently sparks poor posture the result is a tug-of-war with spinal bones: a scenario that often leads to the development of vertebral subluxations in the neck, mid back, and lower back.  That’s why medications often fail to alleviate headaches; they focus on symptoms sometimes without addressing the underlying root cause.

Chiropractic care, on the other hand, gets to the mechanical source of the matter if there is one. Numerous studies illustrate that chiropractic care successfully relieves neck pain and related muscle tension.  For instance, in one study of 119 patients, neck pain was reduced by a 54 percent after four weeks of chiropractic care, (approximately 12 visits). All without drugs, (J Manipulative Physiol Ther 2000;23:307).

 3. Jaw Problems 

Headache is commonly associated with temporomandibular disorder, (TMD).  This can be a possible trigger or perpetuating factor of headache complaints, (Dent Clin North Am 2007;51:129-44).  

TMD is an acute or chronic inflammation of the temporomandibular joint (TMJ) that connects the lower jaw to the skull.  A study of 1,940 children illustrated the TMD/headache link when it revealed that “the most common symptom of TMD was headache.” (J Oral Rehabil 2003;30:1200.)

 4. Eye Strain

Another well-known culprit of headache is eyestrain. Glaring computer monitors and vision difficulties (due to lack of corrective glasses or lenses) are two of the most common causes of eyestrain. Flickering fluorescent lights can also be a catalyst causing eye strain and headaches.  In the case of uncorrected hyperopia, (far-sightedness) and astigmatism, (irregularly shaped corneas), the eye’s muscles are forced to work harder to keep an image in clear focus —leading to tired or aching eyes, poor concentration, headaches and blurring of vision —especially with close-up work.

 5. Dehydration 

Dehydration —is another common cause of mid-day headaches, and is also one of the most simple to remedy.  To demonstrate this, researchers in the Netherlands enrolled 18 patients in a pilot study. All of the individuals suffered from migraine headache. In addition, two also had tension-type headache. Patients received either placebo, (fake) medication or the advice to drink 1.5 times more water than they typically consumed every day for 12 weeks.  There was no reported change in the placebo group.

However, those who increased their water intake “reduced the total hours of headache in two weeks time by 21 hours.”  Headache intensity also plummeted (Eur JNeurol 2005;12:715-8).

 6. Stress 

Emotional anxiety is one of the most common headache troublemakers.  Fortunately, you can diffuse this time bomb before it explodes.  To ward off a headache, practice at least one stress-busting technique on a daily basis. Winning techniques include:

Yoga, T’ai Chi or Pilates, Breathing Exercises, Meditation, 
Prayer, Hiking and Nature Walks, Laughter
, and Dancing.

 7. Obesity

Obesity is linked to an increased risk of severe headaches, according to research presented at the 57th Annual Meeting of the American Academy of Neurology. The study indicated that “chronic daily headaches were more prevalent in obese and morbidly obese people than in those with normal body weight.” (Nutr Today 2005:40:118.)

Obese people also reported severe pain more often than the other groups. Those with morbid obesity reported that the pain was usually severe 40.2 percent of the time.  If you’re overweight, shedding a few pounds may do wonders to alleviate headaches. Healthy weight-reduction strategies, such as daily exercise and a nutritious diet, are also independent headache-prevention factors.

 8. Medication Overuse

The continual use of headache and pain medications, 
prescriptive or over-the-counter (OTC) —particularly those containing barbiturates and caffeine, amplifies the odds of developing what’s known as medication overuse headache (MOH).  According to scientists, “Medication overuse headache is a clinically important entity and it is now well documented.” (JHeadache Pain 2005;6:199.)

 Pain relieving medications also tend to lower blood levels of serotonin: the “feel good” chemical affecting emotion, behavior and cognitive processing. “The principal approach to management of MOH is built around cessation of overused medication,” note researchers. “Without discontinuation of the offending medication, improvement is almost impossible to attain.” (JHeadache Pain 2005;6:199.)

This is particularly true in the case of over-the-counter (OTC) drugs because of their ease of accessibility.  It’s estimated that six out of every 10 patients with migraine treat their headaches exclusively with OTC products: ranging from acetaminophen and aspirin to ibuprofen and aspirin-acetaminophen-caffeine combinations.  This excessive reliance “contributes to preventable morbidity [ill health] and drug-induced headaches.” (Pharmacotherapy 2003;23:494-505.)

When it comes to OTC options, non- steroidal anti-inflammatory drugs (NSAIDs) may pose the greatest threat. In addition to contributing to MOH, these drugs increase the risk and likelihood of stomach ulcers, and double the risk of developing heart failure (Arch Intern Med 2000;160:777-84).

 9. Hormones

According to a study published earlier this year, migraine headache is three times more common in women than men, “occurring in 18.2 percent of women and 6.5 percent of men. The prevalence significantly increases during the peak reproductive years of women (aged 20-50 years), which represents a period of cyclic fluctuations in ovarian hormones as a result of the menstrual cycle.” (J Fam Pract 2007;56:13.)

 The researchers noted how pregnancy and menopause can also alter the frequency and disability of preexisting migraine attacks “or may lead to the new onset of migraine in some women.” Instead of resorting to drugs —many of which have potentially serious side effects —talk about adding a good magnesium supplement to your diet.  In a study of 20 patients with menstrual migraine, sufferers received magnesium (360 mg daily) or placebo beginning on the 15th day of their menstrual cycle and continuing until the next menses for two months. “The patients who received magnesium had a significant reduction in pain scores, number of days with headache, and other menstrual complaints.” (J Fam Pract 2007;56:13.)

 10. Carbon Monoxide Poisoning  

Although rare, one of the most preventable, and deadly causes of headache is carbon monoxide (CO) poisoning.  According to the Washington State Department of Labor and Industries, “Carbon monoxide (CO) is a colorless, odorless gas produced by all internal combustion engines including diesel and propane-powered engines.  It’s also produced by burning wood, paper or plastic products and from welding when carbon dioxide shielding gas is used.”  Fortunately, specially designed detectors can monitor your home’s air for the presence of this deadly gas.  If you don’t already own a CO detector make sure to pick one up today.  Other common fumes and odorless gasses may also cause headaches.

 Rely on All-Natural Relief

Periodic chiropractic care is the key to preventing pain and illness. The focus of the chiropractic approach is warding off health complaints before they occur.  However, if headache does strike, don’t just reach for drugs… because the 5- most dangerous words are: Maybe. It. Will. Go. Away.  Instead, consider the all-natural relief options that we offer below. 

The Quick and Natural Way to Cure Headaches

The idea behind relieving a headache is to do it naturally and quickly. There are plenty of over-the-counter medications, but they have their own side effects that just create a new problem. If taken too frequently, headache medicines may even lose their effectiveness. Here are some natural headache remedies that you can use to quickly eliminate your headache:

If you're at home, take a warm bath. Many headaches are caused by contracted muscles and a hot bath will relax those muscles. This is especially great for tension headaches.

If it is a stress headache, exercising can relieve it. Taking a walk to increase blood circulation can help dramatically.

If the headache is caused by dehydration, drinking water can help, but it may take several glasses until the problem is solved.

To relieve a tension headache, massage the shoulders and neck can.  This is because the tightened muscles causing the headache are loosened.

For a caffeine, sinus, or allergy headache, a cold or hot compress can make the headache go away.

Too little or too much sleep can cause headaches. Try to sleep the same hours every night. You also want to try to keep a consistent bedtime.

Try not to sit, stand, or work in the same position for long periods of time. This can put strain on your back, shoulders, and neck. This strain can lead to a tension headache, so change position frequently to keep this from occurring.

If bright lights make your head hurt, avoid them. If you already have a headache, try to sit in a room with minimal light. People with migraines tend to benefit from this technique.

Reduce your intake of caffeine in order to avoid caffeine headaches. This can be one of the worst types of headaches. Unfortunately, there are many people who attempt to solve this headache by taking in more caffeine. The problem is that this type of headache tends to be caused by caffeine withdrawal, so it's a catch 22.

Avoid foods that trigger headaches. If you notice a pattern that your head hurts after eating a certain food, that is your sign to avoid it. Try eating organic fruits and vegetables because of their nutritional value and health benefits. 
Since everyone is different, different remedies will work for different people. You may need to experiment to find out which one is going to work best for you. Once you find your remedy, stick to it. 


So there you have it.  Ten things that cause headaches, and tens ways to get rid of them.  
You can prevent headaches by controlling your stress levels, exercising, eating balanced meals and getting adjusted periodically. All of these go hand-in-hand because stress can be relieved by more than exercising and eating healthy foods. It may require a lifestyle change as well, but you'll not only feel better but you'll relieve the majority of your headaches in the process! 
By implementing these changes and eliminating your headaches, you'll boost your quality of life and get more done more productively.

 Bless and Be Blessed... ALWAYS

 

Lewis Meltz