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

90 Per Cent Alive, or 10 Per Cent Dead?

-->

“Am I 90 Per Cent Alive, or 10 Per Cent Dead?”

How Simple Can It Really Be?

From the moment of conception you became you in every unique way. The genetic blueprint from the combined DNA of your mother and father is what determines the color of your eyes and the hundreds of millions of other details that makes you one-of-a-kind.

From the very first cell that divides within hours of conception to the very first heartbeats, it’s your nervous system consisting of your brain, and spinal cord that controls and organizes your growth and development.  Today as a child or an adult your nervous system controls the function of every cell, tissue, organ system, and every other coordinated thing you do like sleeping, breathing, digestion, talking, reading, the list goes on and on.

Much the same way your brain is protected by the skull, the spinal cord is protected by the armor of 24- moving bones called vertebra.  Vital communication from the brain goes back and forth from the tips of your fingers to the tips of your toes and everything in between running up and down your spinal cord like a fiber optic cable.  Every nerve ending that senses hot or cold, the sound of the wind, a bellyache, or a hiccup along with everything in between is controlled and modulated by the nervous system. But a nick on a nerve here, or pressure on another there can cause big problems similar to power failures during periods of peak demand.

Because of the way your spine is designed, improper motion or position of the spinal bones can irritate, scrape, stretch, pinch or strangle delicate nerves exiting between the vertebra causing unnecessary interference with the function of the tissues they serve and control.  Doctors of chiropractic call this a subluxation, while others call it a spinal fixation or restriction.  No matter what it’s called, movement between two or more vertebra can change, which in turn influences proper neurologic function. Perhaps subtle at first or even unnoticed for months or years, after a while signs and symptoms may or may not appear.  But one thing is true, too much or not enough information getting to where its intended to go means trouble.  Nonetheless, ask yourself this question, “Am I 90 per cent alive, or 10 per cent dead?”

Shock Absorber

Between each of these vertebra is a large cartilage disk serving as a cushion, much like a shock absorber works to smooth the ride in a vehicle or on a bike.  This same disc provides enough space for the pairs of nerve roots to freely branch off each side of the spinal cord between each vertebra.  Through these spaces called neural foramen, the spinal nerves offer free unrestricted communication between the brain and every organ and tissue in your body… just as it normally should.

Injuries to the spine, as minor as they may seem, can occur any time.  In the past, a difficult forceps delivery at birth was a common cause that often went unnoticed for months or years and hardly ever attributed to the problems encountered.  More commonly, car accidents, stress, poor diet, long periods of sitting or driving, working in front of a computer and other day-to-day activities can cause the vertebra that protect your spinal cord to lose her normal mechanical function and motion.

Without adequate nerve supply the organs and tissues that need the information to survive, (the same as freshly oxygenated blood) become more fragile, and more susceptible to disease and malfunction. The beginning signs of this are the characteristic symptoms of pain and ill health that later manifest themselves as chronic disease and other debilitating conditions associated with aging and self- neglect.

Low back pain, joint stiffness, digestive problems, fertility, headaches and a host of other problems many times can be traced to spinal fixations and restrictions that can in turn cause nervous system interference because of the irritation caused by the scraping, tethering or stretching of a spinal nerve, (which may or may not be sufficient enough to cause pain at first — but nonetheless can be a precursor of slow and progressive unwanted change). 

As a chiropractic doctor who specializes in the detection, the reduction, and the prevention of nervous system interference, the primary method of correction is the spinal adjustment — manual orthopedic performance and injury care.   By correcting the restrictions of the spinal vertebra our practice members are pleasantly surprised how quickly their problems can resolve and then kept at bay with specialized exercises for the purposes of improving muscular power, strength, coordination, flexibility, and balance. 

By following a judicious course of periodic spinal adjustments every 90- days, (twice as often as you’d typically get your teeth cleaned) and embracing a therapeutic lifestyle, many people find they are able to sleep more restfully, have more energy, pay better attention to their diet, are able to control their weight more easily, are able to manage their stress more effectively, and are able to focus and concentrate on their work more efficiently…

Who doesn’t need an active aging solution? Especially when chiropractic adjustments are safer than back surgery, muscle relaxers, narcotic pain relievers and most over-the-counter anti-inflammatories.  No matter the type of doctor you consult, doctors don't heal, only your body is able to heal itself, and does so when the obstacles to healing are removed or sufficiently minimized so the body's innate intelligence can take over and do the job its intended to do — naturally.

Chiropractic Orthopedic Group - Dr. Meltz

Simply stated, the chiropractic approach to better health is to remove the nervous and mechanical interference so your own inborn healing ability can thrive. 

Periodic chiropractic care makes sense. Its scientific, it's evidence-based, it's safe, and most important it’s proven to work.  It doesn't get any simpler than that. 

Bless and be blessed,

Lewis Meltz

9- Natural Solutions for Depression

It All Starts Here

Dr. Meltz is concerned about the sharp rise in depression rates over recent years. Recent economic events has made it even more difficult to cope with future uncertainty. Each year, more and more children and adults experience depression at alarming rates, and many turn to antidepressant medications that are loaded with serious side effects you should be concerned of. 

What triggered this increased incidence in the first place? Researchers believe that everything from diet, to stress, to lack of exercise, to low grade chronic inflammation, and oxidative stress in combination may play an important role. Fortunately, a wealth of scientific evidence indicates that, for many individuals, simple lifestyle changes can go a long way in reducing symptoms. Doctors of chiropractic do not diagnose or treat psychological or psychiatric problems, such as depression. However, Dr. Meltz can share research revealing natural solutions and helpful tips with patients (Int J Neuropsychopharmacol. 2011 Oct 19:1-8).

TIP! One thing to remember when coping with depression is that you are in charge, even though you may not always feel that way. The word "depressed" should be banished from your vocabulary.

First of All —Seek to Minimize Chronic Pain

Unrelenting pain is more than just annoying; it’s literally depressing, and research proves it. Studies show that frequent or chronic neck or back pain is often accompanied by bouts of moderate to severe depression. 

Many drugs designed to mask the pain are no solution. Potential side effects may propagate even more problems. Why not stop the pain at its source? Chronic back and neck pain are often caused by a common condition called vertebral subluxation. It’s a disorder that occurs when movement and spinal bones (vertebrae) are restricted. The best news is that Dr. Meltz eliminates vertebral subluxations with specialized and precise maneuvers done by hand called chiropractic adjustments. 

While chiropractors do not treat depression, preliminary research demonstrates that chiropractic adjustments may help ease depressive symptoms caused by chronic muscle and joint pain. “It has been long speculated that chiropractic interventions may affect mental health problems,” note researchers. 

To test this hypothesis, investigators in a non-peer reviewed study followed 15 adults who were both clinically depressed and had a vertebral subluxation in the spine of their upper neck. Before and after receiving a chiropractic adjustment, the subjects completed a standard assessment for depression

TIP! In order to beat depression, always remain realistic in your thinking. Examine your priorities and expectations from life.

called the Beck Depression Inventory II. Results revealed a marked reduction in depression scores following the intervention (Journal of Vertebral Subluxation Research 2005:1-4).

Regularly Scheduled Exercise

Research shows how exercise works wonders to counteract depression. One study found that it’s as effective as antidepressants for moderate depression, without the potential side effects. In one study, 156 subjects with major depressive disorder, who were 50 years of age or older, were prescribed exercise, medication or a combination of both. Although patients receiving drugs showed faster initial results, after 16 weeks both exercise and antidepressants were “equally effective,” with “essentially identical” scores on depression tests. Researchers concluded that “an exercise training program may be considered an alternative to antidepressants for treatment of depression in older persons.” (Arch Intern Med 1999; 159:2349-56.)

TIP! When you are feeling depressed, be sure to eat nutritious, healthful meals and snacks regularly. Start the day off with a good breakfast to boost your metabolism and keep you from feeling hungry later.

Additional research shows that exercise may also surpass antidepressants when it comes to preventing depression relapses over the long term (Psychosomatic Medicine 69:587-596 2007). 

Despite these findings, even mild exercise, such as walking, offers significant benefits, according to new research. The study consisted of 38 patients who had endured a major depression episode during an initial phase of standard antidepressant medication. 

In a 10-day experiment, 20 patients participated in daily walking, while 18 patients in a placebo group performed low-intensity stretching and relaxation techniques.  

The researchers used two standard clinical tests to assess each participant’s severity of depression throughout the study.   After only 10 days, the exercise group experienced a pronounced drop in depression scores, compared with the placebo group.  While 65 percent of exercising patients experienced a “clinical response” — a reduction in depression scores by more than six points — only 22 percent of the placebo group enjoyed similar results. “Endurance exercise may help to achieve substantial improvement in the mood of selected patients with major depression in a short time,” conclude the authors (Br J Sports Med 2006;40:10).

TIP! Often people misdiagnose temporary sadness or feeling a little blue with real and serious depression. Make sure that you talk to an expert, so that you can know exactly what it is that you're suffering from.

Remember, when it comes to exercise, something is better than nothing. Even short bouts of exercise diminish depression, say researchers in Germany. The investigation included 12 patients, with an average age of 49, who suffered severe depression. All subjects appreciably improved after engaging in 30 minutes of exercise for only 10 days. “Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time,” concluded the study’s authors (Br J Sports Med 2001;35:114-7).

Avoiding Alcohol Consumption

Alcohol is a natural depressant. Drinking alcohol can affect moods for hours and hours or even days later. Limit alcohol consumption or consider skipping it completely.

TIP! Your diet can influence how you feel about yourself. A lot of people that are depressed aren't eating nutrient-rich, or well-balanced diets, and as a result negative emotions plaguing their minds.

Be Prudent With Medication

There's plenty of prescription and over-the-counter medications that contribute to depression. That’s why it’s best to seek natural alternatives whenever possible.

Get Inspired

TIP! If you are depressed, you should make sure you are eating three good meals a day. You can often not be as hungry if you are feeling down, and you might feel more tired and less motivated.

The adage “use it or lose it” is especially fitting when it comes to the mind. Many experts and authorities report that cognitive vitality is essential for keeping depression at bay.

But just how do you maintain “cognitive vitality” to ward off depression? When researchers from the Netherlands assessed 830 subjects aged 49 to 81 years, they found that an “engaged and active lifestyle” does the trick. At a three-year follow up, participants who engaged in mental, social and physical activities were least likely to endure cognitive decline, which is often accompanied by depression (Z Gerontol Geriatr 2002;35:575-81).

TIP! If you suffer from depression, think about joining a support group. Speaking with other people who are dealing with the same diagnosis can give you insight into what you are experiencing.

Minimize Stress

Stress is depression’s evil twin... and the two go hand-in-hand. Stress up regulates the production of the hormone cortisol, which can elevate to high levels and lead to a range of health problems. Often when stress recedes, depression may follow suit. Out of all stress-causing factors, work related anxiety may be most likely to cause depression. Over a two-year period, researchers examined the association between stress and depression, using a health survey from respondents aged 18 to 75. Stress on the job was strongly linked to depression, and different work-stress factors affected men and women differently. For women, high levels of general day-to-day stress and low levels of coworker support were associated with higher odds of depression. And for men, consistent high job strain and anxiety elevated odds of incident depression (Health Rep 2006;17:11-29).

TIP! Don't neglect your social outlets. When you suffer from depression, you may not feel like socializing.

Gratitude Matters

What causes you the most stress? Make a list of the top five most stressful things in your life right now and write down concrete steps and creative solutions to make them less anxiety producing.

Consider Therapy

A solid body of research indicates that therapy is as —or more —effective than medication for depression. In some cases it also offers longer-lasting results. Cognitive therapy guides individuals to identify thoughts that produce negative emotions. Singling out negative self talk and replacing it with gentler and more accurate ideas improves self image and decreases the blues. If you’re interested in giving therapy a try, ask us for a referral to a qualified therapist in the community.

TIP! Try taking your dog out for a walk if you start to feel depressed. Clinical studies have shown that people who are pet owners are usually less depressed than people who are without pets.

Rely and Trust Friends and Family

Seeking comfort and advice from close friends and family may reduce depression. But did you know that being a good listener can reduce the feeling of gloominess and sadness as well? Research shows that social support reduces depressive symptoms for both individuals receiving and providing support. One large-scale study included 4,558 middle-aged individuals from a community in Northern Japan with a high rate of suicides. Providing and seeking support from anyone in the community strongly reduced incidence of depression and suicide, especially for male participants (Psychiatry Clin Neurosci 2006;60:652-61). 

Bless, and be blessed... Always

 

Lewis Meltz