Almost everyone has experienced a headache at one time or another. Some people get tension or stress headaches. Others get sinus headaches. Still others get migraine headaches and some experience cluster headaches.

I'd like to give you ideas on how to avoid headaches. Or if you're having headaches, how you can obtain relief.

Generally speaking getting a mild headache a few times a year, while annoying, is usually not serious. However, some people experience a headache a couple times a month, or weekly, or even daily and this is definitely not normal.

Sometimes a headache can be felt in the back of the head just above the neck or in the temple areas, or at the forehead or around the eyes.

Since headaches affect so many people I'd like to give you ideas to reduce the effects of headaches, so that you can have a happier, healthier life.

First, headaches can be caused by stress on our neck. Having poor posture for our head and neck or allowing our head and neck to be in an awkward position for long period of time can contribute to headaches. Make sure to utilize good posture for your head and neck when you're up and about and, just as equally, when you're sitting and sleeping.

Second, some headaches are caused by triggers such as food, dehydration, activities or circumstances. Look for certain food and beverages like cheese, chocolate, coffee, and wine to see if they are associated with the onset of your headache. Make sure you drink plenty of water all through the day as dehydration can cause headaches for some of us.

Also see if your headache comes on at certain times of the day. If your headache is present in the morning upon awaking maybe your pillow isn't giving your neck proper support. If you're headache comes during the afternoon or evening perhaps you're not getting enough sleep. Some headaches can be caused by sleep deprivation.

Third, only a small percentage of headaches are due to an underlying disease or injury. A great majority of headaches are caused by irritation of the upper neck muscles and nerves. By removing irritation to the muscles and nerves, many people have found relief and even elimination of their headaches. In our office we have a number of procedures that aimed at this type of help.

If you are having a headache you can apply ice or cold pack applications to the back of your neck. To learn how to properly do this you can visit my previous article: The Chiropractic Answer To- "Should I Use Ice or Heat?

To learn more about chiropractic care in Pittsburgh please call Dr. James Schofield at 412-367-3313.

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Philadelphia Chiropractor

In this article I am going to give you a clinically proven, sound, safe and effective weight loss exercise routine. For some reason there is always someone shouting and screaming at you from the television and telling you that they have found the one and only exercise program that will flatten your belly, tone and lift your buttocks, get rid of the fat on your hips and thighs and even get rid of your cellulite. All for the low price of six monthly payments of $19.95. So you have $120.oo to waste go ahead and order those programs but if you would like to save your money and truly lose weight then read the rest of my article.When you are trying to shed pounds there is no way around doing it without exercising properly. Some people swear by resistance training exercise like weightlifting and others believe that nothing but cardiovascular exercise like bike riding will reduce your body weight. Well I am here to tell you that both types of exercise are necessary and that one without the other will give you poor results.

First I recommend you purchase a heart rate monitor order to determine the intensity level at which you were working out. For those of you that are just beginning your weight loss journey I recommend that you perform cardiovascular exercise is such as bike riding, walking outside or on the tread mill and even dancing. It really does not matter what cardiovascular activity you choose to do as long as you do something. I actually recommend to most of my patients that they ride a stationary bike in front of the TV while they were watching their favorite television program.

Now for a beginning program in order to achieve fat loss your heart rate should normally be somewhere between 60% to 70% of your maximum heart rate. At 60% of your maximum heart rate you are just tip-toeing the fat burning zone and at 70% you are right in the middle of your fat burning zone.

I would recommend that you perform your favorite cardiovascular activities for 60 consecutive minutes seven days a week. At this intensity level during the first 30 minutes of your exercise you will be making your heart very healthy and also burning all of the sugar that is in your system. From minute 31 on is when you will actually be burning your adipose tissue. You see as long as there is sugar in your blood stream your body will always burn that for fuel instead of burning your body fat.

In addition to this I would recommend that you perform some type of resistance training two days a week. Many people believe that they have to exercise at a gym or spa and fitness club; however, this is not true. Whether you were working out on an expensive bench-press machine or exercising with inexpensive rubber tubing doing the same bench-press the end result will be the same.

As far as your body is concerned both of these exercises provide resistance to the chest muscles and the results will be the same. The body does not take into consideration the fact that you have spent a ton of money to belong to that fitness club in order to work out on that shiny expensive piece of equipment.

Personally, I have worked down on these fancy exercise machines and with the rubber tubing and believe it or not I developed a leaner more muscular physique when I used the tubing.

Here is the routine for the resistance training:

Leg press two sets of 10 repetitions

Bench-press two sets of 10 repetitions

Back rows two sets of 10 repetitions

Shoulder press two sets of 10 repetitions

Bicep curls two sets of 10 repetitions

Triceps press two sets of 10 repetitions

For these exercises you want to use a weight or tubing that you can only perform 8 perfect repetitions. When you can complete 10 perfect repetitions than it is time to increase the weight or thickness of tubing.

Okay yeah you are exercising the right way, it's time to eat the right way. Let's start by cutting processed foods that are man-made. Try to avoid eating everything that is made out of wheat and flour.

Stop eating all types of sugar. Stop drinking alcohol.

You should be eating vegetables and lots of them. The more vegetables you eat the skinnier you will be. Try to eat lots of leafy green vegetables and cruciferous vegetables. You should also try to eat 2 to 3 ounces of lean and healthy protein at breakfast lunch and dinner.

The above program should be all that you need to lose weight and keep it off. However, because of various issues some people may need a more personal type of weight loss program. People that follow the routine listed in this article and do not lose weight may have problems with their metabolic system, hormonal imbalances or a body that is just totally burned out from past weight loss attempts.

If you have a hormonal balance this can be detected by performing a simple and inexpensive saliva test. Usually we would have you take samples of your saliva over a 24 to 48 hour time period and then we ship it off to the lab and presto we have a complete report on your hormone levels.

If your hormones are not the problem usually you have a metabolic issue. This can be taken care of with the use of simple supplements. We would work to get your body healthy balance your systems and in a matter of a few weeks you should finally start losing weight.

So you see that with the proper information and instruction weight loss can easily be achieved.

If you need help losing weight I would be glad to assist you. Just go to my website now at

If you cannot exercise because of back pain check out our sciatica and back pain relief program at

Philadelphia Chiropractor