Archive for Ventura neck pain
Likely Culprits of Back Pain and How You Can Handle Them
Posted by: | CommentsMany people have back pain at some point in their life and at least half of them experience recurring back pain. Sometimes, there is no one particular cause for the pain but rather a build-up of activities they might have done. Back pain is so commonplace that it is one of the top three leading reasons why people see the doctor and miss work. The good news is that most back pain clears itself up within a few weeks. If you are one of the many people that experience back pain, there are a number of causes to consider.
Referred Back Pain
Referred back pain means that you feel pain in your back but it is attached to some other underlying health condition in your body. For example, kidney infections can cause back pain as can appendicitis and bladder infections. Women with infections or disorders in the pelvic area can also experience pain in the back.
Pulled or Stressed Out Muscles
Have you ever slept in an awkward position and paid for it in pain the next day? Sleeping funny can stress out your muscles, ligaments and tendons in addition to lifting heavy objects or even turning or twisting the wrong way. When you experience sensitivity and pain in certain muscle groups, like in your back, doctors refer to it as myofascial pain. Many kids experience this type of back pain because they tote heavy backpacks and school bags. Poor posture and improper lifting techniques can also contribute.
Musculoskeletal Diseases and Conditions
There are a number of musculoskeletal diseases and conditions that can contribute to back pain. For example, fibromyalgia causes pain and tenderness in nerve trigger points and joints in the back and other areas of the body. Osteoarthritis is a degenerative joint condition that causes deterioration of the discs between the vertebrae.
Osteoporosis can also cause back pain. Calcium leaches out of your bones over time and puts them in danger of stress fractures and breaks. If you have osteoporosis and decide to partake in heavy lifting or other overly strenuous exercise, you can create tiny compression fractures in one or more vertebrae.
Disc Problems
A herniated disc is a common cause of back problems. Wear and tear over time can cause one or more of your discs along your spinal column to rupture (herniated). Sometimes called a slipped disc, this rupture can pinch one of the many nerves that emanate from the spinal column. The sciatic nerve is one of the most commonly affected nerves and it runs down to your leg, so not only would you feel pain in the back because of a herniated disc but also feel sharp, shooting pain down your leg as well.
Over the counter pain relievers can help as can topical herbal remedies for pain such as lavender oil, eucalyptus, chamomile, witch hazel and arnica. Some herbs consumed in tea form have anti-inflammatory properties that can alleviate pain too such as chamomile, valerian, rosemary, elderberry and black cohosh. Ice packs can numb pain while heating pads can loosen tight muscles in the back.
If you can afford it, make it a point to visit a chiropractor because your spine may be out of alignment. Acupuncturists can also treat your back pain as well. What you should not do is lie around and be lazy when you have back pain because the joints and muscles may seize up. Rather, light exercise such as walking and stretching can be beneficial. With a little TLC and time, most back pain eventually resolves on its own.
Witch Hazel – A Natural Remedy for a Variety of Conditions
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The herbal plant Hamamelis virginiana also know as witch hazel has long been used for a variety of health treatments because of its exceptional anti-inflammatory properties. You may remember seeing a bottle of witch hazel on your grandmother’s dresser but not known what it was. While the last 100 years or so have seen this herb being used primarily for beauty applications, there are a variety of ways it can be used.
Historical Use
Witch hazel has been used throughout history as a treatment for inflamed, swollen eyes, wounds, and irritated, bleeding or dry skin. It was also used to treat internal issues such as sore throats and gastrointestinal problems such as diarrhea and colitis. Native Americans introduced witch hazel to the new settlers and eventually its properties proved useful in toiletries, particularly aftershave, styptic pencils and skin treatments.
Current Applications
This herb contains a high amount of tannin, a natural astringent, along with some other beneficial chemicals. When scientists found some compounds in witch hazel that could prove toxic when ingested in large amounts, internal applications fell out of favor. Thanks to its anti-inflammatory effects however, there are still many external practical applications of witch hazel for a variety of conditions.
- Controlling blemishes – The astringent properties of witch hazel can reduce the redness and inflammation of pimples. It also reduces the oil on the skin which contributes to blemishes.
- Hemorrhoid relief – When the blood vessels around the rectum and anus become swollen and inflamed, hemorrhoids may develop both internally and externally. You can mix witch hazel with aloe vera gel or even petroleum jelly and apply the mixture to external hemorrhoids to provide itching relief as well as shrink the blood vessels contributing to the problem. Mixed with glycerin, you can create a homemade enema for treating internal hemorrhoids.
- Shrink under eye bags – Dabbing a witch hazel soaked cotton ball on your puffy under eye area will help shrink the swollen tissue and reduce bagginess while tightening your skin.
- Reduce the appearance of varicose veins – Soak a washcloth or compress in witch hazel and apply directly onto the affected area. Varicose veins cause pain and tend to swell when you are on your feet too long. By propping your legs up and applying the witch hazel, you can shrink the swelling of the veins, thereby reducing their appearance and even alleviate some discomfort.
- Speed up healing time for bruises – Dabbing witch hazel onto your bruises at least three to four times a day can hasten the healing time, sometimes cutting recovery time in half.
- Soothe itchy skin conditions – Poison oak and poison ivy can cause extreme itching and even some swelling. Applying witch hazel onto the affected areas can relieve the itching and reduce swelling. The same treatment helps with heat rash, razor burn and even a baby’s diaper rash.
- Other skin treatments – If you experience sunburn, witch hazel is a natural remedy that soothes the burning, itching feeling. It can also help heal the sunburned skin area in half the time and even reduce the likelihood that you will peel. Minor cuts and bug bites also benefit from this astringent herb. It can cleanse a small break in the skin, protect against infection and even reduce swelling around the site.
Sugary Colas Tied to Gestational Diabetes
Posted by: | CommentsStudy found drinking five or more per week prior to pregnancy increased risk by 22%
By Ed Edelson
HealthDay Reporter
(HealthDay News) — Women who drink five or more servings of sugar-sweetened cola per week before they conceive increase their risk of developing diabetes during pregnancy, a new study indicates.
“Previous studies have shown an association with other chronic metabolic problems,” said study author Dr. Liwei Chen, an assistant professor of epidemiology at Louisiana State University Health Sciences Center, in New Orleans. “This is the first to show an increased risk among pregnant women.”
Gestational diabetes, known as glucose intolerance during pregnancy, is one of the most common complications of pregnancy. It increases the chances of lifelong diabetes for the woman and also can have permanent effects on the unborn child, Chen said. The report appears in the December issue of Diabetes Care. Read more…
Chiropractic Treatment for Arthritis
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One of the most widely misunderstood conditions among patients is arthritis..When some people hear this word they anticipate a future with crippled and twisted joints. However, many conditions from benign to severe are catalogued under the term, arthritis. For our purposes we will confine this analysis to the most common forms of arthritis.
Osteoarthritis and Chiropractic Care
The most common form of arthritis has many names: osteoarthritis, degenerative arthritis, degenerative joint disease (DJD), and spondylosis if it is in the spine. This form of arthritis is not limited to humans, but occurs in all mammals, and is due to the deterioration of the cartilage that protects the joint surfaces. Degenerative changes in the joint happens when joint cartilage is harmed and causes stress to the sensitive bone tissue that is usually guarded by the cartilage. Sometimes the bone around the joint will proliferate and make osteophytes, or what are more commonly called bone spurs. These spurs can cause painful irritation to other tissues adjacent to the joint, in this way complicating the already hurtful condition.
Usually the areas of the body that develop degenerative joints are in the spine, particularly in the lower neck and lower back, the knees, the hips and the fingers. Everyone may experience DJD at one point in their lives, though previous trauma, ones occupation, activities, weight, diet, and heredity influence the degree of the condition and its onset.
The symptoms of DJD invariably involve some degree of pain and/or stiffness in the body part involved. If the weight-bearing joints, such as the hips or knees are involved, ones mobility can be affected particularly in the more advanced stages of the condition. In some cases, if the joint is sufficiently worn and the person can no longer walk without severe pain, the joints are surgically replaced with synthetic devices. Of course, one should attempt to manage the condition early on in ones life to avoid the need for surgery.
The best management of DJD is, naturally, prevention that involves taking care of ones joints at an early age.
- One should always make sure that, especially when young, all injuries to joints are properly managed to insure proper healing to avoid future disability.
- Shoes with good support and shock absorption should be worn by those whose jobs necessitate extended periods of standing or walking.
- Weight loss through proper diet will help to lessen stress on weight-bearing body joints.
- Avoid kneeling on hard surfaces, such as when doing housework, as this can put strain and create knee pain.
- The natural vitamins, minerals, and antioxidants included in fruits and vegetables are essential for healthy joints and a healthy body.
Recently there have been some studies that show that the nutritional supplement, Glucosamine, can help with DJD and may actually help rebuild joint cartilage. However, it must be used over an extended period and does not work in all conditions.
Chiropractic adjustments are not only a smart idea, but an efficient treatment for arthritis, and can help to restore proper mobility and function to the spinal joints, thereby giving patients great relief. Your Chicago chiropractor has many of years of expertise in helping people with arthritis pain. In addition, chiropractic modalities such as joint mobilization, ultrasound, cold laser therapy, massage and electro-therapy may be used to aid in the treatment of painful and stiff joints. Occasionally, a brace is necessary to support the joint and relieve pain. Movement is vital to the maintenance of arthritic joints. A chiropractor often suggests gentle, mobilizing activities such as stretching, yoga, and tai chi can be beneficial.
Gout
Gouty arthritis is caused by high levels of uric acid in the blood and the accumulation of uric acid crystals in the joints. The most common joints are the big toes, the knees, ankles and wrists, and is often characterized by severe pain and swelling. Many people who develop gout are predisposed through heredity, though episodes are usually brought on by binge eating of inflammatory foods, when dehydrated or fasting, or after a major surgery or illness. Foods that must be avoided have a natural substance called Purines that are metabolized in the liver to form uric acid. Those with this condition cannot efficiently metabolize uric acid, thus the buildup in the bloodstream and the resultant joint problems. The foods most associated with high purine content are: red meat especially organ meat, certain seafood, legumes, mushrooms and other foods as well. There are other dietary restrictions that must be followed including avoiding alcohol.
Rheumatoid Arthritis
Rheumatoid arthritis is a chronic inflammatory disease of systemic origin. The direct cause is not known, but it is thought to be connected to a problem with the immune system. The most common joints affected are the small joints of the hands and fingers, the feet, knees, and shoulder, while other areas of the body can be affected as well. The condition is usually associated with morning stiffness that is aggravated by motion. Many times people complain of general malaise and fatigue, and the disease in its more advanced forms can affect many of the other body systems. There are definitive blood tests to help identify Rheumatoid arthritis that can be easily run. Management includes medication and vitamin and diet therapy, as well as chiropractic manipulations. In addition, joint mobilization and modalities such as ultrasound, heat, electro-therapy and massage can help with the pain and stiffness associated the condition. Your Chicago chiropractor is dedicated to assisting people in getting relief from the pain and suffering associated with arthritis.
Ventura Neck Pain: Is Your Old Pillow a Pain in the Neck?
Posted by: | CommentsVentura neck pain: Very few people know that many pillows really need to be replaced every few years. Because pillows compress and get lumpy there is no way you can get a good night’s sleep once they are past their prime!
Do you wake up in the morning tired and terribly exhausted and with a dull ache in your neck? Maybe you have a hard time concentrating and focusing throughout the day as a result of neck pain or lack of sleep. If you’ve had trouble with neck pain it is likely because your pillow doesn’t support you and align your spine the way it should.
The best solution for your neck pain and discomfort is to discard your old pillow and replace it with a new one. You may opt for down feathered, poly-filled, or a foam-type pillow such as Temper Pedic makes. There are even buckwheat hull filled pillows you can choose as a replacement option!Whatever pillow you choose, quality is what will deliver the comfort that will grant you a better night’s sleep.
While pillow shopping, you’re likely to find pillows that cost less, but peaceful rest is worth the price of quality if you’ve been experiencing insomnia, an aching back or neck pain. Every major hotel and resort around the world stocks quality pillows as guests’ comfort is their top priority. If you’ve ever wondered about the great night’s sleep you’ve gotten while on the road, it could be the pillow that’s the reason just as much if not more than the mattress.
Any Ventura chiropractor will say there are several factors that will help you choose a quality pillow when it is time for replacement.
First, consider the material and any known allergies you might have. Second, consider the style of pillow that will be most comfortable. Foam material pillows are specially designed for individuals requiring a therapeutic sleep posture for health reasons and sleep comfort. Even if there are no medical conditions affecting your sleep position, you may simply prefer the comfort foam pillows provide. Others find a soft, plump down-filled pillow most comfortable. You may need to try out several different types of pillows before you find the ideal choice for you.
Be sure to select the right pillow size so that your head is neither too high nor too low, as this can put stress on the neck and actually inhibit breathing. Size selections of pillows range considerably, from smaller sizes such as 15 x 10 x 2.5 inches up to 34 x 14 x 4 inches. Standard size pillows generally measure 25 x 19 inches.
How often will you need to replace your pillow? It depends on your sleep style and of course, the type and quality of the pillow you buy. Nearly all well-made pillows will last several years. Some pillows will last up to 15 years! Check with the manufacturer of the pillow for details about how long it will last.
No matter what type of pillow you decide on, one thing is guaranteed. Once you lay your head down on a supportive new pillow you will never hang on to an old one again!
Ventura Neck Pain: Upper Back Pain
Posted by: | CommentsVentura neck pain: Upper back pain is not as common as the lower back pain. But pain is pain. When the pain process starts, it is unbearable. The two common identified causes of upper back pain are:
1. Muscular irritation (also known as myofascial pain)
2. Joint dysfunction.
There can be many other causes- injury, accidents, upper disc displacement and many more.
There is a great deal of stability and less motion in the upper back, which is thoracic spine region. So, spinal disorders are not very common. Conditions like herniated disc, spinal stenosis, degenerative disc disease and spinal disability can cause upper back pain, but such cases are few. This being the case, it is difficult to identify the causes for the upper back pain, precisely. Even an MRI Scan or CT Scan will not be of much help. So, it is not easy for the doctor to find a surgical solution, if the pain persists for a long period.
Modern amenities are not without the accompanying problems. A poor posture over a period of time creates strain in a particular region and that region happens to be your upper back, in case you are a computer operator and work throughout the day in front of your PC. Neck pain and shoulder pain are the comrades -in arms -of the upper back pain.
Here are some more causes of upper back pain:
1. Lack of strength in the particular region.
2. Injuries and damage to the muscles of the region caused through repetitive motions i.e. working in a particular machine in a particular manner. Take for example, hand molding machines. On an average a person does 1500 hand-operated motions in a working schedule of 8 hours.
3. Muscle strains and sports injuries.
Here again. You have to understand your back pain. With the nature of your work known to you, identify the area of your upper back, which is mostly strained. Do such yoga asanas, which help to ease the stress in that area. Do regular oil massage. If this is done in a systematic manner, there would not be any cause for the upper back pain to happen.
Because upper back is a big area, and also ‘muscle junction’, you have to adapt to a system of doing several stretching and strengthening exercises.
If you get the upper back pain, do not panic. Avoid hard medications and painkillers at any cost. Even best of the hospitals, the renowned specialists and Ventura chiropractor, have understood the virtue of physio-therapy. Follow it now, for your suffering is due to your past failings and negligence!
Ventura Neck Pain: Are You Looking For Natural Pain Relief Medication?
Posted by: | CommentsVentura neck pain: There is probably nothing more debilitating than chronic pain. Defined as pain lasting for six months or longer. Chronic pain afflicts millions of people. There is no way for you to be completely sure of preventing chronic pain. It can strike at any stage of your life, whether because of an accident or disease.
Chronic pain often long outlives its original cause, worsening over time and taking on a life of its own. Recent research has shown that chronic pain is destructive to your body. The longer chronic pain goes untreated, the worse it becomes. Chronic pain unleashes a cascade of harmful hormones, such as cortisol, that adversely affect your immune system and kidney function. You can’t expect it to go away by itself.
Many chronic pain sufferers wind up taking huge amounts of anti-inflammatory drugs. The NSAIDs (Non-steroidal anti-inflammatory drugs) like ibuprofen put them at risk for gastrointestinal bleeding and liver dysfunction. The newer class of pharmaceutical pain relievers, the COX-2 inhibitors, while an improvement in terms of side effects, still may cause some abdominal distress.
Anti-inflammatory drugs, including aspirin and Aleve, were implicated in the deaths of 16,000 people in the USA in 2000, due to bleeding ulcers and related complications, according to the Federal Drug Abuse Network. Research is also uncovering the fact that anxiety and depression are not so much responses to pain as the consequences of it.
Functional-imaging scans reveal similar disturbances in brain chemistry for both chronic pain and for depression. Pain and depression share the same neural pathways, the same circuitry. Allopathic physicians to treat depression and pain use the same medications. Depression and stressful events can enhance pain.
Chronic pain sufferers usually respond to stress with more pain. Serotonin and the endorphins that modulate healthy brain functioning also modulate depression. If you have chronic pain it uses up your serotonin like a car running out of gas.
It’s important to reduce the level of prostaglandins in your body. The compounds that cause you aches, pain and inflammation that makes your life miserable. It helps you to relax your muscles and to reduce swelling. It improves blood flow to areas such as your joints.
Most likely, you or someone you know suffers from some form of joint pain. With the recent removal of VIOXX and Celebrex from the market, millions of people are searching for an all-natural alternative. Finally, you have an all-natural and safe solution that is now being sold stating that it is the ONLY pain relief health supplement that includes a complete list of active botanicals in one easy to take supplement. You might have it seen on TV.
With this you can relieve your chronic pain of osteoarthritis, rheumatism, neuralgia, stiff joints, shingles, neck ache, and lower back pain. It also provides welcome pain relief from carpal tunnel syndrome, tendinitis, fibromyalgia, muscle and joint pain, pinched nerves and sprains.
It is stated that it’s the most powerful anti-inflammatory agent on the market today and best of all it’s 100% natural and safe. Additionally, it acts as a highly effective lubricant in your joints, muscles and other tissues. It is also an immune system modulator, which can be effectual against autoimmune conditions. All of these characteristics contribute to its ability to act as an analgesic by removing the source of pain (inflamed and irritated tissues) so that there is no pain impulse.
Taking this product is NOT a substitute for treatment by a physician or Ventura chiropractor for chronic pain conditions, but the active ingredients can help to control this sort of chronic and severe pain without causing the side effects associated with many artificial pain relievers.
Ventura Neck Pain: How To Acquire Complete Back Pain Cure?
Posted by: | CommentsVentura neck pain: The worst part of the back pain is that it stabs you from the back. You can’t see the area of the back pain. Some areas, you can’t even touch. Touching the pain area does not get you the cure, but you do get some psychological relief!
With the strained backside, virtually you are unable to do simple activities, like reading a book or newspaper. You just moan, unable to bear the pain. Some one has to help you to apply therapeutic oil or balm in the affected area.
Back pain is one of the frequent complaints relating to the Computer Age. Those who sit and work in a particular posture, with no or a little physical activity often complain of back pain. That is for the simple reason that you demand too much from a particular part of the body, leaving other parts high and dry. As per the statistics, over 65 million people suffer from back pain in the USA alone.
Though there are many over the counter medications for the back pain in general, you can’t say that it is your medicine as well. The cause and specific conditions relating to the back pain vary from individual to individual. On the basis of your specific complaints and indications, the health care professional will advise you about the line of treatment.
Different types of medicines have different types of approach to tackle the back pain. The medicines which contain natural ingredients do it this way. They help to free the spots of inflammation by removing the toxins and impurities from near the spine, shoulders and neck.
When this is done, blood flow to that area is increased, which hurries the process of healing. The anti-inflammatory agents help to reduce soreness, discomfort and burning pain in the affected areas. Natural ingredients promise long term soothing relief.
Non-Steroidal Anti-Inflammatory Drugs like aspirin and ibuprofen work in a different way. They help to reduce the inflammation and pain significantly, even when you suffer from acute pain. But the common side effect of this type of medication is that they cause gastrointestinal upset.
The third category of medicines to treat back pain consists of those drugs that act as analgesic, and they are meant for acute pain. But the side effects are quite harmful like liver and kidney damage. Therefore, analyze and think properly, whether these are medications or poison!
Medical practitioners, sometimes, prescribe opioids for back pain patients, and they must be having reasons for taking such drastic steps. These medicines can be habit forming.
Well, Massage therapy, Ventura chiropractor and Acupuncture are one of the most successfully tried and accepted treatment for back pain. These along the medicines can do wonders for you.
Finally, any back pain treatment needs to be in accordance of the nature and cause of your back pain.
Ventura neck pain: Is Facial Pain Causing you Misery?
Posted by: | CommentsVentura neck pain: There are many reasons why you could be suffering pain in your face.:
A few of the most common ones are:
Dental problems including bite disorders and tooth decay
Neuralgia
Earache
Eye problems
Neck problems
Nasal problems
Sinus problems
TMJ disorders
Let’s look at the first two.
Bite me
Did you know that 1 in 8 Americans have such severe, regular headaches that it affects their normal lives. An amazing 80% of those are caused by muscle tension. Many of these are caused by having a bad ‘bite’ or the way your teeth meet together when you close your mouth.
So how can your bite give you a headache?
It’s all to do with the muscles. Muscles start to hurt if they have been tight for any length of time. The headache may surround your head, like a band or it can be on only one or both sides of your head. The sort of pain is usually a dull ache and can be helped with aspirin.
How do I know if my headache has a dental cause?
You may feel pain behind your eyes
Your jaw muscles may feel tired when you wake up in the morning
You may grind your teeth
Your jaw may make a clicking or popping sound
Your head and scalp may feel tender or even painful when touched
Having pain in your face can be miserable. The medical name for this is Trigeminal neuralgia (TGN) and it means extreme pain from a nerve.
This is an intense, piercing, stabbing pain in the face, which comes and goes. It gets its name from the trigeminal nerve. There is a trigeminal nerve on each side of your face and each of those splits into three. Their job is to take feelings of pain (as well as the feeling of being touched) to your brain from the face, teeth and mouth.
In 97% of cases, it only affects one side of the face. It’s commonly felt in the jaw and cheek but it can also affect your eye or forehead although this is less common. The initial stabbing pain can last for a few minutes, hours at a time or even days and is then often replaced by a prolonged, dull ache.
The face becomes extremely sensitive and the gentlest touch, even a draught, can trigger the pain. Trigeminal neuralgia sufferers often stop washing their face, stop shaving and even stop eating to try and avoid triggering the pain. The reason for TGN is not really understood but it is thought that blood vessels press on the nerve, causing pain. Those mainly affected are women and generally people over 50 although children have on occasion been known to suffer with it.
What can I do about it?
There are no diagnostic tests for TGN but your Doctor or Ventura chiropractor will know what it is when you describe it as the symptoms are quite distinctive. Over-the-counter painkillers won’t help with this. An anticonvulsant drug (like the sort used to treat epilepsy) is often used. This can be very helpful as it slows down the nerve impulses and thus reduces the pain. It takes two or three days to work.
In persistent cases, an operation can be performed to relieve the pressure on the trigeminal nerve.
Ventura Neck Pain: Does Natural Pain Relief Really Exist?
Posted by: | CommentsVentura neck pain: Everyone will suffer pain at some point in their lives. Grim as this may sound, some pain is necessary – it’s a signal from our brain that something is wrong in our body, something we need to address to protect our health and well-being. It can be caused by anything from a dental cavity to a broken bone to a disease. Once we determine where the pain is coming from, we can diagnose and address the health problem, thus alleviating the pain.
Sometimes, however, pain isn’t done away with so easily – it remains with us despite all efforts to banish it. This is called ‘chronic’ pain, distinguishable from ‘acute’ pain by its persistence. Common examples of chronic pain include backaches, migraine headaches, and arthritis.
The most popular treatment for chronic pain are prescription medications, but these often have adverse side effects ranging from nausea to fatigue, and can cease to be effective once a patient builds a tolerance. Acupuncture has been used as a form of natural pain relief and cure for many chronic conditions for over two thousand years. Originating in China, acupuncture involves piercing the skin with thin needles on specific points of the body. Patients have claimed acupuncture has proven effective in treating ailments such as neck pain, migraine headaches, arthritic pain, and even depression.
Herbal remedies offer another time-tested alternative to conventional therapies, providing natural pain relief to sufferers without many of the unwanted side effects of conventional medicines. There usually several herbal treatments for a particular condition; popular herbal remedies include emu oil, which can alleviate the pain of arthritis, and good old Vitamin E, which helps minimize scarring. The downside of herbal treatments is that they often take longer to achieve noticeable results; the upside is that you aren’t introducing man-made foreign compounds into your body, and run less risk of side effects or damaging your overall health.
Although it may sound like well-worn advice with little glitter or pizzazz, perhaps the best advice is to see a Ventura chiropractor and take care of yourself – get proper nutrition by eating fewer processed foods and more fruits, vegetables, and whole grains. Take care to get enough sleep each night, and take time out of each day for exercise – even simple activities like taking the stairs at work or a walk around the block go a long way towards improving your health