Osteoporosis: By-Products and Prevention



Osteoporosis is a disease in which the bone mass becomes low and the bone tissues deteriorate. If left untreated this could lead to increased bone fragility and risk fracture, particularly in the hips, spine and wrists. This bone disease is most dangerous being that bone loss occurs without symptoms and cannot be detected easily unless in its acute stages.

Osteoporosis can greatly affect the quality of life of those who have the disease. It can actually lead to disfigurement and almost always causes decreased self-esteem. This disease could also greatly affect the mobility of a person and thereby increasing a person’s dependence on tools and people for assistance and other support this in turn can cause much embarrassment to the person victimized by this disease and a decrease view of self-worth.

Similarly, osteoporosis is a disease that can also put a lot of strain in one’s finances. The cost of treatment of fractures are quite expensive and the long term and some permanent care for majority of the cases are truly hard to constantly maintain primarily because of the high priced medications, consistent check-ups and tests alongside other supplements to improve bone strength.

Proven Ways to Prevent Osteoporosis

In all of these, it should be remembered that it is never too late to take steps at keeping your bones strong and healthy and to prevent osteoporosis. With proper instructions and information, patience and discipline battling the possibility of osteoporosis will not pose any difficulty.

There are some simple ways that one can do to prevent osteoporosis.

  1. One way is it to increase your calcium ingestion by making sure to that your meals always contains foods contributive of calcium.
  1. Similarly, consistent exercise in order for you to prevent excessive weight gain that could put unnecessary strains to your joint and bones could also be resorted to.
  1. You must also observe and maintain proper posture all the time. Sit up straight and stand up with both feet on the ground, carrying your body weight. Good posture can help you prevent other disorders such as back pain, neck pain, and spinal disorders.
  1. Chiropractic care has been found to keep the muscles, nerves, and joints in place and functioning efficiently. Engaging in chiropractic adjustments regularly can significantly help keep your spine healthy and strong, and thus prevent the onset of osteoporosis.

They say that we always regret at the end. Before that even happens, let us be mindful of our health, especially our bones, because once they deteriorate, it would be difficult to bring them back to what they were before.

Chronic Abdominal Pain: How to Manage the Feeling of Discomfort



Chronic abdominal pain is a recurrent, vague pain that occurs on the abdomen of children and adults alike over a certain period of time, lasting from days to even a month on the more severe cases. The pain is usually associated with stress, headache, tiredness, and weakness of the body. It has been a popular problem among children, where an estimate of one out of ten children is being affected once in a while.

While a particular treatable cause to chronic abdominal pain can sometimes be identified, more often, a specific underlying medical or surgical reason is difficult to establish. Often, a person suffering from the disorder uses the symptoms of abdominal pain to express upsetting feelings, anxiety, or tension. Chronic abdominal pain normally occurs in competitive, intelligent, and overachieving individuals of both genders. It is not transmittable or cancerous, but appropriate health and medical care should always be observed to minimize and eventually get rid of the problem.

Dealing with Chronic Abdominal Pain

To avoid further complications or recurrence, avoid putting too much pressure on both the body and the mind. Medical and psychological tests can be done to evaluate accurately the causes and possible effects of the disorder. Diagnostic measures for chronic abdominal pain usually include urinalysis, stool exams, and blood counts.

As a treatment, proper diet and fluid intake should be observed. Normally, a change in the diet is not necessary, especially for mild pain attacks. However, if the pain becomes increasingly worse, the food and fluids being taken in should be carefully considered. Drink sufficient glasses of water and avoid laxatives as much as possible. A specific diet is usually advised by doctors according to the current situation of the patient.

Do not wait for more serious consequences before taking an action. Call your doctor right away if a painful and frequent urination is observed, if a fever reaches over 101 degrees, or if blood is present in bowel movements.

Chiropractic Treatment for Chronic Abdominal Pain

While chiropractic care does not directly affect the digestive system of the body, it is, however, responsible in stabilizing the central nervous system, which in turn affects every part and structure of the body. With a chiropractic adjustment, the injured muscles and nerves of affected area are restored to their original condition and/or position, restoring the function of the particular part of the body, too.

In a number of studies with patients suffering from chronic abdominal pain who underwent chiropractic treatment, it showed that the procedure caused stable and long-term remission of symptoms from the patients. And as it is drug-free and non-invasive, you can be sure that it is safe and effective for you and your children.

Pain-Free Tips to Overcome Labor Pains


Women who have had the opportunity to give birth know how pain comes with labor – that is, when contractions begin. It is important that mothers, their husbands, as well as relatives and friends who have volunteered to assist, know the proper way to prepare for and handle themselves at this crucial moment as this could affect both the mother and the newborn’s health and well-being.

Below are some smart ways to experience reduced labor pains or even overcome them altogether.

Walk more, walk often.

In the early stages of labor, when intense and regular contractions of the uterus begin, the mother’s cervix also begins to dilate. The opening of the cervix grows with every contraction.

Even as contractions begin in its early stages, it is advised that mothers walk around the room when capable, instead of just staying in bed. This can help relieve discomfort and will actually facilitate faster childbirth.

Breathe normally.

Many first time mothers feel the urge to hold their breath when they begin to feel the pain. This should NOT be practiced as the mother and the baby will need all the oxygen they can get, especially during the final and crucial stages of labor. It is, therefore, advised that mothers try to breathe as normally and as relaxed as possible when contractions begin. They should concentrate on inhaling deeply through the nose – pushing the diaphragm down the abdomen – and exhaling slowly through the mouth.

Get a massage.

The backaches that pregnant mothers experience as the weight of their baby increases every month usually intensify during contractions. A soothing massage from their partners may help ease the pain. Increased pressure at the lower back area as they move to the side can ease contractions. Moreover, a hot-pack or a towel-wrapped hot water bottle is also helpful in giving relief to backaches.

Engage in chiropractic care.

Regular chiropractic adjustments during the nine-month long period of pregnancy have been found to shorten labor time, decrease labor pains, and help mothers carry their baby safely and comfortably in their third trimester.

Aside from reduced labor pains, the American Pregnancy Association revealed that chiropractic care during pregnancy helps maintain a healthy pregnancy, relieves back and neck pain, controls symptoms and even prevents the possibility of a cesarean delivery. It is helpful to know that chiropractic care brings no conflict or contraindication to pregnancy.

Drink plenty of fluids.

Drinking plenty of fluids is necessary to avoid dehydration during labor. Women tend to lose fluids as they sweat through the painful process. Small but frequent sips of water or fruit juice will do wonders as the sugar in the fruit juice can help maintain sugar and energy levels. Crushed ice or ice cubes can also be very handy as many women find it a relief to suck on these cold treats during contractions.

To freshen up during labor, a cool damp towel or sponge should be used for wiping sweat off the face. Sprinkling of cold water also works.

Preparing for labor pains helps psyche up the mother-to-be and prevents her from panicking during excruciating contractions. This helps ensure the problem-free delivery of your healthy newborn baby.

Managing Sleep Problems Due to Headache

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One of the common causes of tension headache is sleep – or lack thereof. When you don’t get enough sleep every night for many consecutive nights, chances are you will be suffering from headaches on the following mornings that may last throughout the entire day.

The Importance of Sleep

Sleep is a vital activity that everyone should give enough time and importance to. At the end of a stressful day, sleep recharges the body and allows it to heal. During sleep, there is increased blood supply to the muscles which helps in the repair of such muscles. The increased secretions of growth hormones by the pituitary glands promote tissue growth and repair. Also, sleep builds our immunity to infection.

On the other hand, lack of sleep, affects memory storage and retention adversely. It reduces immunity to infection. It makes the body’s reaction time slower and concentration, and analysis harder. It induces a feeling of lethargy and mood shifts. It produces stress and anxiety. If your body continuously gets less sleep than you need, the effect is cumulative. There is a need to make up for the lost hours of sleep for the body to recover from the loss.

How to Manage Sleep Problems

Below are some good habits in sleeping that can help you maximize the benefits of sleep.

  1. Know how much sleep your body needs. Most people need eight hours of sleep to function at their optimum capacity; some need more. If you are feeling lethargic during the afternoon or you drop off to sleep too quickly, chances are you are not getting enough and must adjust your sleeping time accordingly.
  1. Sleep scheduling. Go to bed at the same time every night and train your biological time to wake up at the same time every morning even during the weekends or holidays. This would establish your sleep cycle. It also means that you get the same number of sleep every night.
  1. Sleep continuously. Avoid disruptions on your sleep. Sleep is more rejuvenating if done in one uninterrupted block than trying to nap during the day or getting up late.
  1. Pay back lost sleep. There are occasional late nights that cannot be avoided. The lost sleep from these nights must be paid back, accordingly. When you reduce your sleep by 1 hour for every night in a week, such lost sleep must be made up over time. Don’t make up the lost sleep by sleeping 7 more hours the next day. Instead, try to sleep one hour earlier the following week.
  1. Exercise regularly. Exercise improves sleep when performed three to six hours before sleeping.
  1. Don’t smoke, reduce caffeine, and avoid alcohol before bedtime. The chemicals introduced to the body by bad habits such as smoking, drinking, and too much caffeine disrupts the body’s natural rhythm, making it harder to establish a regular sleep schedule.

Managing sleep means giving your body the rest it needs from the demands of your daily life. That means preventing tension headaches from attacking, experiencing more productive days, and having a healthier lifestyle.

Headaches and Children: Causes and Treatment


Compared to adults, it is may seem very unusual for children to suffer from headaches at their young age. If headaches on adults are triggered by stress, lack of sleep, worries, and anxieties, these causes are less likely applicable to children and teens who are still developing their physical and emotional state of being.

However, the reality of the matter is that headache is actually common to children and adolescents. In fact, a study showed that 74% of girls and 56% of boys aged 12 to 17 have reported to be experiencing headaches. What’s more alarming is that by age 15, about 5% of all children and teens admitted to having migraine attacks, while 15% suffers from tension headaches.

Causes of Headaches in Children

Many children suffer from headaches because of an illness, infection, fever, or cold. Other more serious conditions that lead to headaches of the young ones include sinusitis, pharyngitis, and otitis or ear infection. While some children also experience migraines at their young age, the exact cause or reason is not yet known, although some studies suggest that it may be due to brain changes and genetic causes.

Other headache triggers for children include stress, depression, change in sleep pattern, certain foods and beverages, loud noise, and intense physical activities. For girls, having their menstrual cycle can also trigger headaches.

Treatment of Headaches for Children

Although it may seem intuitive that treatment of headache for children is the same as that of adults, it’s not. When managing pain felt by children, proper care should be observed at all times as their body is not yet as stable as an adult’s. Below are ways on how to cure headaches of children.

  1. If headache is caused by stress or similar reasons, stress management should be taught to the child. Learn what specific trigger caused the headache and come up with ways to prevent them.
  1. Make sure that you child gets complete rest every night, as well as afternoon naps, especially after a long day in school.
  1. Get the right medications for your child. There are three types of headache medications for children, and these include preventive, symptomatic relief, and abortive medications. However, wait for his doctor to prescribe the right medicine before heading to the pharmacy.
  1. Check with a chiropractor if the headache of the child is caused by a joint or muscle injury, probably due to sports. If it is, let him engage in a chiropractic care that would definitely ease his headache.

Let children live a happy childhood. Help them rid of headaches and stress that damage their health and ruin their fun.

Top Remedies for Menstrual Pain


Do you belong to the group of women who experience pain during their menstrual period? Do you feel a throbbing sensation in your abdomen that hampers you from doing your normal activities? This is called dysmenorrhea or menstrual cramps.

Dysmenorrhea is the crampy pain felt in the lower abdomen when women experience their monthly period. More common in women ages 15 to 24 and among women who have not given birth, it is sometimes accompanied by nausea, headaches, and diarrhea. The pain often spreads to the lower back, thighs, and hips.

Causes of Menstrual Pain

Some studies indicate that extreme menstrual pain may be hereditary. Researchers in the 1970s and 1980s discovered that some type of painful menstrual period run in families. Their research showed the presence of higher than average levels of prostaglandin in the menstrual fluid of women who suffered from painful cramps. Prostaglandin is fatty acids in the body that act much like a hormone does. They serve different functions but too much in the body can cause pain from contractions and uterine irritability.

On the other hand, some studies also show that fibroids (noncancerous growths) in the uterus, endometriosis and infection could also lead to menstrual pain. The use of some contraceptives like intrauterine contraceptive devices (IUDs) could also trigger pain during menstrual pain.

How to Relieve Menstrual Pain?

For those unlucky women who suffer from dysmenorrhea, the good news is that there are easy and effective remedies available that you can observe. Below are quick ways on how to soothe pain during that time of the month.

  1. Over-the-counter pain relievers like aspirin and ibuprofen and prescription drugs could relieve the pain. For mild to moderate dysmenorrhea, aspirin is often used but ibuprofen is the medication of choice. Your doctor may also prescribe a nonsteroidal anti-inflammatory drug or a higher dose of ibuprofen if over-the-counter drugs did not work. Take the medication at the first sign of pain, even prior to the actual menstrual bleeding.
  1. Ensure you get enough fluid intake and rest. Tiredness could lessen your toleration of pain. If you find yourself in bed often during your period, raise your hips. Lie on your back and elevate your hips above the level of your shoulders. Place both your feet on the bed’s footboard or the arm of the couch and put pillows under your hips. Also try massaging your lower back to alleviate the pain.
  1. Take warm baths for 20 to 30 minutes and apply heat on the lower abdomen through a heating pad or hot-water bottle.
  1. Many cases of chiropractic care also show that chiropractic procedures also help relieve the abdominal muscle pain during one’s menstrual period. Through such treatment, the tightened muscle in the lower abdomen is being relaxed and loosened to restore its original condition. If you know a chiropractor, you may want to try this option.

Menstrual pain is a temporary symptom and can be easily cured. Make sure to follow the steps above to overcome the pain brought by your monthly visitor.

Coping with Menstrual Cramps


Having one’s period is sometimes considered a milestone in a girl’s life. Some girls who haven’t gotten their periods yet envy the girls who already have, simply because it’s a sign of growing up. Little do they know that for some girls, getting one’s period is an ordeal, an experience that they would rather not have.

More or less, half of all women who menstruate have had cramps, and are having cramps on or slightly before their periods. Cramps, as part of menstrual syndrome, may range from a dull pain that can be felt in the abdomen, and sometimes felt in the back and thighs too. Cramps are thought to be the effect of prostaglandins on muscles. Prostaglandins are the chemicals produced by the body that are responsible for making the muscles of the uterus contract. Luckily, cramps may only last for a day or two, and these cramps may become less comfortable and may even disappear as the girl grows older.

To avoid getting cramps altogether, you can try to get a little exercise at least 2 weeks before your period starts. However, while the cramps are still there, what can be done to lessen the pain?

  1. If you find the pain unbearable, you can drink medicine like ibuprofen. This can provide temporary relief from cramps.
  1. You can also apply a warm heating pad to your lower abdomen or back (wherever the pain is present). The heat relaxes the muscles and helps lessen cramping.
  1. Stretch your muscles by walking or exercising. This will allow your muscles to relax a little. If you have the time, you can also exert some effort in trying to do some meditation and yoga exercises. You could try curling up in a ball, with your buttocks touching the soles of your feet while you are kneeling, and your chest touching your thighs (if it is possible). Hold this position for several seconds, and do this several times. While in this position, breathe deeply as well.
  1. Your diet could also contribute in alleviating cramps. Make sure that you eat a balanced diet with plenty of fresh fruits and vegetables. Eat less processed and salty food like chips and crackers. Drink more water and less caffeine.

If taking medication or doing the activities above doesn’t help in easing your cramps, or if the pain is too intense, perhaps it is already time to go to the doctor or chiropractor and have it checked. Cramps are usually attributed as part of having one’s period; however, it could also be the sign of having other problems with your reproductive system.


PMS and the Body: Know the Basics of Pre-Menstrual Syndrome

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Ever wonder why you keep getting those cramps, bloated feeling, and even mood swings during your monthly period? Know the basics of pre-menstrual syndrome and the ways on how to alleviate it.

The monthly period, as it is, poses as a hassle for many women. Coupling it with premenstrual syndrome, it becomes more unbearable. No wonder many women are cranky with their monthly period.

What is PMS?

In medical circles, premenstrual syndrome, or PMS, is known to be “a symptom or collection of symptoms five to 11 days before the onset of the period, and resolution of symptoms with periods or shortly thereafter.” This condition affects about nine out of 10 women of childbearing age. For half of these women, PMS becomes worse enough to interfere with work and school, and about 10% have symptoms severe enough to disable them.

Causes of PMS

No one knows exactly what causes PMS; however, experts believe that this may be attributed to hormonal fluctuations that come with a monthly period. Prostaglandins in the body can cause uterine contractions, which cause bruises and tenderness in breasts.

Bodily symptoms associated with PMS can also be attributed psychologically, as expectations could translate into psychosomatic symptoms. It could also be pathological, as some diseases like endometriosis, can exacerbate symptoms. A woman’s diet can also worsen PMS symptoms. Caffeine raises estrogen levels and makes PMS more severe. Sweets and high-fat foods, on the other hand, can also cause bloating and even irritability.

Signs and Symptoms

The most common signs of PMS include breast tenderness and swelling, bloating, a headache, backaches, irritability and depression, mood swings, loss of libido, fatigue, and food cravings. Acne may worsen during PMS episodes.

How to Relieve Pain from PMS?

PMS symptoms can be alleviated through some lifestyle changes. One important change that should come is eating the right kind of diet. Eating fruits instead can satisfy hankering for sweet food. Boosting the intake of vitamins and minerals can also lessen unhealthy cravings for sugar and salt. Smaller meals evenly spaced out during the day can also help in relieving PMS. Fiber also helps in preventing premenstrual constipation, which could add to the severity of abdominal pain.

Exercise also helps in cutting fluid retention and boosting blood circulation. It also helps release endorphins that combat mild depression and tension.

Therapeutic massage and chiropractic treatment are alternative options in soothing the back pain brought by PMS and strengthening the body to be able to endure other symptoms.

7 Smart Tips to Prevent Back Pain

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Your daily activities at home and at work put the back and spine in a lot of pressure. Add improper way of sitting, standing, lifting, reaching, and walking, and you are on your way to acquiring back pain. Contrary to popular belief, back pain and back injuries are not just common among older people. Children and young adults are also prone to this condition when the back and posture are neglected.

Having back injuries, however, is part of living. A dull discomfort or a sharp pain, accompanied by numbness, tingling, or burning sensation, may be experienced when one injures his back. The good news is our spine is designed to endure back injuries. In fact, minor damages can heal by itself within 48 hours. The more severe cases, however, continues. And this is where the right treatment should come in.

To avoid the hassles and consequences of dealing with back injuries, here are 7 smart ways on how to prevent back pain:

  1. Make sure to achieve the right weight for your height and body type. You can do this by engaging in proper exercise for your body (weight loss, weight gain, muscle toning, etc.), maintaining a healthy diet, and eliminating bad lifestyle habits, including smoking and drinking alcohol.
  1. Be active. Engage in sports, exercise, outdoor activities, walking, or anything that will move your body frequently. AS much as possible, avoid prolonged idleness and bed rest. Sluggishness will weaken your body and cause it to ache even at simple things.
  1. Maintain good posture. Sit up straight and stand at both of your feet. Make sure that your body weight is carried by both feet when standing up, with your chin parallel to the ground. At work, invest is an ergonomic workstation that will support your lower back and eliminate any tension on your hips, legs, and ankles. Lastly, avoid wearing high heels that will ruin your balance when walking to avoid conditions such as arthritis, varicose veins, and back pain.
  1. Before engaging in heavy activities such as gardening or physical exercise, make sure to warm your body up and stretch your muscles. This would prepare your body for the vigorous task up ahead and avoid any muscle tension or tightness.
  1. When sleeping, use a mattress with medium level of firmness. This is most ideal for your spine as it won’t curve your spinal column and, at the same time, will provide the right level of comfort for your back. Additionally, avoid lying down directly on hard floors such as wood or cement.
  1. When lifting objects, lift with your knees and keep the object as close to your body as possible. Avoid twisting or moving your upper body around when lifting.
  1. Engage in chiropractic care regularly. Look for a reliable chiropractor who will provide you with chiropractic manipulation session that is right for your body type and line of work. If necessary, your chiropractor will also advise you regarding therapeutic exercises, lifestyle change, and ergonomics at work.

While back pain is common among young and old alike, there are smart ways you can follow to prevent it from happening. As they say, prevention is always better than cure. Do you agree?

Cures and Treatments for Arthritis

A person may already have arthritis and not know it. More particularly, younger people might already feel certain warning signs of arthritis but dismiss them as mere signs of fatigue or exhaustion since they are still young and could not possibly have an old man’s disease. However, arthritis can occur in any person, regardless of age, sex and occupation. Thus, when one feels that one or more of his joints is swelling or that he cannot move his joints in a normal fashion, it is time to worry about having arthritis.

Other signs which should cause warning bells to go off are when a person experiences morning stiffness for a duration longer than thirty minutes, constant or intermittent pain or tenderness in the joints, redness or warmth in a joint, weight loss, fever, or weakness and inexplicable joint pain. Another sign which should immediately prompt one to go to the doctor is when the aforementioned symptoms last for longer than two weeks. The doctor will then perform standard tests to diagnose arthritis and prescribe the appropriate treatment to the patient.

Varied Forms of Treatment

Treatment can vary. It may include the taking of medication, undergoing special exercises and weight control. In the most severe cases, treatment may even include surgery.  All of these options for treatment aim to reduce pain and swelling and to prevent any further damage on the joints. Furthermore, some of these treatments allow the joints to keep moving safely.


The first thing people with arthritis can do to treat the condition is to exercise. First of all, this is the cheapest treatment available for everyone. Second, exercise helps keep the joints moving and strengthens the muscles surrounding the joints.

The most recommended forms of exercise for people with arthritis are walking and swimming, for they involve movement of the arms and legs. For more effective treatment, however, it is better to consult a physical therapist who can formulate a personalized program which can address the condition of the patient, having a mind particularly on the balance of rest and exercise that he will be getting.


For patients who cannot bear the pain brought about by arthritis, they may consider taking medications which help relieve pain and reduce swelling. These medications include acetaminophen or non-steroidal anti-inflammatory drugs such as ibuprofen.


Some treatment may also depend on the person having the condition. For example, some people may find it relaxing and relieving to soak in a warm bath or to place hot or cold compress on the affected areas.

Chiropractic Care

Another treatment option for arthritis is chiropractic care. It involves manipulation of the nerves and muscles that may have been injured or malfunctioning. Successful chiropractic sessions will restore the mobility and function of the injured part of the body.


Lastly, in the most severe cases of arthritis such as the really disabling kinds, surgery might be the answer. Surgery involves either repairing or totally replacing the damaged joints by artificial ones.

A gentle reminder for arthritis patients is to refrain from going for quack remedies, which can not only be useless, but all the more harmful to one’s current condition. Particularly, be warned against using lotions or creams which claim to cure all kinds of diseases and those which do not contain information or labels as to their side effects, for these can bring more harm than good.