To deal with stress and stay healthy there are three components-Physical, Mental and Chemical

The other day I went to La Petit Academy in Pleasanton to pesent to the employees on stress and wellness.  As these women work long hours every day with kids from babies to children, they endure a lot of physical and mental stress.

I decided to present to them about the postive side of health as much of the time, our health care system is full of a lot of darkness and disease.

We know the importance of our physical well being.  Without our chemical well being we could not digest our food and fight illness.  However, we rarely consider our mental well being when searching for better health.

Below are some things to consider that will help you cope with the stress and strain of everyday life.

1. Life is 80:10:10.  If you are a genuinely good and honest person you will find life to be 80:10:10.  This means no matter what you do, or how you act, 80% of the people you meet will like you, 10% will think you are okay, and 10% will not like you.  Even though the majority of people like us, human nature is such that we tend to put more emphasis on the negative 10% than we do on the positive 90%.  So the next time something negative happens, just say, 80:10:10 and forget about it.  It is not worth the worry.

2. Smile & Don’t Worry.  Do not waste time worrying about things you can not control.  About 95% of all the things we worry about never happen, and the 5% that do, are never as bad as we thought they would be.  In the meantime, we spend days, weeks, months and even years of our lives worrying about things that never happen.  If you can do something to make a difference, then do it.  If you can not change the outcome, then forget about it and do not worry.  What will happen, will happen, so make the changes needed, put it out of your mind and let it pass.

3. And This Too Shall Pass. Think about the worst thing that has ever happened to you.  Did you live through it?  Of course you did, otherwise you would not be here.  When something terrible is happening, we think life is over and we will never be the same again.  Later, when we look back, we realize it was not as bas as we though it was.  Then we get to the point when we rarely think about it and life is back to normal.  You have never been in a situation that you have not lived through.  When things seem bad, just remember, And This Too Shall Pass!

For more information on stress workshops or managing stress email me at drhaque [at] haquechiropractic [dot] com

A Recap of events at our office…

Our day began early today….actually we begin seeing patients at 5:30a.m. on Tuesdays and Thursday mornings.  It was lively on this rainy morning!  First we had a patient who works with the Cirque Du Soleil come in from San Jose for chronic pain in his right rib cage from setting up the materials for the show and directing the actors.  Because of his results, he insists on make the drive to Livermore from San Jose 3 times per week.

As the morning progresses we are taking care of patients who have complaints of lower back pain, shoulder pain after rotator cuff surgery, a patient who is suffering from a whiplash after a car accident and a patient who complains of numbness and weakness in her hands.  Each adjustment goes well and provides the patient with improvement in their functioning and pain relief. 

We all get together for our weekly pow-wow to discuss patient needs, office management and other subjects that include improving our efficiency and services to our patients.  During our meeting, we get a walk-in patient who is complaining of a stiff neck upon waking up.  After taking care of her, we see a patient who comes in from the Lifestyle Fitness who worked out with their trainer and was feeling some stiffness in her back afterwards. We get her adjusted and provide some therapy on her muscles so she can face the world.

The phone rings and a new patient comes into the office who found us on the web. She limps in after being in pain for the last few days in her lower back with pain radiating into her buttocks. She tells us that she is having difficulty moving, lifting her baby and sleeping. We examine her thoroughly and take X-rays of her lower back. 

One of my favorite parts of the day is our patients who come in feeling great. They come in on a maintenance basis to “tune-up” their joints and prevent and future injuries. It’s fun to take care of people who are making a conscious effort to take care of themselves before problems arise!

Next…getting ready for my presentation on Back Injury Prevention at Eden Villa in Pleasanton.  This one hour presentation is provided to businesses and groups around the area complimentary so that I can spread the word and preventing injuries and help to improve the health care system.

Patients find relief from Fibromyalgia through Chiropractic adjustments in Livermore

Fibromyalgia is often misdiagnosed and can be left mistreated for several years.  The most common symptoms of Fibromyalgia are pain in various joints of the body, headaches, and fatigue.  Most of these chronic re-occurring symptoms leave a person feeling frustrated and irritable as it affects their daily life and relationships. 

As a Chiropractor in Livermore, we often see patients with Fibromyalgia who have suffered with mindless aches and pains and the variety of pain killers have done minimal if anything in terms of relief.  The good news is that under gentle chiropractic care many of these patients find relief. 

As such, a  patient who came in for her routine monthly spinal adjustment reminded me the other day of her symptoms arising from her condition years ago (before she became a patient).  Her main complaints were migraine headaches, rib pain, fatigue, difficulty breathing, jaw pain and back pain.  I asked her how much pain medications she used to take before she began her care in my office and she told me that she would be taking pills daily.  Now, she replied that it was rare if she took one ibuprofen or Advil once per week. 

Hearing this brought a sense of joy to my day and purpose of my life’s work.  The reason for the positive response with Chiropractic adjustments in those suffering from Fibromyalgia lies in the nervous system.  Since the nervous system controls all the functions in our bodies and also contain pain receptors, a chiropractic adjustment removes misaligned vertebral segments off the nerves allowing for the impulses and messages to travel more effectively to the organs of the body and relieves pain.

If you or anyone you know suffers with Fibromyalgia contact us to see if they too can have drug –free relief with Chiropractic.

Many of my patients have recently told me that they are pregnant.  Many questions arise from these patients about natural child birth and other subjects so I thought I’d share a few do’s and dont’s that I share with my pregnant mothers in my office in Livermore.

Do practice wellness not fadness – Just because it’s the latest thing doesn’t mean it’s the greatest. Be sure to carefully consider every option presented to you during your pregnancy. Whether it’s a new vitamin or exercise regimen, take a moment to discuss your options with your healthcare provider.

Don’t forget the importance of good nutrition – Diet plays an important role in a wellness pregnancy. Eating whole, living foods begins by understanding that if it’s in a box, a can or package, it’s probably been nutritionally compromised. Processed foods are generally less healthy and have already had most, if not all, of their important vitamins and minerals processed out of them.

Do reduce your caffeine intake – Research has suggested that caffeine has been known to cause miscarriages and, if you’re not already pregnant, can interfere with conception.

Don’t get overscheduled – Stress can have a negative impact on your pregnancy causing problems such as hypertension and may potentially cause a miscarriage. It’s important to look at your life realistically and not get overscheduled. Spreading yourself too thin during these important nine months won’t just negatively affect you, but your unborn child as well.

Do a combination of exercises – Regular exercise such as walking, water aerobics, prenatal yoga or riding a recumbent stationary bicycle, will increase your heart rate which will increase your blood flow while being safe for you and your baby. Also, remembering to take deep even breaths during exercise will increase the oxygen content in your blood.

Don’t be sedentary – A sedentary lifestyle is one where a woman is not active for a sustained 20 minutes at least three days a week. Excessive weight gain during pregnancy has been linked to labor difficulties and gestational diabetes. If you’re typically a person who doesn’t move a lot then now is the time to change that. Moving is so important for you and your developing baby.

Do consider the source of your prenatal vitamins – Good prenatal vitamins will have everything your body needs to help your baby develop. Of course, you need the standard prenatal vitamins and minerals (such as vitamin B, iron, etc.) but you also need calcium/ magnesium, choline and fish oil (omega-3).  More important than the right vitamins and minerals is the right quality. It is always best to purchase your vitamins from a reputable health food store and not your local corner store or department store. Paying a little more for quality prenatal vitamins will ensure that you’re getting what you and your baby needs.

Don’t get a “routine” ultrasound – The American College of Obstetricians and Gynecologists (ACOG) recommends that ultrasound examinations only be performed for specific reasons, but many healthcare professionals include at least one ultrasound at 18-20 weeks as part of their routine prenatal care. Since there haven’t been any documented negative effects, it’s considered safe. The problem is, just because the effects aren’t documented doesn’t mean they don’t exist and shouldn’t be taken into consideration.

Even the FDA says, “While ultrasound has been around for many years, expectant women and their families need to know that the long-term effects of repeated ultrasound exposures on the fetus are not lly known.”

Don’t take drugs – While it’s true that your health is paramount, you need to carefully consider any drugs you take during pregnancy. Studies have shown that most drugs will cross the placenta and negatively affect your baby; these include antibiotics, antihistamines, diuretics, anticonvulsants and diabetes treatments. There are only two chemicals that have been found not to cross the placenta from you to your baby, that is heparin and insulin.

Don’t take antidepressants – A recent study found that selective serotonin reuptake inhibitors (SSRIs), a form of antidepressants, easily cross the placental barrier. This was proven by these chemicals being found in the umbilical cords of newborns whose mothers took these drugs during pregnancy. This same study has shown that exposure to SSRI’s during pregnancy may be associated with a higher risk of pre-term labor, low APGAR scores and the necessity of admitting the infant to the neonatal intensive care unit.

Do find a “Healthcare Team” – Many women are choosing to not just have a midwife or OB/GYN but to have an entire healthcare team. Obviously, the first person in this team is going to be your midwife or OB/GYN. This person should be chosen carefully based on your desires for your delivery. Don’t be afraid to interview these healthcare professionals before making a decision, making a point to ask about their c-section rate. While it’s true that c-sections should be treated as a last resort, the fact that the national average has jumped 50% in the past decade proves that this isn’t always the case.

You and your Family Wellness Chiropractor – Many think a Chiropractor only treats back and neck pain but many more women have discovered other benefits. Prenatal chiropractic care can mean less morning sickness, lower back pain and a shorter more quality labor and delivery. But more than that, Chiropractic care supports the integrity of your pelvic function, which includes the uterus, the muscles and ligaments, and the interfacing of the nervous and hormonal system which is important for you and your baby.

Do realize you have a choice where to give birth – Choosing whether or not to give birth at home, in a birthing center or a hospital is definitely a decision that you get to make. Today more and more women are choosing to give birth in the comfort of their own home with family and friends nearby, which is typically less invasive and will usually have no medical intervention.

Do have a birth plan established – This is the best thing you can do to make sure that your wishes are considered during your delivery. A birth plan should include your basic decisions such as moving around during labor, when to start pushing, fetal monitoring and labor induction, but also includes contingency decisions. These would include whether or not to provide an epidural, an episiotomy or c-section, as well as instructions for the nurse and staff regarding who should be with you, or stay with the baby should there be complications. Visit www.birthplan.com

Do recognize your right to make decisions – When all is said and done remember that this is your pregnancy and your baby, and you have the right to ask questions and get second opinions when you are not sure. You are in control and should make your decisions based on the information provided by those you trust on your healthcare team. Remember that, at every turn, you control what you will allow during your pregnancy and delivery, and that at any time it is alright to say, “No,” and expect your decisions to be honored.

Having a baby is one of the most beautiful and exciting times in one’s life.  Enjoy the experience!

Livermore is happening in the downtown resturants and bars!

Last night I had the opportunity to meet with friends at Eddie Papa’s American Hangout on First Street in downtown Livermore.  The place was packed as we had to wait about 45 minutes for a table but time flew by as we enjoyed cocktails and conversation at the bar.  As no surprise, I bumped into a couple of patients of mine that I had not seen in a while in my office who were also enjoying the ambiance and food and drinks of this newer restaurant in Livermore. 

After dinner, we slipped in next door to the newest lounge in Livermore called Sanctuary Ultra Lounge.  I was so pleased with the warm soft couches, large flat screen televisions and friendly service.  Again, we bumped into old friends and Don’s former clients of Lifestyle Fitness.  As we were enjoying conversations, beverages and their chocolate cake I realized that Livermore downtown was thriving and people were supporting the businesses of downtown.  It was great to see the enjoyment seemed to be having.

The night didn’t end at Sanctuary, we couldn’t say no to our friends who wanted to enjoy the music and dancing across the street at Sapphire Restaurant and Lounge.  The vibrant club-like atmosphere was already going by 10pm!  People were on the dance floor busting out their moves and once again, we bumped into some friends.  This restaurant/lounge/club is not only beautifully decorated, but they also had a great DJ and a band that keep the crowd entertained. 

As a business owner of downtown Livermore and member of the community for 5 years now, I was pleased to see all the many faces enjoying the great businesses of downtown Livermore.

Neck Pain Relief in 5 easy steps

Living in our world of computers, every day stress and the too often rear-ends that take place on our freeways, it is no shock that neck pain is the most common complaint I hear as a Chiropractor in Livermore.  Most American’s will suffer from some type of neck pain or injury sometime in the course of their life.

 Neck pain can really affect your life as it affects your range of motion, can cause headaches and can even cause pain to radiate into the shoulders and sometimes into the arms and hands.   Many cases of neck pain can be resolved easily before it becomes a full-blown problem by these five easy steps:

1. Stretch your neck regularly-Adding some easy range of motion stretches to your daily routine can make the difference in stiff muscles and neck injuries. I recommend waking up and stretching for a couple of minutes in the morning and stretching half way through your work day especially if you are sitting in front of a computer for more than 3 hours.  For some easy stretches check out www.stretching.com . 
2. Use the right pillow- A supportive pillow is crucial to protect the life of your neck and to prevent bad posture and arthritis.  Our neck has a natural C-shaped curve that should be supported by a curved pillow. Not only will it aid in posture but it can be preventative in neck pain and injuries.
3. Don’t ever sleep on your stomach-This position is the one of the worst for both your neck and lower back.  Sleeping on your stomach puts too much rotation and pressure on the neck muscles and therefore the nerves.   If you already have a habit of sleeping on your stomach, force yourself to start off on your back or side and place pillows around you to help block you from rolling over onto your stomach.  It can take weeks for you to break the habit but don’t give up!
4. Practice safe posture-Sitting too far forward in the car, at your desk and watching television all adds up on reducing the normal curve of your neck which will then add too much stress to the neck and upper back.  Catch yourself when you are in bad posture and stretch for a minute. Then focus on keeping perfect posture (head back and shoulders back) so that you can begin to correct the problem.
5. Visit your chiropractor-Just like going to your dentist on a regular basis to keep healthy teeth and gums, seeing a Chiropractor will keep your spine and joints lasting longer and help avoid crisis neck pain and injuries. Most often when pain strikes the underlying condition has been there for quite some time.  Don’t wait until it’s hard to turn your neck, get your spine and joints examined regularly so that you can keep moving and living your active life. 

For more information on preventing neck pain and neck pain relief, email me at drhaque [at] haquechiropractic [dot] com

A fresh start to wellness this new year for Livermore

It’s that time of year, when resolutions are made to become healthier but often times, as the days and months pass, we forget about those resolutions and are back to our same unhealthy patters.   A big down fall to resolutions are that they are symptom based instead of wellness based and are often times things we want to accomplish over night such as losing weight or running a marathon. A better approach to resolutions this year might be setting lifestyle goals that allow for wellness such as:

1. Weight loss-it is now estimated that 1 in 3 adults in the US are overweight (from WHO) and research has shown that 95% of those who lose weight will eventually gain it back (within three years). That is why it is a better approach to look at lifestyle changes such as nutritional changes and physical activity.
2. Nutritional Changes-start small by increasing your low-glycemic vegetable intake, the greener the better and avoid high-glycemic vegetables such as corn, potatoes, carrots and peas.   Start by eating one extra low-glycemic vegetable a day; in a month, add another vegetable to your diet.  Within 5 months you will be adding the recommended daily allowance of vegetables and you’ll be feeling healthier and losing weight.
3. Move more-Start small by picking two days a week and walk out for ten minutes, then walk home.  If you miss one day then go the next day but don’t give up.  After two weeks, add a day and then after 6 weeks walk out for fifteen minutes.  The ultimate goal is to walk 45 minutes at a time four or five days a week.
4. Decrease Caffeine, Sugar and other chemicals-Slowly cut back the amount of caffeine daily by drinking one less soda or one less cup of coffee. If you only have one cup or one soda a day, drink ¾ of it instead of the full glass or cup.  Slowly, you will cut out unnecessary and unhealthy caffeine. This goes for sugar too. Cut back on sweets by limiting the number of desserts per week to 1 or 2.  Start small by skipping dessert once per week for a four weeks and then cut back on two desserts until you are only treating yourself to one serving a dessert per week.
5. Less Over-the-Counter Medications-self-medicating can be dangerous for those who aren’t aware of drug interaction risks as well as the side-effects of the chemicals in these drugs.  Talk to your family wellness chiropractor about any over the counter drugs you take and why; it may be that there are healthier, holistic options you haven’t considered.
6. More restful sleep-Research has shown that eight hours of sleep is vital to your mental and emotional wellness.  Try going to bed a bit earlier to make a change. If you sleep at 11pm try going to bed at 10:45pmm and then after a few weeks 10:30pm and so on.  Insomnia can have several possible causes such as drinking caffeine or eating too close to bedtime, as well as stress.  If you sleep fitfully consider your mattress, diet or physical activity.
7. Decrease Stress and Increase Peace-one of the biggest demands on our time is television and computer time, with the average person wasting four hours a day.  Imagine reducing this to one hour; that adds three hours to a day or 21 hours to a week.  Think about what you could do with almost an extra three day every week. 

The concept of baby steps is not new but where we can apply it could be.  The areas of our lives that fall under the category of wellness are limitless, only we know where we really want to make a change.  Make small changes over a longer period of time and you will succeed to becoming healthier in 2010.

Livermore Chiropractor Encourages Clients to Support Their Health with Personal Training

There are several different types of conditions and cases that I see in my practice ranging from herniated discs to scoliosis but one common thread is that muscles and ligaments are involved in the repair of the spine.  It is for this reason that I work closely with Don Parker, owner of the personal training gym, Lifestyle Fitness which is attached to my office.  What I have found with those patients who have incorporated personal training with their chiropractic care is that they have gotten results faster, gained more strength and flexibility and have attained more stability in their spine and body from further injuries. 

A very successful hairdresser came to my office early last year with chronic pain in her shoulder and neck from the repetitive nature of her career. The constant hair drying, cutting with her right arm had caused years of scar tissue to build up that resulted in her not being able to sleep at night, headaches and decreased vitality.  After examining her and studying her X-rays, I found pinched nerves due to misaligned vertebrae in her neck and upper back.  Her treatment consisted of specific spinal adjustments, muscle therapy, stretches and postural changes.  She found relief in her pain and began to sleep at night but after working a full day at her business, she would often regress backwards and feel the symptoms appear again.  We decided to set her up for some personal training so that we could strengthen her postural muscles and get her body in better physical shape.  Only two months later did we find that she had felt and functioned better than she had in years.  The chiropractic adjustments were holding much longer and stabilizing as her body was getting stronger and more fit.

Similarly, many personal training clients at Lifestyle Fitness have found themselves into my care so that they could achieve the weight-loss results they are seeking.  Many times, people who are ready to make a lifestyle change and commit to personal training to lose weight have found that due to old aches and pains, they are unable to perform all the exercises that their personal trainer advises which hinders their results.  By addressing their chronic injuries of their back or knees, or shoulder for instance with chiropractic treatment, they have been more successful faster at getting healthier.

These examples are only a couple of the thousands of cases of success we have seen in clients/patients by with incorporating personal training and chiropractic care in Livermore.

For more information on personal training and chiropractic care email me at drhaque [at] haquechiropractic [dot] com.

Pain Free Living in Livermore, CA

As a chiropractor, I am committed to helping as many people as I can in Livermore to live a pain free life. I like to approach my client’s total health with a zero tolerance for pain.

Three areas I work with when addressing pain relief:

1. Structural – this area is the bone connections including the vertebrae of the spine as well as the bones that join together in the arms and legs.  As a chiropractor, we assess the alignment of these bones to make sure that they are able to glide properly which allows for full functioning and motion of the joint.  This way it can eliminate pain, stiffness and further injuries.  Addressing the structural alignment is done in several gentle ways that depends on each condition and patient.  There are several pain relief techniques that I use in my office to make sure that proper alignment of the joint is established.
2. Muscular – the muscles and ligaments are what surround the alignment of bones and act as a glue to keep the joints together and allow for motion.  When a muscle is not addressed in an injury, more than likely the condition will become a chronic problem.  In order to address the muscles, we examine each patient’s joints and muscles and check for which muscles contain things such as knots, inflammation and scar tissue which can be a culprit for misaligned bones.  After finding these issues, the muscles are rehabilitated in various ways including ultrasound, electrical stimulation, stretching, deep tissue massage, trigger point therapy and strengthening.
3. Chronic – this issue is one of the most important in addressing with my patients as many patients come in with conditions that are chronic pain vs. acute pain. An acute pain condition is an injury that took place in the last 48 hours. For example, a person who was recently in a car accident or just had a fall would come in with a large amount of inflammation and pain.  This type of condition is actually easier and quicker to heal as it can be addressed right away and with proper rest and treatment it will resolve.  The more difficult and dangerous condition are the chronic pain cases-the aches and pains that people have come accustomed to or have tolerated for months and years. These injuries are usually more deep-seeded since it involves several layers of scar tissue in muscles and ligaments and usually involves more time to repair and heal the joint.  The chronic case is dangerous since it can be tolerated for a length of time and gradually interferes in the life of the patient including exercise and quality of life.   It is for this reason that I always urge patients in Livermore to come in for a chiropractic evaluation as soon as an injury occurs or as soon as their body gives them pain signals instead of waiting for it to disappear magically.

If you are suffering with aches and pain or headaches, contact Haque Chiropractic in Livermore for more information so you can live a pain-free life too.

Enjoy Livermore Holiday Parties Without Destroying Your Diet!

As a personal trainer in Livermore, many of my clients repeatedly hear me telling them how important their diet is to their weight loss goals. In fact, I always make it a point to mention that diet is 80% of the work and exercise is only 20% of the work in achieving weight loss.

It is for this reason that many clients are getting a bit worried as the holidays are in full swing in Livermore.  The party invitations are being passed out – many to festivities at our local Livermore wineries.  What many people may not realize is that the holidays do not have to be a break on your diet or take away from your progress.  There are many simple solutions to keeping you on tract such as the following:

• Drink water before a big holiday meal or party. Many times our bodies are confused about being hungry when we are really thirsty. Drinking water will help solve this problem and keep your appetite from expanding as you view the delicious foods.
• Plan in advance certain foods that you are going to choose to eat and foods that you are going to skip to avoid piling unwanted and unnecessary calories onto your plate.
• Stop eating when you are full. So many people keep stuffing themselves because they feel that they should be eating everything on their plate.  Sometimes using a smaller plate can help this problem and we should only eat until we are full.
• Avoid the leftovers after the parties are over. If you have splurged a little for the thanksgiving holiday, eating the leftovers all week will add calories too. Avoid this situation by not taking any home or distribute them to your guests.

Having fun at the holidays is still possible if you are trying to keep in good shape and health.  Also remember that in order to prevent weight gain is to expend as many calories out as you take in. Maybe doing an extra 10-15 minutes of cardio on the day of a holiday party can prevent the pounds from sticking to the waste line.

For more information on healthy eating, exercising and losing weight in Livermore, contact me at don [at] donslifestyle [dot] com