How often and when should you stretch?

The other day, I was presenting to my patients in my chiropractic office in Livermore on how to correct their posture and protect their backs.  I went over my favorite stretches for the neck, mid back and lower back that are convenient to do virtually anywhere. One of my patients asked what my advice was on how many times to stretch and when was the best time which was a really important question.  Most people are misinformed about stretching and can actually hurt themselves if not done properly.  That is why I make sure stretching is a part of the care of my patients as it is works on the glue of the spine (ligaments).

So here are the general rules:

1. The best time to stretch is first thing in the morning, after lunch (before starting your second half of the day) and at night. It is also important to stretch after exercising and after a warm up and before your exercise. If you are in pain, then it is better to stretch more frequently such as once every hour to couple of hours.
2. The rule in stretching is to make sure to breath during a stretch. The best way to lengthen a muscle and relax the joints is to inhale before the stretch and exhale as you stretch which will allow for a bigger and better stretch.
3. How long you hold a stretch is also crucial. If a stretch is held for only a couple of seconds, the benefit of stretching is very minimal. I always recommend my patients to hold their stretch for at least 10 seconds and up to 30.  This way, the blood flow can reach the muscle and ligament providing more oxygen to the joint and a more effective stretch.

The other tip I remind my patients is that if it hurts to stretch, STOP.  Perhaps, the stretch is not being performed correctly or maybe there is an underlying injury in the joint that will only worsen if the stretch is forced. In most cases, stretching is not painful but beneficial! It loosens up your joints, brings more blood flow to your muscles, wakes you up and makes you feel good!

For more information on proper stretching, ligament care and corrective care contact us.

Some important information about Casien proteins found in milk

A big portion of health is what we put into our bodies.  The purpose of food is to provide our body with the fuel it needs to do what we require in a day, however, so much of what we consume is pre-packaged and overly processed, leading to a lack of actual nutrition. One of the key factors in living a wellness lifestyle is making wiser dietary decisions; and eliminating casein from your diet may be something for you to consider.

What is Casein? Casein is a protein found in milk and dairy products, but is also used as a binding agent in many other foods. Technically it is a phosphoprotein that accounts for nearly 80% of the proteins in cow’s milk and cheese.

Why Eat Casein-Free? Eating casein-free, when combined with a gluten-free diet, has reportedly had very positive results for those who have an autistic spectrum disorder, such as: autism, Asperger’s syndrome, atypical autism and pervasive developmental disorder.

Additionally, many people that have assumed they are allergic to milk may actually be suffering from a casein allergy. The problem with a lack of awareness as to the true allergy is that casein is found in more than just dairy products. This “binding agent” has technical uses as well as edible and has been used in paints (including fingernail polish), other cosmetics and even glue (or industrial adhesives).

The Problem with Casein Whether or not you or someone in your household battles with allergies, a digestive disorder or has an allergy to milk or dairy products, everyone in your home can benefit from eating casein free, or at least reducing their daily intake of dairy.

A clinical study by FitzGerald and Bundesanstalt, in 2000, determined that there is a “natural opiate” embedded in casein protein, which may lead to the comfort feeling after digestion and any cravings for chocolate and cheese that are unrelated to hunger.

Studies by Dr. Reichelt in Norway and Dr. Cade at the University of Florida, among others, found that urine samples from people with autism, PDD, celiac disease and schizophrenia contained high amounts of the casomorphin peptide. It has been suggested that the amounts of this peptide may also be elevated in other

similar disorders such as chronic fatigue, fibromyalgia and depression based on the reported benefits of a gluten-free and casein-free diet.

The Problems With Milk While casein is most certainly a concern, it’s not the sole problem with milk. A large study led by Catherine S. Berkey of Harvard Medical School and Brigham & Women’s Hospital in Boston revealed that the con-sumption of milk may be contributing to the growing problem of childhood obesity.

Breast Surgery Chief of California’s Seton Medical Center, Dr. Robert Kradjian, reviewed archives of medical and scientific journals and found that milk is

not the “perfect food” it is reported to be. He found that many childhood disorders were, if not induced, certainly aggravated by an increased intake of dairy products, including but not limited to: allergies, ear and tonsil infections, bedwetting, asthma, intestinal bleeding (lesions), colic and childhood diabetes.

The American Academy of Pediatrics advises parents not to give their children dairy milk before their first birthday. Dr. Frank Oski, former Chief of Pediatrics at Johns Hopkins University Hospital and the author of Don’t Drink Your Milk, believes that milk should not be given to children to drink, ever. Since milk has been associated with iron deficiency anemia, occult gastrointestinal bleeding and various manifestations of food allergies, he believes it would be prudent to recommend that milk not be consumed at all.

Other Dairy Products These problems with milk most certainly carry over into all dairy products, including butter, cheese, ice cream,

yogurt, etc., and, in reality, are compounded by the process of creating these food items.

The process of making cheese removes the water, lactose and whey proteins resulting in the casein being concentrated, increasing the effect of the peptides being released during digestion.

What to Avoid There are many foods that as matter of course contain casein and should be avoided, these include but are not limited to milk, cream and Half & Half, yogurt, butter and sour cream, cheese (even some soy brands), white or milk chocolate, ice cream, ice milk or sherbet, creamed soups or vegetables, soup bases, puddings, custard and whey. 

Concerned About Calcium When making a decision to eliminate dairy many parents are concerned about calcium. According to researchers from Washington University in St. Louis, food is the best source of calcium, with a cup of spinach containing more than an 8 ounce glass of milk. Other great sources include broccoli, kale, romaine lettuce, cabbage and oranges.

Consuming diary products is a matter of choice, but with the potential for allergic reactions, the high fat content and the problems with casein, it’s good to know that there are other choices.

While a casein-free diet can be necessary for those struggling with specific disorders, everyone can benefit from making this life-changing decision.

 For more information contact us!

20 benefits of regular exercise

As a personal training and chiropractic facility in the heart of Livermore, we try to promote to our patients and clients healthy living and wellness through regular spinal adjustments, healthy eating and regular exercise. This week’s blog lists the top twenty benefits to regular exercise: 

1. Elevates your metabolism so that you burn more calories everyday.
2. Increases your aerobic capacity (fitness level).  This gives you the ability to go through your day with less relative energy expenditure.  This enables a “fit” person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.
3. Maintains, tones, and strengthens your muscle.  Exercise also increases your muscular endurance.
4. Decrease your blood pressure.
5. Increases the oxidation (breakdown and use) of fat.
6. Increases HDL (good) cholesterol.
7. Makes the heart a more efficient pump by increasing stroke volume.
8. Increases hemoglobin concentration in your blood.  Hemoglobin is part of the red blood cells that carries oxygen from the lungs to the rest of the body.
9. Decreases the tendency of the blood to clot in the blood vessels.  This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.
10. Increases the strength of the bones.
11. Causes the development of new blood vessels in the heart and other muscles.
12. Enlarges the arteries that supply blood to the heart.
13. Decreases blood levels of triglycerides (fat).
14. Improves control of blood sugar.
15. Improves sleep patterns.
16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.
17. Increases the thickness of cartilage in joints which has a protective effect on the joints.
18. Decreases a woman’s risk of developing endometriosis by 50%.
19. Increases the amount of blood that flows to the skin making it look and feel healthier.
20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT!

For more information on exercise, chiropractic or seek professional help with personal training contact us.

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!

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.

Are we outliving our Spines?

At a breakfast meeting the other day, John Hall who is a financial planner at Waddell and Reed Inc., stood up and commented about the large number of American’s outliving their retirement. The average age is now 78 years old (which is up by 10 years from 20 years ago). When we do retire from working every day and since we are living longer, what will happen to our bodies? Most people are worried about having financial freedom which is extremely important, but what about having the freedom to enjoy our golden years by being able to stay active, travel, play with grandchildren etc? It has been reported that the largest cost for American’s over the age of 65 is not mortgage payments or living expenses, but health care costs. The truth is, as we go through life most of us are not concerned about protecting the investment of our bodies and figure it will take care of itself.

As an example, many patients have the notion in their head that arthritis is a normal and natural process of the spine and they are not concerned about the effects and the solutions that are easily available for prevention and management of the condition. Just the way, 50 years ago, wearing dentures was expected past a certain age before dentists have done a great job in educating the public on preventing dental problems so that we can hold on to our teeth and gums.

Just the same, our spines take a toll with our current lifestyles. The demands most of us adults place with incorrect posture on a day to day basis for years, sports injuries and repetitive strain injuries tend to decrease the life of our spinal joints and have shown an increase in rate of arthritis showing up in the spine.

How do we then protect and invest in our future health and wellbeing? The answer is simple, obvious actually but we are usually too busy with our present rat-race of a life to think about the future of our bodies. PREVENTION!

Yes, eating better, taking a multi-vitamin, getting your spine checked regularly by a chiropractor from birth, not taking pain pills on a long-term basis and exercising routinely can go a long way to protecting your health and allowing you to enjoy the freedom and hopefully the financial strengths of the golden years.

After all, life is not about the quantity of money or quantity of time, but the QUALITY of that time.

Is yoga safe and recommended to practice if you have back pain?

The other evening the entire office and myself, participated in an introduction to Yoga class at Cosmic Dog Yoga located on 2nd street (right behind our office). As a chiropractic and rehabilitation based office, the connection between the Yoga studio and our office is a given and going to this class was overdue.

The class was fabulous…better than I had expected in fact. A few things I was looking out for was whether I could refer my patients with back pain to this class and if it would be a benefit or a risk of further injury when they are in pain.
After completing my first yoga class at Cosmic Dog Yoga, here are my conclusions:

1. The instructor, Colleen Millen, was very calming, welcoming and informative in making sure that everyone was on the same page.
2. The class was small, only about 10 people so that the instructor could give proper attention to all the participants form, posture and alternative positions in case a person could not move in that direction.
3. The class was focused on releasing muscle tightness and lengthening the posture which is a huge benefit with back pain, neck pain and other spinal injuries.
4. After leaving the class, all six of us felt improved blood flow, flexibility and a sense of relaxation which can be helpful mentally, emotionally and physically.

I am not sure that I would recommend every single patient and case to this class in an acute phase of pain, but what I did learn from my experience is that the benefits of yoga for the spine is substantial and the healing of several spinal cases we manage, would benefit greatly from participating in an introduction class on a regular basis. I will now recommend and hopefully have a great number of my patients with chronic back and neck problems take part in Cosmic Dog’s yoga class so they too, can feel the many benefits that we experienced.

 For more information on Yoga and Chiropractic email me at drhaque [at] haquechiropractic [dot] com.

What price would you pay to get healthy?

I often ask myself this question as a Doctor of Chiropractic where I have the honor of helping many patients get healthy every day and get out of pain. What I find mind baffling is that so many people don’t even think about their health and the value of it until it’s too late.  Think about it…most of us prioritize to pay for fixing up our cars and maintaining them every 3000 miles but when it comes to our bodies, it seems a last priority until it is often times sadly too late. So what is the price of doing this? In my opinion, a price too high.

The price isn’t just money, but it’s days off work, time wasted feeling unhealthy, missing out on life’s abundant opportunities, it’s changes in relationships as health affects how we deal with others, and ultimately, it is quality of life…a huge price to pay.

Why not take care of the amazing machines that are bodies really are by tuning it up every 3000 miles so to speak? After all, unlike our cars, boats, bikes or homes, our bodies are irreplaceable. We have one chance to make it right and let it serve us.

I realize that it costs money to get healthy. Health insurance does not really help us stay healthy. It won’t cover organic foods, vitamins, a membership at a gym, a monthly massage, toothpaste, and often times it does not cover a spinal check up. But aren’t these things worth it? Wouldn’t it make sense that if we did invest in these things that maybe we wouldn’t need to use our health insurance which is truly geared to help in times of a health crisis.

So what would you pay to get healthy? Probably a lot if and when you had to. Most people, who are given a grave diagnosis such as cancer, will at any cost try to get healthy regardless of insurance coverage. Money would not matter and paying for miscellaneous items would become secondary as a priority. The truth is it is cheaper and easier to prevent illness than it is to treat it.

What can you do to prevent the high cost of trying to get healthy? Do it now, do it today. It’s never too late for you and your family. For more information on this subject or getting healthy contact me at drhaque [at] haquechiropractic [dot] com.

How to keep healthy and avoid the flu and colds this season

It seems to me that people are more scared than ever this year after the hype of the swine flu that so many of my patients are telling me they are getting the flu vaccine.  Although it may seem to be the answer, the flu vaccination does not guarantee avoiding the flu or the many different cold viruses that are going around. Instead, using your body’s amazingly strong defense mechanisms might be the safest and most effective way to fight off the bugs and viruses.

The following are a few tips that can help you stay healthy:

• Optimize your vitamin D. Vitamin D is actually a “pro-hormone“. I am sure you have heard about it for bone health, but it is also a powerful immune modulator. Spend 20 minutes a day in the sunshine without sunscreen. If this isn’t possible due to your weather or work schedule then you will want to supplement with Vitamin D. A good maintenance dose is 2000 iu daily and if you are working to raise your level the recommendation is 10,000 iu daily for 1-3 months and retest.
• Stress Less! Stress lowers natural killer cell activity and depletes vitamin C. What to do? Bust a gut…a little laughter daily raises natural killer cells and interferon.
• Sleep Deep! Just one night of poor sleep raises stress hormones and impairs immune function. Step one is making sure that you are MAKING TIME 7-9 hours of high quality sleep nightly.
• Kick the sugar habit. 75 grams of sugar(ie 300 calories or the equivalent of most desserts…) can lower the ability of white blood cells to kill germs by as much as 40%. Time to make a lateral shift to fresh berries with some slivered almonds on top!
• And speaking of berries, be sure you are getting in your rainbow of fruits and veggies dailyfor the natural antioxidants, anti-viral and anti-bacterial effects, ant-inflammatories and Vitamin C.
• Supplement your fruits and veggies with some extra Vitamin C. It takes 18 small oranges to reach the 1000 iu dose that is optimal during cold and flu season. Vitamin C boosts your body’s ability to produce antibodies and other immune system cells, is antiviral AND reduces the severity of the common cold. The easiest and tastiest way I have found to get my daily dose is by using Emergen-C packets or their new Emergen-C shots(try the Immune+ one).
• Burst to blast fat AND boost your immune system. Steady state endurance training creates more oxidative stress on the body AND has been found to lower immune system functioning immediately post exercise. Not so with high intensity interval training(ie all out burst for 30-60 seconds, recover for twice as long and repeat to accumulate 4-8 minutes of all out bursts). This type of exercise teaches your body how to handle stress better and raises growth hormone so incorporate it into your schedule three days a week(and don’t use the “time excuse”, you only need 4 minutes to make a significant difference!)

 So don’t just rely on drugs and vaccines to stay healthy this flu season, make lifestyle changes that will keep you healthy and strong for whatever comes your way!

For more information on this topic, email me at drhaque [at] haquechiropractic [dot] com