Pregnancy & Chiropractic

Chiropractic care can be instrumental before, during, and after pregnancy to maintain a well functioning nervous system for the mother and the baby to prepare for a successful pregnancy. Many times pregnancy discomforts are assumed to be a part of the process, but there is no need to suffer. Chiropractic offers a safe, gentle, hands-on approach to combat pregnancy difficulties, such as nausea, heartburn, constipation, back pain, pubic pain, and others. Being under regular chiropractic care will allow for a subluxation-free pregnancy without joint and nerve dysfunction, allowing the body to transition through the stages of pregnancy and prepare for a successful birth experience with a properly aligned spine.

Here are some tips on keeping the spine in a good and healthy shape with a lower risk of injury to abdominal and pelvic musculature as well as the spine and pelvis:

When sitting up from a lying position: Bend the knees, roll over to one side, and push up with the arms, instead of using, and possibly straining abdominal muscles.

When standing: Keep the knees unlocked. Do not push the tummy forward with the hands on the hips. Wear comfortable, supportive shoes and refrain from wearing high heels. Before standing up, make sure to maintain full contact with the ground by placing your feet firmly first. If twisting the body, move the whole body starting with the feet. Avoid carrying other young children whenever possible to decrease the risk of abdominal injury. If standing for extended time period, place one foot on a small box or something similar to reduce the pressure, and possible pain, on the low back; and switch legs often.

Maintaining a healthy spine during the pregnancy is extremely important.

Exercise: Perform regular moderate cardio- and strength-training routine. Keep the pelvic floor muscles strong. Stretch gently every day. Develop a breathing routine, especially concentrating on the lower abdomen and if stressed. Do prenatal yoga to strengthen your muscles, practice breathing, and cultivate a sense of calm. Swim for non-weight-bearing exercise to make it easier on the joints.

Sleep: Place a pillow between the knees and another at the breast level to support the upper body without introducing rotation in the upper portion of the spine.

Allow proper rest and relaxation: Schedule a prenatal massage as often as possible. Avoid lifting heavy objects by asking for help. Do more yoga. Meditate.

Maintain a regular spinal check-up schedule with your local chiropractor for some remarkable benefits:

• Less back pain
• Less discomfort in carrying the baby in the third trimester and during the delivery
• Significantly reduced labor times
• Decreased need for painkillers

Chiropractic aids in correcting body’s imbalances, evident in misalignments and overcompensations in posture. The presence of these misalignments,  vertebral subluxation, will interfere with the nervous system’s ability to communicate with the body through distorted brain messages. Allowing the nervous system to meet its challenges with less overall stress will be able to improve the chances of healthier pregnancy naturally. Improving health and well-being from inside out through chiropractic as well as proper nutrition and movement, will help you make significant strides to prepare the body for the New Life.

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

10 Ways to Boost Your Immunity This Winter

A number of factors affect your immunity each day. This becomes especially important during the winter months when a lot of people tend to get sick. So here are some tips on how to stay healthy and happy, regardless of cold weather changes, more time spent indoors, and increased stress, by avoiding the sniffles and coughs.

So let’s discuss some things you can incorporate in your routine to increase your immunity naturally and take full advantage of the colder time of the year:

1. Eat Green. You’ve heard it from me many-a-times, and many others, that keeping a plentiful intake of greens, vegetables and fruits, is important to promote immune health. Also remember to eat sufficient protein, plant and animal based! The following plants contain complex carbohydrates, the beta-glucans, that enhance immune activity against infections and reduce allergies, a common inappropriate immune system activity. All of these contain anti-inflammatory and anti-microbial properties.

• Mushrooms (shiitake, maitake and reishi)
• Garlic
• Ginger
• Cinnamon
• Turmeric
• Echinacea
• Ginseng

2. Nix the sugar. Avoid eating a lot of processed foods and liquids with added sugars and artificial ingredients, such as aspartame, BHT, TBHQ, artificial food coloring, etc. because all of them suppress the immune response in the body.

3. Pick elderberry. Elderberries support the immune system and are a great source of vitamins C, A, and B6, and minerals iron, potassium, and calcium. The elderberry extract can help you recover from the flu within 2-3 days days, as shown in a double-blind study. It is also the second-highest antioxidant fruit.

4. Stock up on vitamin C. Seek out citrus fruits (organges, grapefruit, lemon, lime, etc.), dark green vegetables, bell peppers, berries, kiwi, papaya, mangoes, tomatoes, and more.

If in dire need and experiencing symptoms, find a natural supplement and increase the intake up to 3,000 mg.

5. Get your vitamin D. Vitamin D helps facilitate the anti-inflammatory process and fights infections from invading bacteria and viruses. Go outside for 15 minutes each day for a little bit of sun exposure. Also, maintain a diet that includes a lot of omega-3-rich foods, such as fish, mushrooms, and eggs.

Increase your immunity naturally to stay healthy and happy throughout the winter!

6. See your chiropractor. Chiropractic adjustment helps maintain a well-functioning nervous system by aligning the spine, which helps keep the immune system at an optimum level to fight illness.

Dr. Tijana keeping her Mom’s nervous and immune system at the optimum level

7. Exercise. Move your body, period! Walk, run, do yoga, pilates, stretching, weights, or any other form of exercise to get your blood pumping, your heart rate up, your breathing accelerated, and relieve the stress and tension. As a result, it will help enhance your immune function. Don’t forget to have some fun either with some of the winter activities.

8. Stress less. The stresses of the holiday season can actually weaken your immune system by increasing the levels of adrenaline and cortisol in your blood stream. Long-term, chronic stress can create lasting effects on the body, making a person hyper reactive to inflammatory and allergic reactions, such as allergies, asthma, and autoimmune disease. Psychological stress also make a person more susceptible to the colds and viruses. Try countering stressful situations with exercise, yoga, spending some time outside, relaxing in the quiet, meditating, or even breathing deeply.

9. Get some sleep. Getting 6-8 hours of sleep each night is imperative to allow the body to rest and repair itself from the daily activities. Lack of sleep can activate the stress response with elevated cortisol and adrenaline levels, depressed immune system function, and create inflammatory response in the body. So allow your body to repair and integrate itself each night!

10. Make friends. An active social life can help you stay healthy and live longer. The same counts for the furry friends because you are more likely to get outside and exercise. So stay social with your family and friends, make plans to get together, and  get out and enjoy yourself and have fun staying healthy!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

10 Ways to Stay Healthy during Winter

Winter months tend to keep us warm and cozy, so it is of ultimate importance to take good care of yourself – body, mind, and spirit! Are you wondering how to get started and what to do to stay healthy and happy?!

So here are some simple tips to help you take care of your whole being:

1. Stay nourished. 

The holiday season can be a time of indulgences, like baked goods, breads, cheese, and alcohol. So in preparation for the big festivities, consider reducing stimulants, such as sugar, caffeine, alcohol, simple starches, and other heavy chemically-laden foods. Take a short reprieve by enjoying quality nutrient-dense foods and supplements. A good addition to the holiday regiment is magnesium-packed foods, such as lots of vegetables, legumes, and whole grains, to help maintain a healthy response to stress. If you have a need for an extra calming effect, especially if travelling, consider a magnesium supplement, such as Natural Calm at your local health food store.  Using spices, such as garlic, ginger, and peppers, in cooking are a great way to boost the immune system and protect the body against colds in a shorter time span. It is also important to listen to your body and observe how you feel. Make sure to include enough omega-3s in your diet, such as fish, nuts, and seeds, which will help you reduce the amount of inflammation in the body and fight the winter “blues.”

 

2. Stay hydrated.

This may be a bit redundant, but hydration is essential regardless of the season. It helps control appetite, reduces overindulgences, helps control the metabolism, moisturizes the air in the lungs as well as all cells of the body, and detoxifies, especially with a heavier alcohol intake.

 

 3. Soothe with warm liquids. 

Warm tea can be great for a sore throat and cough, breaking a fever, calming nausea and upset stomach, and improving digestion. My go-to choices include mint, ginger, chamomile, green tea, etc. They are delicious with raw honey, lemon, and cinnamon sticks. Other great beverages are warm cider and hot cocoa with almond milk. In addition, this is the ultimate time for delicious soups, which can be prepare with a multitude of choices with lots of vegetables, legumes, grains, and lean proteins.

4. Take the time to breathe.  

I find myself reminding my patients of that continuously. Stress often makes us forget to breathe as well as forget how to breathe properly. Consider this breathing exercise: Sit still and tall somewhere comfortable with a neutral spine. Close the eyes and begin breathing through the nose. Inhale for a count of 2; hold the breath in for a count of 1. Exhale gently, counting out for 4; finish by holding the breath out for a count of 1.

5. Move your body. 

Exercise is a great way to reduce stress during hectic times, while staying healthy, maintaining weight, increasing energy levels, and improving the mood. During the winter months, you may have options for some fun outdoor activities and sports, such as hiking,  ice skating, snowboarding, hockey, and sledding.

6. Go outside.

As the days get shorter and darker and colder, it is important to spend some time outside in the sunshine to increase the vitamin D production. So get outside for 15 minutes a day 3-5 times per week to improve health and mood. Consider changing the light bulbs and  in your house to “full spectrum” bulbs and lighting systems (this is great product by Nikken) to mimic natural light. The dietary supplementation of 2,000-4,000 IUs is available in foods, such as shiitake and button mushrooms, fish, cod liver oil, eggs, and cruciferous vegetables.

Explore natural health options to maximize the immune system function that will lead to less stress and better health during the colder months! 

7. Get some sleep.

With a busy holiday schedule, sleep is often sacrificed. Time management and discipline are essential in maintaining a consistent sleeping schedule. Aim to get 7-9 hours of sleep to normalize the sleeping pattern and get more energy. “Full spectrum” lighting systems, similar to the one by Nikken, is another great way to help maintain natural circadian rhythms, the cycle of sleeping and waking.

8. Take a hot bath.

Soaking a hot bath once a week with Epsom salt, essential oils (try lavender, eucalyptus, and chamomile), and even baking soda is a great way to relax, calm the mind and body, as well as detoxify from toxins. If you take a bath before bed, it can improve sleep and help you feel energized the next day.

9. Chiropractic.

Keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential.. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your local chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

10. Be generous.

Giving to others should be a part of our everyday life, yet this tends to be the time that it is the most often remembered. Take the time out to help and nourish others by offering your generosity, not necessarily in terms of material things, but offer your time and volunteer for those who need the help in any shape or form. By nourishing and loving yourself, be grateful for your circumstance and offer your love to others. In addition, accept the help from others because they want to be of service to you as well. This is a season of giving and receiving, so practice both!

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

3 Approaches to Optimal Fitness Health

The New Year brings with it all the potential and excitement, which inspires many to undertake new resolutions and projects of all kinds. The top contenders are typically losing weight and getting in shape. The holiday season for many tends to decrease the activity level while increasing the time spend eating and partying. So the dreaded January comes around and everyone is ready to get to the gym and start over. So while I encourage you to get out and exercise, I do want you to consider creating the optimal and well-rounded fitness program for YourSelf.

Personally, I believe that movement and exercise are essential to our Well-Being, there is no rule that says that it has to be dreadful, painful, or not fun! I am a big advocate of FUN ways to get your blood pumping and feeling great. I’ve been a big Yoga fan and am looking forward to discovering a new local studio. But I’ve also been inspired to try a new exciting activity….Hula-Hooping (with music and dancing, of course!). I also enjoy hiking, swimming, and my on-again-off-again love/hate relationship with running.

So as you take off on your own, or join with a fitness buddy, here are a few things to think about:

1. Remember to rest. While majority of people suffer from lack of exercise, once they get started and stick with it, some people tend to overdo it with excessive intensity and/or frequency, considering majority of us are not world-class athletes. During continuous exercise, the strength and endurance increase over time; however, there is a certain amount of stress that takes place in the body. So if you continue to intensify your exercise regimen, it is vital to reduce the frequency to give the body enough time to recover in order to fully recuperate and reap the benefits of a healthy, long life.

Short story: Perform high intensity exercises three times a week. On the other days, do lower intensity activities, such as walking, jogging, yoga, swimming, and stretching.

2. Listen to your body. Motivation and commitment to exercise are very important and key to success, but it is important to honor how your body is responding to your disciplined regimen. Over-training can not only lead to overexertion or fatigue, but it can also lead to injury, which otherwise could have been prevented. It is great to push yourself to meet the challenge, but do so cautiously as you listen and learn what your body can and cannot do.

Physiology side note: Fast-twitch muscle fibers used in high intensity exercise activities take approximately 48 hours to fully heal, which is twice as long as slow-twitch muscle fibers used during slow activities.

You are supposed to feel energized after your workout; if not, you may be overdoing it.

3. Mix it up. Aim for a balanced workout that will allow you variety and keep it interesting and FUN! With any kind of exercise it is important to consider your core, a large group of 29 muscles, not only in the abdomen, but also the back and pelvis, are your foundation for movement of the whole body. Keeping the core strong will help support, stabilize, and balance the spine and the rest of the body, while keeping it less prone to injury; Yoga & Pilates are great at strengthening the core. As a chiropractor, I see a lot of patients who suffer from needless back pain due to weak core musculature.

Fitness examples: interval training (short bursts of high-intensity exercise alternated with small recovery periods of rest); strength training of different muscle groups each day with weights that will exhaust your muscles in 12-15 repetitions with up to 3 sets; and always remember to stretch to bring blood flow to your muscles to warm them up and increase the elasticity of the muscles and joints.

So consider these approaches to your optimal fitness program that will allow you to further embrace your healthy habits in the New Year and encourage you to maintain a healthy lifestyle for life! I’m cheering for you and remember to have fun!

I would love to hear what changes you have made and how your progress is coming along, so please share in the comments below.

Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

New Year Motivation to Exercise

With the New Year on the brink, many people are indulging in resolution making, which many times includes a new exercise and diet regiment. So here’s a little motivation to get you started:

Exercising and working out can be a difficult task when you have zero motivation. We are all well aware that we should move each day. We know it’s good for us for many reasons, for the heart, brain, mood, weight loss, and more. Getting the started can be a true struggle.

Shifting the perspective is the key to conquering the challenge of starting a new exercise regime or maintaining a current one. Your body depends on you to keep it healthy and strong.

So here are some tips on getting a successful start and sticking to your guns:

Your intention will pave the way. Why are you working out? What are you trying to get out of your workout? Be clear about what you want for yourself. Determine how you want to feel. Want to boost your confidence? Want to achieve a certain goal or milestone? Want to feel proud of your accomplishment? Want to feel strong? Determine your desired feeling and embody it before even getting out of the door. This will allow you to tap into motivation that will last for the short- and long-term goals.

Choose your mantra. As you head out the door, think of a phrase, formula, meditation, to keep you focused and maintain you motivated when the going gets tough. Make sure that your mantra is aligned with your intention and desired feeling.

Allow yourself to be empowered in order to stay positive and keep on going.

Give yourself the rest. We often forget that the rest is essential in order to allow for everything we did during the workout to set in. The muscles actually grow during the rest, and not while you’re doing the work. Allowing yourself to rest will keep you from fatiguing, getting injured, or getting sick. Slow down your work out, throw in a little breathing meditation, spend a slower day in nature, or just take a day off. It will be ok! Make sure to remember that your movement of choice is meant to create a better version of YourSelf.

Be good to YourSelf. Leave the negative talk elsewhere. Silence your inner critic. Offer some loving kindness to YourSelf. Remember your intention. Embody your intention. Believe in Yourself. Enjoy the movement. Do it again tomorrow!

Have suggestions? How do you stay motivated? Share in the comments below.

Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

10 Natural Mood Boosters

Food can make a significant difference when it comes down to your mood. Healthy food choices can act as natural anti-depressants while making you happy as it increases the level of seratonin in the brain and the rest of the body. Portion of the seratonin in the body is actually produced in the gut, so making the right nutritional choice is essential. Eating food, such as junk food, negatively affects your health as you are not getting proper macro- and micro-nutrients, and in some cases, unhealthy food can actually leach nutrients from the body.

Here we are going to look at foods that meet the qualifications that will make you happy and healthy:

Swiss Chard contains a lot of magnesium. Magnesium is a nutrient that is a vital part of the biochemical reactions that increase energy levels in the human body. A study in 2009 in the “Australian and New Zealand Journal of Psychiatry” discovered that lower magnesium levels were associated with higher depression scores.

 

Blue Potatoes are becoming much more popular at your local grocery store or farmer’s market. They have powerful antioxidants known as anthocyanins; anthocyanins provide neuro-protective qualities, like reducing the brain inflammation that is commonly associated with depression, and boosting short-term memory. Your thyroid gland is maintained, as well, by the iodine found in the peel.

Mussels have moderate to high amounts of Vitamin B12, Selenium, Iodine, protein, and Zinc, while being low in calories and fat. The Iodine helps to support the thyroid gland, which helps to regulate mood and weight; the Selenium and Zinc help the thyroid gland, as well. The Vitamin B12 helps to strengthen and insulate a person’s brain cells, which keeps the brain sharp over time.

 

Dark chocolate improves the blood-flow to the brain, and provides an instant boost in concentration and mood. This will help you to feel more energetic and vibrant. However, don’t go overboard: The “Journal of Psychopharmacology” says that all you need is a few ounces of dark chocolate each day to reap the benefits. Milk and German chocolate do not have the same benefits.

 

Calcium – which Greek Yogurt has large amounts of (more than milk) – helps a person’s brain by causing it to release happiness-inducing neurotransmitters. Greek yogurt also has more protein than regular yogurt, which makes weight-loss easier. Also, available with goat’s milk.

Asparagus has high levels of folate and tryptophan. Low levels of folate have been linked to depression in half of all cases of depression, according to recent research. Tryptophan is also used by the brain to make serotonin, which is one of the human brain’s main mood-stabilizing neurotransmitters. Turkey is a great source of tryptophan; it does require calories in order to activate its sedative-like effects.

 

In regards to health, honey is far better than regular sugar. Honey contains kaempferol and quercetin, which helps to prevent depression (and keep your brain healthy) by reducing inflammation in the brain. It also won’t send your body into “fat-storage” mode, like regular sugar can, by having less of an impact on blood-sugar levels.

 

Cherry tomatoes and all tomatoes have a substance known as lycopene. Lycopene is an antioxidant that fights inflammation in the brain and generally protects the brain. For best results, eat them with olive oil; olive oil helps to increase the absorption of lycopene.

 

Eggs contain moderate-to-large amounts of Zinc, Vitamin B, Iodine, Omega-3 Fatty Acids, and protein. Not only can eggs keep you energized, they can also keep you full (stomach-wise) for longer! A 2008 study in the “International Journal of Obesity” found that people who had eggs for breakfast lost considerably more weight, compared to those who ate bagels for breakfast.

Coconuts contain medium-chain triglycerides. Medium-chain triglycerides are special fats that fuel better moods and promote general brain-health. Coconut is also a healthy source of fat and can withstand high heat without going rancid.

Few more tips on how to increase seratonin, “the feel good hormone”:

• Chiropractic care – to maintain an optimally functioning nervous system within a subluxation-free spine
• Smiling – the act itself releases seratonin in the brain
• Deep beathing technique – cheap and easy to implement immediately; click on the link for instructions!
• Physical activity – clears the mind, increases blood flow to the brain and body -> boosts seratonin, and increases energy levels
• Water - hydrates all the cells in the brain and body, increases energy, and decreases the stress toll on the body
• Spending time in nature – increases oxygen in the brain and body, promotes a sense of calm, and boosts energy
• Green smoothie/juice – increases level of antioxidants and increases energy while lowering pH to a more alkaline level

Feel free to contact me here with any questions, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Less Headaches = Better Health & Life

Headaches and migraines are a common complaint among individuals seeking chiropractic care. Millions of people, predominantly women, suffer needlessly. In women, many times headaches and migraines may be hormone-related, especially during the menstrual circle and menopause. Headaches and migraines may have a number of symptoms of varying intensities affecting the patient during an episode, from throbbing and pulsing head and neck pain to light and sound sensitivity, and in extreme cases, nausea and vomiting. The pain and discomfort may last from several hours to several days, which makes life less enjoyable.

Important to remember: If the symptoms persist for an extended time period and have neurological indicators, such as numbness and tingling on one side of the body, vision problems and vision loss, and severe headache ‘like you haven never experienced before’ this time, you should immediately consult your primary care physician.

In the following post, we will discuss a few things you can do to help reduce the intensity and frequency of headaches and migraines.

Two of the major food allergens, wheat and cow’s milk, have been linked to headaches, especially migraines. In addition to those two culprits, other grain cereals, cane sugar, yeast, corn, soy, citrus, eggs, beef, caffeine, and chocolate have also been identified as causative indicators in over 150 different clinical studies. People who maintained a grain-free and dairy-free diets tended to see a decrease in pain and frequency of headaches and migraines.

Besides these major food allergens mentioned above, processed foods contribute to a number of ailments and allergies, even in people who are non-chronic headache sufferers. Processed foods contain a wide variety of chemically altered additives, such as coloring, flavoring (i.e. MSG), preservatives, artificial sweeteners (i.e. aspartame), and other additives, which promote severe symptoms in people with headaches and migraines. Furthermore, food sensitivities may also occur with the following symptoms:

• Bloating, gas, belching, or other digestive distress after meals
• Chronic constipation or diarrhea
• Low energy or drowsiness shortly after a meal
• Nasal congestion and mucous discharge up to 7 days after eating an allergen food

If these are common after you eat, you may need to investigate if you have specific food sensitivities. One of the ways to help is by keeping a daily detailed food diary to determine what specific food seems to induce your headache and migraine symptoms, which in turn will help you heal your gut. The next step would be to eliminate the reactive food(s) from the diets and monitor the progress. It is also important during this time to read the food labels to ensure to avoid chemical food additives as a person can be sensitive to those, just as much as they can be sensitive to specific food items.

So, when choosing the foods TO eat to keep headaches and migraines at bay and overall health: 

• Eat fresh, unprocessed, whole, organic, and non-genetically-modified foods from local sources
• Eat at least 1/3 of your food (vegetables, fruit, and nuts) raw or lightly cooked
• Grass-fed meats and wild-caught fish
• Avoid grains and other products that contain gluten
• Avoid any irritant foods that you’ve determined during the elimination process
• Avoid artificial sweeteners of any kind

When eating a diet of foods listed above, there may be very limited need for additional supplements as these food deliver many micronutrients, vitamins, and minerals. However, here are a few supplements that may be helpful in reducing headaches and migraines, as well as general health:

• Ubiquinol, a reduced form of CoQ10 for improved mitochondrial function in healthy cells, tissues, and organs
• Magnesium for relaxation of blood vessels in the brain and body
• Vitamin B2 (riboflavin), B6, B12, & folic acid

Even though, this is an obvious example, exercise plays a very significant role in reducing headaches and migraines. Exercise is one of the best way of increasing oxygen and blood flow to the brain and the body, increasing energy levels, improving the mood, and ultimately reducing headaches.

Dr. Tijana in action!

With Chiropractic, keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your local chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

 

 

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

10 Healthy Tips for Cold Weather

With the colder months upon us and the holiday season just around the corner, this can be a wonderful time of the year. However, it is important to take good care of yourself – body, mind, and spirit! So here are some simple tips on helping you stay healthy and happy during a potentially stress-induced festivities. 

Stay nourished. The holiday season can be a time of indulgences, like baked goods, breads, cheese, and alcohol. So in preparation for the big festivities, consider reducing stimulants, such as sugar, caffeine, alcohol, simple starches, and other heavy chemically-laden foods. Take a short reprieve by enjoying quality nutrient-dense foods and supplements. A good addition to the holiday regiment is magnesium-packed foods, such as lots of vegetables, legumes, and whole grains, to help maintain a healthy response to stress. If you have a need for an extra calming effect, especially if travelling, consider a magnesium supplement, such as Natural Calm at your local health food store.  Using spices, such as garlic, ginger, and peppers, in cooking are a great way to boost the immune system and protect the body against colds in a shorter time span. It is also important to listen to your body and observe how you feel. Make sure to include enough omega-3s in your diet, such as fish, nuts, and seeds, which will help you reduce the amount of inflammation in the body and fight the winter “blues.”

Stay hydrated. This may be a bit redundant, but hydration is essential regardless of the season. It helps control appetite, reduces overindulgences, helps control the metabolism, moisturizes the air in the lungs as well as all cells of the body, and detoxifies, especially with a heavier alcohol intake.

Soothe with warm liquids. Warm tea can be great for a sore throat and cough, breaking a fever, calming nausea and upset stomach, and improving digestion. My go-to choices include mint, ginger, chamomile, green tea, etc. They are delicious with raw honey, lemon, and cinnamon sticks. Other great beverages are warm cider and hot cocoa with almond milk. In addition, this is the ultimate time for delicious soups, which can be prepare with a multitude of choices with lots of vegetables, legumes, grains, and lean proteins.

Take the time to breathe.  I find myself reminding my patients of that continuously. Stress often makes us forget to breathe as well as forget how to breathe properly. Consider this breathing exercise: Sit still and tall somewhere comfortable with a neutral spine. Close the eyes and begin breathing through the nose. Inhale for a count of 2; hold the breath in for a count of 1. Exhale gently, counting out for 4; finish by holding the breath out for a count of 1.

Move your body. Exercise is a great way to reduce stress during hectic times, while staying healthy, maintaining weight, increasing energy levels, and improving the mood. During the winter months, you may have options for some fun outdoor activities and sports, such as hiking,  ice skating, snowboarding, hockey, and sledding.

Go outside. As the days get shorter and darker and colder, it is important to spend some time outside in the sunshine to increase the vitamin D production. So get outside for 15 minutes a day 3-5 times per week to improve health and mood. Consider changing the light bulbs and  in your house to “full spectrum” bulbs and lighting systems (this is great product by Nikken) to mimic natural light. The dietary supplementation of 2,000-4,000 IUs is available in foods, such as shiitake and button mushrooms, fish, cod liver oil, eggs, and cruciferous vegetables.

Explore natural health options to maximize the immune system function that will lead to less stress and better health during the colder months! 

Get some sleep. With a busy holiday schedule, sleep is often sacrificed. Time management and discipline are essential in maintaining a consistent sleeping schedule. Aim to get 7-9 hours of sleep to normalize the sleeping pattern and get more energy. “Full spectrum” lighting systems, similar to the one by Nikken, is another great way to help maintain natural circadian rhythms, the cycle of sleeping and waking.

Take a hot bath. Soaking a hot bath once a week with Epsom salt, essential oils (try lavender, eucalyptus, and chamomile), and even baking soda is a great way to relax, calm the mind and body, as well as detoxify from toxins. If you take a bath before bed, it can improve sleep and help you feel energized the next day.

Chiropractic. Keeping the nervous system at optimal function by allowing the body to communicate to the brain appropriately is a vital aspect of spinal and overall health through a natural, effective, drug-free approach to health that promotes natural healing function and potential.. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Chiropractors work with people of all ages, including newborn babies, pregnant women and children. Talk to your local chiropractor today and start on the path to health to maximize your nervous and immune system function that leads to overall more energy and increased vitality! 

Be generous. Giving to others should be a part of our everyday life, yet this tends to be the time that it is the most often remembered. Take the time out to help and nourish others by offering your generosity, not necessarily in terms of material things, but offer your time and volunteer for those who need the help in any shape or form. By nourishing and loving yourself, be grateful for your circumstance and offer your love to others. In addition, accept the help from others because they want to be of service to you as well. This is a season of giving and receiving, so practice both!

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

11 Tips on Healthy Holiday Eating

The holidays can be a lovely time to spend with family and friends; however, it can wreak havoc on a healthy eating habits. A change in normal eating habits may result in excess weight gain, which tends to be harder to lose. Over time this can be additional weight a person carries, which may create health conditions that can be prevented by utilizing healthy eating habits.

The main culprits are foods with increased amounts of sugar, fat, sodium, and calories. So here are 10 simple tips to consider that will help you engage in healthy eating habits:

1. Eat before you leave the house. Eating something at home before heading for a holiday gathering will mean that you are already satisfied and not starving, which means that you are less likely to indulge in a large amount of food. Also, eat breakfast to prevent overeating later in the day.

2. Bring a healthy dish. Contributing a healthy option for the holiday meal will ensure that there is something you are certain will help you stick to your healthy eating habits.

3. Keep a food diary. Maintaining a record of what you are eating will help you stay committed to your habits and goals. There is a number of websites and mobile apps that can help with this process. In addition, you can also easily track how much water you are drinking and how much you are exercising.

4. Choose foods wisely. Filling the plate with whole foods, leafy greens, vegetables and non-creamy vegetables dishes, and lean protein is key. Keep your plate bright and avoid dull-colored foods, such as processed foods, sauces and dips because they tend to have a lot of sugar, fat and calories. To control portion sizes, use a smaller plate and serving utensils,  make sure that your food does not stack on top of each other, and keep your plate throughout the whole meal, so that you can avoid taking a second trip to the table. Also, choose to be the last in line to decrease the visual appeal of food.

5. Watch your alcohol intake. Alcoholic beverages, especially the holiday-flavored ones, are loaded with added sugars and calories. Keep your drinking under control by diluting the alcohol with some club soda, a little cranberry juice, and lemon and lime wedges. Also, drinking from tall, skinny glasses will help you pour less. Always remember to drink a glass of water between alcoholic beverages.

6. Be a helpful guest. Helping out the host throughout the gathering by collecting and doing

the dishes, serving drinks, and playing with the small children will allow you to keep moving and not only sit around and eat. The host will be grateful for the help and you will get a chance to burn off some of the foods you ate.

7. Eat in a smaller group. Eating in a large group will cause you to eat more because it takes longer to sit through a whole meal, so be the last one to sit down and the first one to get up. You can volunteer to sit at the kids table. Also sitting next to another healthy eater is helpful, so that the two of you can help keep each other in check.

8. Grab a mint immediately after a meal. A fresh palate will help curb second helpings, cravings, and additional snacking. Also, to avoid noshing, stand further away from the table and move around the room.

9. Wear slimmer fitting clothes. People tend to wear clothes with an elastic waist for the holiday parties, which allows you to eat a lot of food without feeling discomfort. So to keep yourself in check, avoid elastic waists or wear a belt to ensure you can still fit into your favorite slim-fitting pants.

10. Maintain an exercise schedule. The holiday season can get very busy, but making sure to get some sort of daily exercise will be essential. The key is to accumulate 30 minutes of moderate exercise each day, so break it up throughout the day, get others involved to play outside, organize a workout-date with a friend ahead of time, and take a walk with Grandma. Even all the holiday shopping from store to store will count.

11. Consider your surroundings. The holiday theme is wrapped up in a red color scheme, which is the color that stimulates appetite. So avoid eating places that are heavily decorated from top to bottom.

Utilize these strategies to help you enjoy the holiday gatherings while still maintaining the healthy lifestyle and eating habits.

Have a safe and healthy Thanksgiving holiday!

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

New Logo

Today is a very exciting day as this is the showcase for the official brand new healthy.BEing family wellness logo, designed by the very talented Elizabeth Landt.

Have any questions? Contact me below, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana