Why is this of importance to you? Each of these postures puts extra weight and pressure on the spine and can lead to a number of debilitating problems from tension and soreness to headaches, neck and back pain, and fatigue. What is becoming increasingly evident is that poor posture ultimately influences the spine and nervous system, and in turn, overall health and well-being.

The following are some suggestions on what your posture should look like behind a desk in a seated position:

The Right Seat

Seat height: adjustable ranging from 16-21 inches. Position with feet flat on the floor, with thigh horizontal and arms even with the height of the desk. Seat width and depth: for comfortable support, 17-20 inches in width. Sit with the back against the backrest while leaving 2-4 inches between back of the knees and seat of the chair.
Lumbar support: for support of the inward curve of the lower back to prevent slouching and straining the muscles in the low back.
Backrest: for support of the natural curve of the spine in mid- and lower back, 12-19 inches wide.
Seat material: to provide enough padding to be comfortable to sit on for extended period of time. Choose a breathable cloth fabric.
Armrests: for relaxed shoulders and arms.
Swivel: for easy rotation to access different areas without straining.

Sitting Position

Position the monitor at 18-24 inches (approx. arm’s length) away with top of screen at eye level. Shoulders relaxed and arms at 90° from spine, without a bend in the wrist. Hips  at 90°  with the thighs parallel to the floor. Adequate thigh and leg clearance. Knees bent at 90° with the feet supported flat on the floor.

Proper Lifting

Step 1: Test the load to assess the weight on the object.
Step 2: Stand close to the load with feet at about shoulder width, with one foot slightly in front of the  other for balance.
Step 3: Squat down bending at the knees , NOT the waist; keeping the  back straight.
Step 4: With a firm grip, slowly straighten the legs, without twisting the body.
Step 5: Keep the load close to the body to prevent any strain on the low back. If turning is necessary, turn with the feet, not with the torso.
Step 6: Follow the procedure in reverse order to place the object below the waist level.

Helpful alternatives:

Ask for assistance.
Use a cart, dolley, or another lifting devise.

Chiropractic for Postural Health

Chiropractors have seen a growing trend in posture problems and spinal issues linked to the use of laptops, computer mouse devices, portable telephones cradled under the chin, and hours in front of the TV. Our bodies reflect what we do with them most. There is also a significant increase in problems triggered by handheld computer games, MP3 players and excessive mobile phone texting, especially in a younger population of children and teens. Moreover, when young children have poor posture, it may lead to a greater risk of poor neuromotor development that will affect their health later in life.

Chiropractors are experts in the care of the nervous system and spinal health. They will help to identify and address the lifestyle habits which may have initiated the postural issues. In most cases, postural problems can be corrected and sometimes even reversed. At the end of the day, a healthy spine and nervous system means a healthier 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!

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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!

With the extensive GMO debate in the recent months, deciding whether or not to buy organic is becoming a concerning reality for many people, myself included. Buying organic food and products is better for our bodies, better for our communities and better for the planet. An organic lifestyle allows you to build,  explore, and support healthy living on a personal level and in the community as a whole. Providing high quality food and products for you and your family is important, but the price tag associated with it may seem cumbersome at time.

So here are some tips on where to invest in terms of essential organic products for your health and well-being:

Meat: Many of the animal protein choices, beer in particular, are subjected to heavy hormone and antibiotic doses. The hormones in cattle are used to artificially increase the weight gain, growth rate, and milk production. The hormones, especially the estrogen-like agents, have been linked to a disrupted endocrine function and an increased risk of cancers. Federal regulations allow hormones to be used on growing cattle and sheep, but not on poultry (chickens, turkeys, ducks) or hogs (pigs). So choosing certified organic meats allows you to avoid hormones and antibiotics.

Milk: The problem arises as the hormones rBST and rBGH, used for injection into the dairy cows for increased milk production, pass through the cows into their milk. These hormones have been banned in Europe and Canada as there is an associated risk with cancer. Look for milk that has not been treated with these hormones and is labeled rBGH-free, rBST-free, or is produced without artificial hormones. Also, explore alternatives to cow’s milk with goat’s milk, coconut milk, almond milk, rice milk, and others.

Photo Courtesy: EWG’s 2012 Shopper’s Guide to Pesticides in Produce™

Strawberries: There are potential health risk in choosing conventional products, such as strawberries, peaches, apples, blueberries, cherries, nectarines, grapes, and pears, because they have been detected with up to 13 pesticides on these fruits, especially concerning since these are typically eaten with skin on. The Environmental Working Group (EWG) puts this produce on a list called the “Dirty Dozen.”

Strawberries carry additional risk as conventional strawberries have a large surface area with a large number of seeds that may trap chemicals and make them difficult to wash off, which would also mean that those chemicals will be ingested.

Celery: It joins the ranks of the “Dirty Dozen” group, with sweet bell peppers, spinach, potatoes, and lettuce. Celery is very porous, which means that it retains up to 13 of the pesticide chemicals that are spray on it.

Tomato sauce: Choosing a glass jar or a box is a wiser choice as a means of storage due to the plastic-coated lining inside of cans, which may contain BPA and is used for protection against corrosion and bacteria. The acidity of the cooked tomatoes allows for leaching of the chemicals in the plastic coating, which may contain BPA.

Become educated about natural and eco-friendly essential alternatives for improved health and well-being!

Water bottles: BPA (bisphenol-A) is often discussed in terms of hard plastic bottles that are reused for water carrying, as BPA can leach into the water inside of the bottle. BPA is a known endocrine disruptor and has been linked to increased risk of cancers in women and men as well as reduced sperm count in men. Alternatives are glass, unlined stainless steel, or BPA-free plastic bottles. 

Food-storage containers: Again, BPA is the culprit, as many of the containers are made from hard, clear plastic, which may contain BPA, which can leach into the food inside of the containers. The leaching can occur in very cold and hot foods, which happens during freezing and heating of the plastic. The safest alternatives are glass containers with BPA-free plastic lids.

Cookware: It is important to consider what you are cooking your food in, as non-stick pots and pans start degrading and excreting toxic fumes when overheated. The fluorochemical, PTFE, becomes unstable within 2 to 5 minutes of heating and is released out of cookware, whose fumes can cause allergy-like symptoms in the airway of lungs. Choose a safe alternative with ceramic, stainless steel, or cast iron cookware.

Home cleaners: Common household cleaners may contain potentially harmful chemicals, such as ammonia, chlorine bleach, and phthalates, which can irritate skin, eyes, respiratory tract, and create endocrine and immune system disruption.

As an alternative, consider making homemade cleaners with baking soda and apple cider vinegar. Also looking for natural brands approved by Green Seal and EcoLogo.

Yard pesticides: These heavy-duty chemicals used in lawn care and gardening contain suspected carcinogens, which have been linked to issues in the brain and the nervous system. A serious problem comes from the fact that these chemicals can easily be carried from the outside into the house onto carpets and floors via shoes, which can significantly impact small children. There are natural and effective options available that are made from vinegar and lemon juice in brands, such as BurnOut and EcoClear. There are also local less-toxic lawn-care companies available.

It is essential to educate yourself on how to protect yourself and your family when choosing the right products, whether food or cleaning products. In addition, one of the approaches is to develop a network of small, independent, sustainable businesses in your community. So invest in yourself, your family, your local businesses, and your community by supporting small, local, independent vendors, such as local farmers markets, local lawn-care services, local cleaners, etc.

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!

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

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!

Peppermint: Peppermint oil has a very stimulating yet soothing aroma and is easily “Mother Nature’s Icy Hot” due to its main constituent, menthol. It is effective in arousing your mental sharpness, and it can be used to relieve congestion, headaches, migraines, digestive problems, and soothe achy muscles. To help with headaches, rub a tiny bit on the temples. To relieve muscle soreness, dilute it with a carrier oil, like grape seed oil, and rub it into whatever is sore.

Improve your physical, mental, and emotional well-being with a few breaths!

Eucalyptus: This oil has a very fresh and clean aroma that is sure to open up the airways.  Eucalyptus oil is a natural antibacterial, antifungal, antimicrobial, antiviral, and anti-inflammatory. It is best used for respiratory problems like colds, coughs, asthma, and congestion, in addition to wounds, muscle pain, mental exhaustion, dental care, and skin care. Dropping a little of this in a hot bath when congested, it is a great natural way to clear the nasal passages.

Lemon: With its uplifting and fresh scent, lemon oil can help get rid of bad vibes and increase concentration and mental awareness by rubbing a few drops on the chest and throat. It is also an antiseptic and antifungal making it a wonderful fix for scrapes, cuts, and other open wounds.

Tea Tree. A widely popular form of alternative medicine, tea tree oil has astringent properties great for alleviating oily secretions of the skin (face and scalp), but it’s terpinen content soothes minor wounds without irritation.

When purchasing or using essential oils, it is important to ensure that they are 100% pure, therapeutic grade.  They can be diluted with carrier oils (grapeseed, jojoba, or sweet almond oil) or water depending on what you are going to use the essential oil for. Before use, especially if you have any health concerns, consult with your health care practitioner.

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!

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

In this video, Martin Rosen, D.C. discusses the effects of chiropractic care both neurologically and on the vitalistic lifestyle. Learn how Chiropractic can make a difference in your and your family’s life!

Chiropractic is a branch of the healing arts that is based upon the understanding that good health depends, in part, upon a normally functioning nervous system (especially the spine, and the nerves extending from the spine to all parts of the body).

Chiropractic honors the wisdom of the body’s innate ability for self-healing!

Chiropractic improves nervous and immune system function that leads to overall more energy and increased vitality.

Did you know?! 

Chiropractic offers a gentle and safe approach to an optimally functioning nervous system for people of all ages and a lifetime of health and wellness!

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

Video of Dr. Claudia Anrig (ICPA): Chiropractic and how it fits into the wellness lifestyle for today’s families.

Guess what?! You can start your child on the read to health and wellness even in utero! Chiropractic offers a gentle and safe approach to an optimally functioning nervous system and a life of health and wellness!

Don’t 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 me below, at drtijana.dc@gmail.com, Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

Many times people can feel stuck in a repetitive, unhealthy pattern that does not serve them and that does not allow them to move forward with their lives. So how do you compassionately and lovingly create a change for YourSelf and embrace it to bring yourself into a life full of joy and love for yourself and others around you.

1. Smile. The actual action of smiling sends the whole body into a series of positive reactions. We smile; our energy increases; and the little sparkle inside of us starts to shine brightly; before we know it, the light is shining brightly. At first, doing this smiling exercise may feel somewhat forced, but before we know it, the light will ignite so quickly and brightly, that the whole body will be overwhelmed with the emotion of happiness.

2. Laugh at yourself. Learning to giggle at yourself is something that many people are afraid or unwilling to do. But this is the first step necessary for getting into the flow of your own goodness. Don’t take yourself too seriously. Be willing to connect with how you feel and shape where you want to go from there.

“If you always do what you’ve always done, you’ll always get what you’ve always got.”

3. Listen to YourSelf. Being mindful of where you are and where you want to be is a great way to create your happiness. Staying in the present mindset is essential when learning how to feel good. Setting healthy boundaries for YourSelf is important to establish your needs and how those are met.

4. Take care of your needs. Taking care of YourSelf is vital in helping us feel good. Feeling good can easily encompass eating healthy and nutritious foods, exercising, creating positive way of thinking, and surrounding yourselves with loving and supportive individuals. Yet feeling good is not limited to just these; it may also include being creative, musical, embracing a new idea or experience, reigniting an old ambition or goal, and the list goes on. Ultimately, it is important to recognize what your needs are and how to fulfill them to feel satisfied and happy in your life.

5. Be empowered. Embracing the changes we make in our lives can be uncomfortable. Once the process is started, the positive actions will create a shift in your habits and patterns. Creating your own positive energy will help carry you upward with each step.

So here are your first 5 steps to getting you started on a happy, healthy life. Write down your own 5 things that will bring more happiness to you right NOW and see how it will shift your life in a positive direction. Share it here in the comments below!

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

Be healthy & happy, Dr. Tijana