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Category Archives: Breathing

5 Essential Oils for Every Home

14 Monday Oct 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Children, Essential Oils, Family Health, Nutrition, Safe Environment, Safe Home, Stress Management, Wellness

≈ 3 Comments

Tags

5 Essential Oils for Every Home, aromatherapy, Dr. Tijana DC, Dr. Tijana Sefic DC, essential oils, eucalyptus, healthy.BEing family wellness, lavendar, lemon, peppermint, tea tree

Aromatherapy is a form of alternative medicine with healing properties close to homeopathic remedies. The therapeutic benefits of aromatherapy vary from a little mental boost; to soothing sunburns, achy muscles; relieving some anxiety; as an antiseptic, and plethora of other applications.
Aromatherapy oils are made by extracting the natural oils from various parts of plants. Typically, steam distillation is used to produce the oils. Steam will run through the plant breaking down the cells that carry the oil. The oil and steam are then carried to a cooling chamber where they are separated resulting in the capture of the essential oil.

Here is a list of a few choice oils to have handy at home:

1. Lavender: Lavender oil has this yummy, fresh floral scent with a dash of sweetness and herby aroma. It smells amazing, as it is also the most versatile of all essential oils. Therapeutically, lavender oil has a calming effect for those suffering from anxiety. Medicinally, it can be used as an antiseptic and pain reliever to soothe minor burns, insect bites and stings, and muscle or joint pain. For a little pick-me-up, even one breath will make you feel blissful.

 


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.

The Essential Oils work as a great compliment to help enhance a healthy lifestyle!

20130911-203136.jpg

healthy.BEing family wellness is now offering Young Living Essential Oils in the office as an independent distributor with a complete line of therapeutic grade essential oils for every day use, from aromatherapy, massage therapy, emotional health, personal care, nutritional supplements, household solutions, and much more.

Become a Customer HERE

Complete Product Line

When you locate products you’re interested in, create online account by adding Sponsor ID/Enrollee #1420680, or clicking the “Become a Customer” link above.

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!

Pregnancy & Chiropractic

27 Wednesday Feb 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Chiropractic, Exercise, Family Health, Infants, Pregnancy, Prenatal Care, Sleep, Spinal Health, Stress Management, Wellness, Women's Health, Yoga

≈ 2 Comments

Tags

chiropractic for pregnancy, Dr. Tijana DC, Dr. Tijana Sefic DC, Georgia Birth Network, healthy.BEing family wellness, Pregnancy & Chiropractic, prenatal chiropractic, prenatal chiropractic care, prenatal massage, prenatal yoga

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!

Top 5 Aromatherapies to Try Today

12 Tuesday Feb 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Meditation, Sleep, Stress Management, Wellness

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aromatherapy, breathing, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, lavender, relaxation, stress management, Top 5 Aromatherapies to Try Today, well-being, wellness

Aromatherapy is a form of alternative medicine with healing properties close to homeopathic remedies. The therapeutic benefits of aromatherapy vary from a little mental boost; to soothing sunburns, achy muscles; relieving some anxiety; as an antiseptic, and plethora of other applications.
Aromatherapy oils are made by extracting the natural oils from various parts of plants. Typically, steam distillation is used to produce the oils. Steam will run through the plant breaking down the cells that carry the oil. The oil and steam are then carried to a cooling chamber where they are separated resulting in the capture of the essential oil.

Here is a list of a few choice oils to have handy at home:

Lavender: Lavender oil has this yummy, fresh floral scent with a dash of sweetness and herby aroma. It smells amazing, as it is also the most versatile of all essential oils. Therapeutically, lavender oil has a calming effect for those suffering from anxiety. Medicinally, it can be used as an antiseptic and pain reliever to soothe minor burns, insect bites and stings, and muscle or joint pain. For a little pick-me-up, even one breath will make you feel blissful.

 


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!

10 Ways to Stay Healthy during Winter

04 Monday Feb 2013

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Chiropractic, Diet, Exercise, Family Health, Nutrition, Sleep, Spinal Health, Stress Management, Wellness, Yoga

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10 Ways to Stay Healthy during Winter, breathing, chiropractic, Dr. Tijana DC, healthy.BEing family wellness, hydration, meditation, nourishment, sleep, winter health tips

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

10 Natural Mood Boosters

27 Thursday Dec 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Chiropractic, Diet, Exercise, Family Health, Nutrition, Spinal Health, Stress Management, Wellness, Yoga

≈ 3 Comments

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10 Natural Mood Boosters, blue potatoes, chiropractic, chocolate, colorful vegetables, Dr. Tijana DC, eggs, exercise, healthy.BEing family wellness, honey, natural mood boosters, nature, physical activity, water

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!

Healthy Cold Weather Tips

29 Monday Oct 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Chiropractic, Diet, Exercise, Family Health, Nutrition, Sleep, Spinal Health, Stress Management, Wellness

≈ 6 Comments

Tags

breathing, chiropractic, Dr. Tijana DC, exercise, generosity, gratitude, healthy cold weather tips, healthy foods, healthy winter tips, healthy.BEing family wellness, hydration, immune system, magnesium-rich foods, natural health, nervous system, Nikkken, nutrient dense foods, sleep, subluxation, vitamin d, water

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!

Healthy Skin Tips for Every Day

16 Tuesday Oct 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Exercise, Meditation, Nutrition, Wellness, Women's Health

≈ Leave a comment

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alkalinity, beautiful skin, Dr. Tijana DC, exercise, healthy skin, healthy skin tips, healthy skin tips for every day, healthy.BEing family wellness, hydration, meditation, nutrient dense foods, nutrition, pH levels

Beautiful skin start internally by keeping the body healthy and strong from inside out. Our bodies can be taxed by poor eating and lifestyle habits, and environmental pollutants. If the body is well nourished with all of the appropriate nutrients, the skin will be radiant and healthy. However, if the body lacks these vital nutrients, the skin will reflect that with signs of stress and aging. In addition, some of the beauty products may contain harmful chemicals and threaten long-term health and beauty.

Here are some suggestions for remedies on how to accomplish beautiful, healthy, and balanced skin from inside out:
Nutrition: Eating a diet rich in fatty acids, minerals, and green leafy vegetables is important to maintain the right balance of nutrients with plentiful fiber and water. Eliminating sugar, gluten, dairy, and processed food products help decrease inflammation and acidity in the body. This combination of dietary choices helps maintain a healthy digestive system and support proper elimination, which allows for an active metabolism, increased energy levels, and beautiful skin. Consider green juices that purify kidneys, clean the blood, increase the alkalinity in the body, get rid of acidic waste, and hydrate the body on a cellular level, which all lead to radiant skin and health. Limit caffeine and alcohol consumption as they significantly dehydrate the body.
Hydration: Keeping the body well hydrated inside and out is important to keep the cells moisturized. Drinking enough water is essential. In addition, keeping the living environment humidified decreases the tendency for dry skin and scalp, even nasal passages.
Skincare products: Choose products that do not contain chemical preservatives, synthetic fragrances, and harsh abrasives. Maintaining a delicate moisture balance is important not to dehydrate skin’s barriers, so avoid any product that contains alcohol, glycerin, benzoyl peroxide, sodium lauryl sulfate (SLS), and BPA. Consider using products that contain naturally-occurring fruit acids or enzyme, which allow for a better absorption of topical antioxidants and humectants.
Exercise: Moderate physical exercise each day increases blood flow to the skin, the brain, and the organs of the body, which results in a beautiful flushed complexion and glow, as sweating eliminates toxins. It also helps improve sleep, which encourages regeneration of body’s tissues.
 
Shower routine: Before bath time, consider dry brushing to remove dead skin cells and increase circulation and stimulate the removal of toxic through the lymphatic system. Also, use lukewarm water and not spending prolonged time in the shower or bath. Alkalizing water filters for the whole house, especially for the shower, are a great way to change the skin’s pH and decreasing dryness.
Mediation: Creating a daily practice to decrease stress in your life is a great way to rejuvenate the mind and body. Meditation, breathing exercise, and yoga all promote diaphragmatic breathing, increased blood flow, and mental and physical rejuvenation to the whole body system.
So before using a new skincare product, consider nourishing your body from inside out in order to allow you body and spirit to shine through without the additional layers. Spend some time on yourself by feeding your body, mind, and spirit each day, and your skin and body will reflect the self-care you offer to yourself.

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!

Weekly Inspiration

11 Tuesday Sep 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Meditation, Stress Management, Wellness

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being yourself, Dr. Tijana DC, healthy.BEing family wellness, inspiration, mantras, weekly inspiration

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!

Reduce Stress Now!

08 Wednesday Aug 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Meditation, Sleep, Spiritual Growth, Stress Management, Wellness, Yoga

≈ 5 Comments

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acupuncture, breathing, breathing techniques, chiropractic, cortisol, Dr. Tijana DC, grounding, healthy.BEing family wellness, massage, meditation, pets, physical exercise, relax, relaxation, stress, stress management, stress relief, stress relieving techniques, stressors, yoga

Stress is ever-present in our daily lives. How many times have you heard those around you, including yourself, say that they’re stressed out?! But what does that exactly mean?

Many times we equate stress with emotional or psychological stress, such as being worried about a job, career, money, health, family, marriage, children, friends, social situations, you name it. The reality is that our bodies do get stressed out for different reasons from the inside out. So let’s first figure out what types of stressors we encounter on the every day:

  • Physical – strenuous activities, cold/hot temperature extremes,  injury (falls, slip, accident, etc.), subluxated vertebra, etc.
  • Emotional – anxiety, depression, guilt, etc.
  • Chemical – poor diet, inflammation, chemical toxins in home and environment, etc.

Cortisol, the “stress hormone”: a steroid hormone produced by the adrenal glands, which is usually released during times of stress (physical, chemical, and emotional) to maintain homeostasis in the body. With consistent amount of stress bombarding the body, the cortisol is continually released and has serious, negative effects on health, such as stress on the cardiovascular system, decreased immunity, higher risk for type II diabetes, osteoporosis, obesity, high blood pressure, and the loss of reproductive health.

Stress can be manageable. Finding some activities to decrease the amount of stress in life can help decrease the damage to the body, mind, and spirit, as well as add years to life and improving vitality. Figuring out a way to make everyday situations less stressful and more manageable is a good way to deal with stress.

Breathing relaxation techniques: The cheapest and easiest method to implement immediately.

Here is a quick and simple method of putting your body into a more relaxed and calm state of mind and body, which can be be practiced into a discipline over time for an improved mood and overall sense of calm:
  • 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 2…
  • Exhale gently, counting out for 4…
    • Finish by holding the breath out for a count of 2
  • Keep your breathing even and smooth.
  • Repeat the cycle 10-15 times.
  • Return to normal breathing.
Other stress-lowering suggestions may be less intentional and obvious; yet at the same time, these tips will have significant benefits to health improvement and stress-lowering capabilities:
  • Grounding exercise– easy and free by connecting to the Earth
    • Stand or sit with bare skin exposed to grass, sand, dirt, or even concrete for 20-plus minutes each day
    • Connecting allows the body to gain electrons to neutralize free radicals and decrease oxidative stress
    • Overall decreases the amount of inflammation in the body and improves overall health being
  • Meditation– similar to breathing technique
    • Takes a little bit of time and discipline, but raises the consciousness and allows the brain to let go of the clutter and noise
    • Start it with the breathing technique ABOVE and introduce an intention with it to help focus the mind
    • Once the practice is automatic, the mental clarity and stress relief will be evident
  • Pets
    • Interacting with an animal has been shown to decrease blood pressure and increase immunity as well as offering companionship of selfless kind
    • Petting, playing, or talking to an animal can be therapeutic and fun!
    • Getting a pet, volunteering at an animal shelter, or even walking your friend’s or neighbor’s dog may be a good start!

Some obvious stress-relief choices that benefit the calmer state of mind and body also include:

  • Yoga
  • Massage
  • Acupuncture
  • Vigorous physical exercise
  • Vacation

Dr. T’s favorite way to relax is with toes in the sand & surf!

Practicing any of these stress-relieving techniques each day for even 5 minutes will allow you to raise your awareness and eventually reach the point where this process will become subconscious! You will be able put yourself into a more relaxed and calm state of mind and body, no matter where the stress is coming from!

With chiropractic, keeping the nervous system is the optimal mission and is facilitated though proper spinal health. 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. Talk to your local chiropractor today and start on the path to health!

Have questions? Contact me here, 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!

Get Good Night’s Sleep Tonight!

31 Tuesday Jul 2012

Posted by Dr. Tijana S., D.C. -- healthy.BEing family wellness in Breathing, Diet, Meditation, Nutrition, Sleep, Spinal Health, Stress Management, Wellness

≈ 9 Comments

Tags

adrenal stress, body repair, chiropractic, Dr. Tijana DC, healthy spinal alignment, healthy.BEing family wellness, immune system, regular exercise, sleep, spinal health

A good night of sleep is one of the pillars of health because this is the time the body is able to heal and repair due to protein production that forms repair building blocks for cells. Sleep is an essential period allowing the body to recuperate from the effects and challenges of daily life on both body and mind.

It has become increasingly more difficult for many people to disconnect – from cell phones, tablets, laptops, television, music players – resulting in a lack of rest and chronic sleep deprivation. Interrupted or impaired sleeping patterns can have serious, far reaching effects on health, such as:

  • Weakened immune system
  • Accelerated tumor growth
  • Impaired memory and ability to recollect
  • Decreased physical and mental performance
  • Less melatonin -> inability to suppress free radicals
  • Increased adrenal stress
  • Worsening of blood pressure and cholesterol levels
  • Increased inflammation level due to stress hormones
  • Increased risk for weight gain due to irregularity of ghrelin and leptin — appetite-controlling hormones
  • Feeling sluggish and lethargic upon awakening

So the question is: what can be done for a better night of sleep? Below are some suggestions that may bring you to a more peaceful slumber and a refreshed awakening the next day:

  • Limiting stimulants (caffeine and alcohol) during the day and before bed
  • Avoiding sensitive foods (sugar, grains, dairy) & eating easily digestible foods before bed
  • Keeping the bedroom cool
  • Exercising regularly (as little as 30 minutes a day)
  • Practice a deep breathing or relaxation technique to counter stress, reduce stress hormones and blood pressure
  • Choosing a mattress to promote healthy spinal alignment
    • A well built mattress with the right amount of firmness (the firmer the better) without being stiff

  • Choosing a proper sleeping position
    • Sleeping on the back or the side with enough support under the neck in order to maintain a neutral spine through the body
    • Avoid sleeping on the stomach to decrease pressure on joints and muscles, as well as decreasing strain on the facet joints in the lower back due to excessive curvature while on the stomach
  • Cautiously consider natural sleep enhancers & consult with your health care provider!
    • Valerian root, 5-HTP, and L-theanine are some possibilities, but not to be taken without speaking to your health care provider!
    • Melatonin should be considered WITH EXTREME CAUTION, especially if the person is of child-bearing ability for both females and males. NEVER to be used by a child!
  • Get regular spinal check-ups with your local chiropractor
    • 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.

Sleep disturbances should be taken with a lot of consideration, as it is a vital function in the nervous-system-modulated process of the brain. As a chiropractor, keeping the nervous system is the optimal mission and is facilitated though proper spinal health. 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. So do take that in consideration when assessing your sleeping patterns. Aim for a night of 7 to 9 hours of sleep for the ultimate health benefits: for your heart

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!

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