Our Community Monthly Events

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babywearing, breastfeeding, cloth diapering, COBB Moms, Community Events, Dr. Tijana DC, Dr. Tijana Sefic DC, emerge into light, mommy & me yogaplay, natural lifestyle, natural parenting, nutrition, Our Community Monthly Events, pregnancy and postpartum support, yoga

We are excited to share all of our monthly events at the healthy.BEing family wellness office and in our community!

We love offering FREE classes in the community to bring you a variety of options for a natural lifestyle, including yoga, pregnancy and postpartum support, cloth diapering, babywearing, and much more.

We’ve teamed up with C.O.B.B. Moms to offer some of their local monthly meetings at our office, so we just want to make sure that you don’t miss any of the excitement.

Our regular monthly events:
1st Tuesday of each month: Emerge Into Light meeting
2nd Wednesday of each month: Simply Blossoming: Prenatal Series (September – Preconception; October – Pregnancy; November – Birth; December – Postpartum)
2nd Friday of each month: BWI (Babywearubg International) – Cobb Chapter @ Champion Kids
2nd & 4th Tuesday of each month: Mommy & Me YogaPlay @ Carl Harrison Park in Marietta
3rd Wednesday of each month: For the Love of Cloth for all things cloth diapers

We will also be scheduling more classes on essential oils, healthy nutrition, meditation, and more soon, so stay tuned  and watch our Event Calendar regularly or sign up for the Newsletter!

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!

Natural Treatments for Fibromyalgia

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Christine Case-Lo, exercise, fibromyalgia, guest blog, guest post, Healthline, Healthline.com, Natural Treatments for Fibromyalgia, SAMe, tai chi, yoga

Guest Post by Christine Case-Lo for Healthline

If you suffer from fibromyalgia (FM), you’ve probably had to deal with disbelief and dismissal for years. The widespread pain, fatigue, depression and sleep disturbances make everyday living a challenge. Conventional medicine is finally recognizing FM and offering options for treatment. But there is still no cure and no consistent treatment that works for everybody. It is often up to the patient to find their own best treatment plan.

Natural treatments may offer relief. There are a variety of exercise and relaxation techniques, complementary medical treatments, and dietary supplements that have an impact on the symptoms of FM.

Exercise and Relaxation – Retraining the Brain

Researchers believe that faulty signaling inside the brain causes FM. Though the “why” is not completely understood, some people process pain differently. This flawed pain processing often begins after an illness or a traumatic physical or emotional event.

Using relaxation and exercise techniques, it may be possible to re-train the brain to process these pain signals in a different way. By retraining the brain, FM symptoms may decrease.

Biofeedback is a technique to train your brain to control your responses. It uses a computer and surface electrodes. The feedback from monitoring helps you understand your body’s responses. A 2007 study in India showed that biofeedback could successfully treat FM.

Tai chi is a gentle form of movement and meditation originating in China, but practiced by millions around the world. A study in the New England Journal of Medicine showed that participation in a tai chi program was effective at improving quality of life for FM patients.

Yoga is another popular form of gentle exercise and meditation. A 2011 study found that 8 weeks of yoga resulted in decreased pain and reduced levels of the stress hormone cortisol in women with FM.

Exercise really does improve pain and quality of life in those the FM. Aquatic exercise routines have been shown to help. Aerobic and stretching exercises are also beneficial.

Complementary Medicine

Complementary medicine is made up of treatment methods from non-standard medical traditions. These include massage, acupuncture, meditation, Pilates, hypnotherapy, chiropractic and much more.

Acupuncture, especially electro-acupuncture where electrical stimulation is added to the needles during treatment, may help some people with FM pain. A 2013 review suggests that acupuncture may be beneficial, but the benefits of acupuncture over a “sham” acupuncture session were not that big. Surprisingly, both types seemed to help!

A 2008 study showed that massage and the more specific manual lymph drainage therapy (MLDT) could significantly improve pain and quality of life in women with FM.

Dietary Supplements

Conventional medicine uses pain relievers like NSAIDs (Motrin, Advil, Aleve) and prescription painkillers like tramadol as FM treatment.

Antidepressants have also become important medications for FM. Anti-seizure medications are also used to reduce the firing of certain nerves. Both of these classes of drugs work to change how the brain functions. They may help the out-of-whack pain signaling by changing the levels of neurotransmitters. Certain dietary supplements try to do the same thing.

Capsaicin is the chemical that makes hot peppers hot. Spreading it on the skin depletes the local supply of a messaging chemical called Substance P. That results in pain relief. There may be some relief at a tender spot if capsaicin cream is used.

5-HTP is a popular supplement for FM. 5-HTP is a “precursor” molecule to the neurotransmitter serotonin. Taking it may increase your levels of serotonin. But it may not work as well as a prescription antidepressant. It should not be taken at the same time as a prescription antidepressant.

Similarly, the supplement SAMe may also act as an antidepressant. According to NYU Langone Medical Center, SAMe did show some positive effects in people with FM. More studies are needed. There’s no evidence that SAMe is as effective and safe as taking a prescription antidepressant.

FM patients often have low levels of magnesium. Magnesium is an important electrolyte used by muscles. A 2013 study showed that taking magnesium citrate could decrease the intensity of pain and reduce the number of tender areas.

There’s hope!

You can change how you feel! Find a doctor who knows and understands FM. Work with that doctor to combine conventional and alternative treatments. You and your doctor can develop a plan that works to treat you and your unique FM.

Christine Case-Lo loves helping people understand more about health and science issues that impact their lives. Christine is a work-at-home mom, a writer and a special needs advocate. She has degrees in medical coding, bioengineering and pharmaceutical chemistry. Educational writing has been a passion of hers since childhood. She’s been contributing to Healthline for two years.

References-

• Fibromyalgia. (August 2012) National Institute of Arthritis and Musculoskeletal and Skin Diseases. Retrieved June 15, 2014 from http://www.niams.nih.gov/Health_Info/Fibromyalgia/

• Fibromyalgia: Treatments and Drugs. (February 2014) The Mayo Clinic. Retrieved June 15, 2014 from http://www.mayoclinic.org/diseases-conditions/fibromyalgia/basics/treatment/con-20019243

• Babu, A et al. (2007) Management of patients with fibromyalgia using biofeedback: a randomized controlled trial. Indian Journal of Medical Sciences. 61(8):455-461. Retrieved June 16, 2014 from http://www.indianjmedsci.org/article.asp?issn=0019-5359;year=2007;volume=61;issue=8;spage=455;epage=461;aulast=Babu

• Wang, C. et al. (2010) A randomized trial of tai chi for fibromyalgia. New England Journal of Medicine. 363:743-754. Retrieved June 15, 2014 from http://www.nejm.org/doi/full/10.1056/NEJMoa0912611

• Curtis, K. et al. (2011) An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia. Journal of Pain Research. 2011(4):189-201. Retrieved June 15, 2014 from http://www.dovepress.com/an-eight-week-yoga-intervention-is-associated-with-improvements-in-pai-peer-reviewed-article-JPR

• Mannerkorpi, K. et al. (2000) Pool exercise combined with an education program for patients with fibromyalgia syndrome. A prospective, randomized study. The Journal of Rheumatology. 27(10):2473-2481. Retrieved June 16, 2014 from http://europepmc.org/abstract/MED/11036846

• Nutting, M. et al. (1996) An exercise program in the treatment of fibromyalgia. The Journal of Rheumatology. 23(6):1050-1053. Retrieved June 16, 2014 from http://europepmc.org/abstract/MED/8782139

• Complementary, Alternative or Integrative Health: What’s in a Name? (January 2014) National Center for Complementary and Alternative Medicine. Retrieved June 16, 2014 from http://nccam.nih.gov/health/whatiscam

• Deare, J. et al. (2013) Acupuncture for treating fibromyalgia. Cochrane Database of Systematic Reviews. 2013(5):?????

• Ekici, G. et al. (February 2009) Comparison of Manual Lymph Drainage Therapy and Connective Tissue Massage in Women with Fibromyalgia: A Randomized Controlled Trial. Journal of Manipulative and Physiological Therapeutics. 32(2):127-133. Retrieved June 16, 2014 from http://www.jmptonline.org/article/S0161-4754%2808%2900352-7/abstract

• 5-Hydroxytryptophan. (2011) University of Maryland Medical Center. Retrieved June 15, 2014 from http://umm.edu/health/medical/altmed/supplement/5hydroxytryptophan-5htp

• SAMe. (2014) NYU Langone Medical Center. Retrieved June 15, 2014 from http://www.med.nyu.edu/content?ChunkIID=21460

• Bagis, S et al. (2013) Is magnesium citrate treatment effective on pain clinical parameters and functional status in patients with fibromyalgia? Rheumatology International. 33(1):167-172. Retrieved June 15, 2014 from http://www.ncbi.nlm.nih.gov/pubmed/22271372

Get Motivated to Exercise!

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Dr. Tijana DC, Dr. Tijana Sefic DC, exercise, get motivated to exercise, healthy lifestyle, healthy.BEing family wellness, inspiration, motivation, regimen, wellness

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 regimen 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:

Let 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 necessary 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 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!

5 Reasons to Exercise Today!

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5 Reasons to exercise today, chiropractic, Dr. Tijana DC, Dr. Tijana Sefic DC, exercise, healthy.BEing fqmily wellness, holistic chiropractic, running, strength training, walking, yoga

To maintain a healthy lifestyle, exercise must be a part of your regimen. But working out doesn’t come as easily to some people as it does to others. Some people have created a habit from a young age as athletes in school, while others were not in the same mindset. So similarly to other aspect of one’s life, exercising can be simply a matter of creating a habit.

Personally, I’ve had a love-hate relationship with exercise for years. Growing up in Europe, an active lifestyle of lots of walking, biking, and regular physical education classes were just part of life. So when we moved to the US, these parts of our lives changed, which meant that exercising was a much more involved process as it required going someplace to do a specific activity. I found going to a workout gym uncomfortable, but sooner or later, I started going to yoga classes, which seemed less intimidating and enjoyable, while also getting a great workout. Over the years, I also really enjoyed getting outside, taking hikes, long walks, and swimming.

Most importantly, over this time, I’ve learned the importance of regular physical exercise and have chosen to incorporate it into my life, for my own health and well-being. But it also allows me to talk to my patients about it. So here we go!

Let’s talk about some of the reasons for why you should strap your shoes on today and just get out:

1. For better health: A number of studies have shown a reduction in lifestyle-related illnesses, and even deaths, among people who exercise, such as heart disease, cancer, diabetes, obesity, and more. Even 30 minutes of moderate exercise each day makes a significant difference.

2. For LESS stress: Exercise is a great way to reduce physical and mental stress in the body, as you increase the amount of oxygen that you are getting to your brain and muscles. At first, the rewards may not be immediate, but if you give it 3-6 weeks, you will be able to note an increase in the “feel good” hormone, serotonin, as your stress levels and even your mood improves. Your emotional state, including anxiety and depression, may see a change for the better naturally.

3. For a speedy metabolism: Your metabolism account for the quantity of calories you burn each day and how quickly that takes place. Strength training helps you do this more efficiently as it builds muscle mass, burning calories while the body is resting. If strength training sounds intimidating (I know it did to me), there are ways to do it without lifting a lot of weight in a gym. You can use your own body weight, smaller weights at home, and machines.

4. For a vibrant future: Exercise has been shown to help create neural connections in your brain that sharpen thinking and decrease fatigue, which are extremely important as we age and our cognitive abilities start decreasing. As the brain is getting more stimulation and oxygen, so does the rest of the body to help decrease the muscle loss, also accompanied with the aging process. As a result, exercise will keep you strong and independent physically and mentally for longer.

5. For a higher self-esteem: When you are fit, you look better, which makes you feel better and makes you feel and BE more attractive to others. Regardless of your relationship status, you will look and feel your best for yourself and your partner, that can open the door to a long and happy future.

So let’s vow to leave the laziness, busy schedules, and other excuses at the door, and go out and exercise! It’s okay to start out small and work your way up. Get inspired and then some. Create a habit of even 30 minutes a day. Add a few pounds of weights or do planks in between commercials of your favorite TV show. Like Nike says, just DO IT!

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!

Chiropractic For Pregnant Mommies

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chiropractic, Chiropractic For Pregnant Mommies, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, neuromusculoskeletal disorders, pediatric chiropractic, posture, pregnancy, Pregnancy & Chiropractic, prenatal care, subluxation

Pregnancy is one of the ultimate times of change for many women, on a physical, biochemical, and emotional level. The physical transformation is certainly very significant, including weight gain, postural changes, and hormonal changes throughout the process. The increased stresses and demands on the body may result in some degree of discomfort and may vary among the pregnant moms. The women who were experiencing body discomforts prior to pregnancy may notice an exacerbation (worsening) of symptoms.

According to Institute of Medicine guidelines, the average weight gain for a woman with a healthy pre-pregnancy BMI range is between 25-35 pounds, which varies for underweight pre-pregnant women (28-40 pounds), overweight pre-pregnant women (11-20 pounds), and women carrying multiples. It is important to know a mom’s pre-pregnant BMI range to best determine what the expected weight gain should be and make lifestyle changes accordingly. Excess weight gain can be associated with serious medical conditions:  gestational diabetes, pregnancy-induced hypertension, longer labor times, and increased likelihood for medical interventions, such as induced labor and Cesarean section.

A woman’s posture throughout pregnancy will continually change in order to accommodate the body for the growing fetus. The postural changes are heavily influenced by the secretion of pregnancy hormones, which allow for relaxation of ligaments that support the skeletal structure of the body, especially important in the pelvis during the pregnancy and labor. The woman’s center of gravity will begin to shift forward, even before there is noticeable “baby bump.” In addition, the curves of the spine will start changing with baby’s growth and mother’s weight gain. The curvature in the low back will be increased as the belly continues to protrude forward, which will cause additional stress on the discs between the vertebrae. Subsequently, the curvature of the upper back will increase as well in order to compensate for the load on the lower back.

Although, all of these changes in the body are part of the natural process of pregnancy, it is important for a woman to maintain a healthy (although altered) balanced posture in order to avoid discomfort and pain, prevent injury, and allow the body to transition back into its non-pregnant state post-partum. Accommodating  the growing baby within the abdomen and pelvis with appropriately enabled motion also allows for high instance of proper fetal positioning, less complications during labor and birth, and lower instance of delivery with use of instruments.

What can Chiropractic do for you?

Chiropractic aids in correcting body’s imbalances, evident in neuromusculoskeletal misalignments and overcompensations in posture, especially critical during pregnancy. The presence of these misalignments,  vertebral subluxations, will interfere with the nervous system’s ability to communicate with the body through distorted brain messages. Chiropractic offers a safe, gentle, hands-on approach to combat pregnancy discomforts, 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. Allowing the nervous system to meet its challenges with less overall stress will be able to improve the chances of healthier pregnancy naturally.

Chiropractic care continues to be important after childbirth, especially in the 2-3 months following delivery, as the pregnancy hormones start to decrease making the loosened ligaments more tight again. Helping reestablish a balanced posture post-partum will prevent pregnancy-induced neuromusculoskeletal problem, such as muscle tension, headaches, upper or lower back pain, shoulder problems, rib problems, and more.

Improving health and well-being from inside out can be facilitated through your local chiropractor, with additional support through proper movement, nutrition and ergonomics recommendations, which will help you make significant strides to prepare the body for yourself and your baby.

So in order to make the healthy pregnancy a more comfortable and enjoyable experience, here are a few recommendations to consider:

Movement: Maintaining an active lifestyle will help prevent discomfort throughout and after the pregnancy. Exercising at least 3 times a week for 30 minutes of moderate activity would be ideal. There is a number of low-impact activity choices, such as walking, swimming, stationary cycling, mild jogging (if already a runner), prenatal yoga, gentle stretching, and more. It is important to bring up the heart rate, but not above 140 beats per minute. If experiencing any discomfort, severe pain or other unusual symptoms, discontinue exercise and notify your doctor before continuing. Also, allow yourself the necessary rest, not only during exercise, but in general. Take a nap when tired, elevate your feet when you need a break, and ask for help without exerting yourself.

Nutrition: Nutrient-dense foods are needed for the growth and development of the mother and the baby, which includes essentials, such as protein, calcium, omega-3s, iron, B vitamins (folate), vitamin C, fiber, zinc, and magnesium. Drinking water is necessary for increased demand on the body, enough hydration, increased blood volume and healthy blood cells, breast milk production, and keeping the body at the optimum temperature (especially important during the hot summer months). Avoid processed foods, sugars, stimulants, caffeine, alcohol, and drugs.

Ergonomics:  Wear sensible shoes that are supportive and sturdy, allow for proper support, and are comfortable. (Ladies, give your high heels a break!) You also want to prevent any possibility of injury and/or falls. Remember proper procedures when lifting, even if it’s your baby, by bending your knees, turning at the waist and not the head, and avoiding excessive weight; again, ask for help! During sleep, lying on the side is the ideal position with a pillow between the knees and extra support against the back (full-length body pillows come highly recommended at my practice!). Use proper ergonomics at your desk or workstation for limited discomfort and take frequent breaks every 30 minutes away from your seated position by walking and stretching.

Best wishes as you venture out on your pregnancy! We are here to help you through the process and welcome your healthy, happy baby into the world!

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!

Chiropractic For Hormone Problems?!

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Can Chiropractic Help with Hormone Problems, chiropractic, Chiropractic for Hormone Problems, Dr. Tijana DC, Dr. Tijana Sefic DC, endocrine glands, healthy.BEing family wellness, hormone balance, hormone imbalance, hypothalamus, thyroid

GUEST POST FROM Dr. Robin’s Corner

The short answer, is: in most cases, yes! When chiropractors talk about the nervous system, and its ability to control ALL systems of the body, we are not just talking about muscles and bones!  Our nervous system controls the endocrine glands (which are responsible for producing and balancing hormones in our bodies), and when there is interference in any of the myriad pathways (i.e. nerves) that travel from brain to glands, and back again, dysfunction results.

The longer the interference is present, the more serious the dysfunction becomes.

Many people are unfamiliar with the endocrine glands of the body until they present a problem for their health! The endocrine glands are glands that produce and excrete hormones into the blood, which are necessary for functions such as maintaining healthy weight, having enough energy, sleeping properly, being able to reproduce, handling sugar as it comes into our bodies, and handling stress properly. Hormone levels in the body are measured with blood tests, and there are ranges of “normal”, which in my humble opinion, is the most dangerous of all.

We actually vary greatly in how “normal” levels look; and what is normal for one person may be quite low, or high, for someone else.  Many people present in my office with hormone imbalances, saying, “But my test came back normal. The doctor told me it’s NOT my ____________.” We start adjusting these people, and possibly have them begin some whole foods supplements to help dig them out of the hole of bad health, and they get better. We supplement for the glands the other doctors told them were not the problem.  This is one of the biggest challenges we face.  If we cannot trust the tests, how can we trust the doctors?

The endocrine system is controlled by a very small part of the brain known as the hypothalamus.  The hypothalamus is aware at ALL times, of the exact hormone levels in the body, which glands are active and which are passive, who is doing what job, and how well things are working.  The hypothalamus is known as the Master Gland, because of the vital role it plays in linking the nervous system to the endocrine system (via the pituitary gland, which is also in the brain).  The hypothalamus controls what are called autonomic functions of the body, which includes the endocrine system, the digestive system, and body temperature regulation.

When there is inadequate blood supply (which remember, is controlled by the nervous system: telling blood vessels when to enlarge, and when to constrict), or imbalanced nervous input (from a direct subluxation), the hypothalamus cannot do its job properly.  Endocrine system dysfunction (meaning, hormone imbalances and problems) often takes months or years to develop, because we do not notice symptoms until the problem is big enough.

Since these problems do not develop over night, it is unrealistic to believe that the body symptoms will be alleviated in one or two adjustments. If we truly want to give our bodies the best possible chance of healing themselves, we need to commit to a course of chiropractic adjustments, and give our bodies the time required to heal themselves.  Chiropractic is not magic, nor a miracle; it is simply restoring the body’s inborn ability to heal itself, which is far greater than we have been permitted to believe.

Talk to your chiropractor as soon as you can if you have problems with your thyroid gland, your pancreas, or  you experience difficult menstruation or are having trouble conceiving. Indicators that you may have a hormone problem are low energy, getting sick all the time, inexplicable pain, inability to sleep, trouble losing or gaining weight, losing your hair…the list goes on and on.  When in doubt, check with the chiropractor first, and see what her opinion is. In the long run, it may save you quite a bit of time and money!

Stay healthy, stay safe,

Dr. Robin

Related articles

• The Nervous System and endocrine (breakinggroundagscience.wordpress.com)
• Endocrine Glands: Pathophysiology of Organs (pharmaceuticalintelligence.com)
• How to Heal Your Thyroid Naturally (naturalblaze.com)
• Endocrine system overview. (epsomtissuetech.wordpress.com)

 

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 Be Sugar-Free

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10 Ways to Be Sugar-Free, blood sugar, breakfast, Dr. Tijana DC, Dr. Tijana Sefic DC, green smoothies, healthy.BEing family wellness, sleep, stress management, sugar, sugar addiction, sugarfree, whole foods

Sugar is a popular topic in discussions regarding diets and nutrition. An average American consumes about 22 teaspoons of sugar per day, which adds up to over 8,000 teaspoons per day. While our bodies need glucose to function properly, most Americans consume sugar, especially refined, by the pound. As such, sugar often goes unnoticed more than any other fat-building substance that creates hormonal and neurological chemistry imbalances, overall health detriment, and unwanted weight gain. A multitude of studies are pointing out that sugar plays a pivotal role in the development of many of the devastating illnesses, including heart disease, cancer, diabetes, Alzheimer’s, and others.

In order to become healthier and exude more vitality, you should learn how to avoid excessive sugar in your diet, so here are some suggestions to help you maintain a sugar-free lifestyle:

1. Choose REAL whole food throughout the day. Whole foods, such as vegetables and fruits, in its original form contain no processed sugar. For most people, consuming a variety of whole foods, preferably fresh, seasonal, and organic, create very few metabolic issues in digestion and assimilation of nutrients. With each meal and snack, consider including at least 2-3 varieties of whole foods. If you eat 3 meals and 2 snacks or 5 smaller meals throughout the day, your blood sugar levels will be normalized without the extreme drops, which will keep your hunger at bay and you will be less likely to go hungry and craving sugary snacks to pick you up.

2. “Eat breakfast like a King!” Eating a substantial breakfast is hugely important to start the day off on the right foot, which should include protein, healthy fat, and a source of phytonutrients. Breakfast smoothies are a great option to help you combine all of these components at once. Check out a few recipes HERE! A well balanced breakfast is essential to prevent sugar craving during the day, as well as it is important to avoid a typical carb-loaded starchy cereal full of processed sugars.

3. Incorporate protein and fat with each meal. Of course, that means the healthy variety of both! There are plenty of good choices of plant-based proteins, as well as healthy fats (mono- and polyunsaturated fats). The protein includes plant-based quinoa, lentils, tempeh, legumes, spirulina, nuts, and seeds, and lean animal choices. The unsaturated fats include avocados, olives, nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews), nut butters, sunflower, sesame, and pumpkin seeds, flaxseed, fatty fish (salmon, tuna, mackerel, herring, trout, sardines), olive oil with cold dishes and dressings, and coconut oil for cooking. Also, remember to include whole food complex carbohydrates that are not highly refined, such as a breads, pastas, pastries, bagels, and such, as they actually break down as sugars in the body.

4. Stay hydrated. Often a food craving can be misinterpreted for hunger. So before you reach for a snack or more food, drink a glass of water to ensure it’s hunger.

5. Get enough rest. Lack of sleep will negative effect your energy levels, which also encourages an increased intake of consumption of sugar, particularly sugary caffeinated drinks and sweet snacks, to counteract the exhaustion experienced. Managing stress is another important component of having restful days and nights.

 

6. Move the body. Exercising in whatever form or fashion can help you increase the movement in the spine and body, increase blood flow in muscles and joints, reduce tension, and boost energy, all of which reduce the need for a sugar high as you can enjoy the serotonin increase following exercise. So get out, do some walking, swimming, dance, yoga, hiking, biking, or anything else that will get your heart pumping for a multitude of benefits. Even 20 minutes will make a significant difference, because the cravings last 10-20 minutes.

7. Learn to read labels. Ideally, you want to reduce the intake of foods that even have labels. However, in those cases when you do encounter labels, it is crucial to know what you are putting in your body. First label warning sign: the longer the list of ingredients, the more sugar will be included. Second, check how much sugar is included, which is measured in grams (1 teaspoon = ~4 grams), so choose products with the least amount of sugar. Avoid any sweeteners, which include the long list of: agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar. And never, ever substitute artificial sweeteners for sugar!

8. Clean out your stash. Making sure to remove all temptation from your house and office will be helpful in ensuring that you will not reach for the sugar snacks, which will create a distraction and you are more likely to reach for a healthier option or even a glass of water.

9. Consider a good quality multivitamin and mineral supplement. A lot of people are nutrient deficient and even more are not getting enough through their nutritional intake, which can often make their cravings worse. On the other hand, increased sugar intake will actually leach nutrients from your gut, creating nutrient deficiencies! So there are a few specific nutrients that can help fight sugar cravings while improving blood sugar control, which include magnesium, vitamin B3, and chromium.

10. Explore the possibility of deeper issues of sugar addiction. Sometimes the craving for sugar may be rooted in an emotional need that is not being met on some other level and is being substituted with emotional eating. Be open to addressing the sugar addiction through other avenues, such as journaling, counseling, and above all, by asking for help.

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 Questions Answered about Chiropractic

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10 Questions Answered about Chiropractic, chiropractic, chiropractic care, chiropractic facts, chiropractor, chiropractors, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, nervous system, subluxation, well-being, wellness

There are quite a few misconceptions regarding chiropractic. So I am going to use this platform to explain 10 facts about chiropractic you may have not known. Feel free to ask other questions in the comments below and Dr. Tijana would be thrilled to answer them!

1. “Are you back doctors?” No! We are nervous system doctors!The nervous system is your master controller.Your body is a collaborative network of multiple organ systems, which function dependently on each other and are controlled by the nervous system that controls each and every function of the body. The nerves from the brain and the spinal cord travel to each cell of the body to ensure the appropriate homeostatic state of being. The nerves exiting the vertebra along the spine relate to a specific organ system. If there is a disruption in the biomechanical integrity of the spine and/or other joints in the body, it may result in altered physiological function and the body’s ability to self-heal, described as a subluxation. Consider the diagram below to determine which vertebral level correlates to a specific organ and potential area of dysfunction. Chiropractors assess the levels of the spine that are causing the dysfunction in the body system and perform the chiropractic adjustment to restore the proper nerve flow for the optimal nervous system function. You can see why it is not uncommon for a chiropractor to treat a patient with mid-back pain who also suffers from irritable bowel system, a patient with a subluxated sacrum who has been unsuccessfully trying to become pregnant, or a patient with an upper back fixation and acid reflux.

2. “Do you have to be old to start chiropractic care?” No! Chiropractic serves the young and the old alike, by supporting the overall health and well-being of a body. Chiropractors work on infants right after birth to check their little spines for misalignments following the birth process. Chiropractic enables and encourages healthy nervous system and brain development in children, which continues into old age. As a person gets older, chiropractic encourages proper range of motion, balance, coordination, and overall integration processes to keep the body at optimal function physically, chemically, and emotionally.

3. Should I see a chiropractor if I don’t have any pain? No! Pain is not the first symptom. As a matter of fact, pain is the final manifestation of an underlying problem or dysfunction that may have been present for months or years. However, pain may be what brings many people into chiropractic offices. It is important to remember that absence of pain does not indicate that you are healthy and not having any underlying physical, chemical, and emotional dysfunction.

4. “I’ve tried chiropractic once, but it did not help! Why did it not work?” Trying chiropractic once is similar to going for one workout and expecting to be in perfect shape at that instant! People who have musculoskeletal problems typically did not acquire them overnight; therefore, it would be unrealistic to assume that they will go away overnight as well. In addition, there may be complicating factors affecting your ability to heal, which is why you are evaluated for postural misalignments, diet and nutritional deficiencies, ergonomics, and other lifestyle factors that may impede your ability to see the expected results. Successful chiropractic patients accept responsibility for their health and are pro-active in how they participate in it.

5. “Do I have to go to a chiropractor forever?” No! But you may want to once you’ve started because you didn’t realize how great getting adjusted is. Wellness or maintenance care is recommended following the initial issue or complaint to continue to ensure that proper motion is being maintained in your spine and that your nervous system is functioning optimally. At that point, most people choose to come see their chiropractor weekly, bi-weekly, or monthly based on the needs of their lifestyle.

6. “Can chiropractic keep me from getting sick?” Yes, as studies have indicated that adjustments consistently reduce the production of pro-inflammatory mediators associated with tissue damage and pain, and may also enhance the production of immunoregulatory complexes important for healthy immune system defense. Regular chiropractic adjustments continue to maintain the nervous system function at an optimum and will address any areas of dysfunction that may happen if the immune system is fighting an infection, allowing the body to heal itself from the inside out.

7. “Can chiropractic help me perform better?” Yes, and it is the reason that most world-class athletes use chiropractors as part of their support team. Chiropractic can help prevent injuries, speed injury recovery, improve balance and coordination, and give them a greater competitive edge. Ever heard of Michael Jordan, Tiger Woods, Michael Phelps, Tom Brady, Evander Holyfield?! All of them, amongst many others including Olympic athletes and all professional sports teams in US and other countries, are treated by chiropractors on a regular basis to stay well and perform better!

8. “Can an adjustment hurt me?” No! While some people are hesitant about the neck adjustments, imagining the action-movie-style maneuver, the adjustment in the neck and all the other joints in the body are delivered with a specifically directed thrust applied to a specific segment in the spine to remove the subluxation at the point of dysfunction. It may be accompanied with a popping or cracking sound, called cavitation, which is created within the joint space as a result of the gasses being released from the joint capsule.

9. “Can I See a Chiropractor if I’m Pregnant?” Yes! Anytime is a good time for a better functioning nerve system. Pregnant mothers find that chiropractic adjustments improve their symptoms during pregnancy and delivery for themselves and the baby, experience significantly reduced labor times, and decrease the need for painkillers. Adjusting methods are always adapted to a patient’s size, weight, age, condition of health, and the stage of pregnancy.

10. “Do newborn babies need chiropractic adjustments?” Yes, even with today’s “natural” childbirth methods, which can affect an infant’s spine. Spinal distress and its effects on the nervous system may manifest as poor appetite, erratic sleeping habits, unusual crying patterns, and colic. Pediatric adjustments are safe and gentle with only very minimal amount of pressure that you would use on your closed eyelid.

Baby D after his adjustment in the Office!
His first one was at 3 days old!

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

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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!

10 Ways to Boost Your Immunity This Winter

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10 Ways to Boost Your Immunity This Winter, Dr. Tijana DC, Dr. Tijana Sefic DC, elderberry, exercise, healthy.BEing family wellness, herbs, immunity boosters, vitamin C, vitamin d

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!