Be Healthier for the New School Year!

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Be Healthier for the New School Year, chiropractic, Dr. Tijana DC, Dr. Tijana Sefic DC, elderberry, healthy.BEing family wellness, natural alternative, natural health, natural immunity, school

A number of factors affect the immune system for adults and children each day. With the beginning of the school year, it is really important to keep your children and yourself healthy. No one wants to worry about having a sick child or a family member at home, but as the weather changes into fall, more time is spent indoors, and stress increases, it is essential to boost your immunity and stay healthy all year round.

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

Nutritional Support:

• Eat more 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. Try some mushrooms (shiitake, maitake and reishi), which contain complex carbohydrates, the beta-glucans, that enhance immune activity against infections and reduce allergies, a common inappropriate immune system activity. Use plenty of garlic, ginger, cinnamon, turmeric, echinacea, and ginseng in your cooking, which have anti-inflammatory and anti-microbial properties. Also remember to eat sufficient protein, and not just meat!
• 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.

• Stock up on vitamin C. Seek out citrus fruits (oranges, 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.

• 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.
• 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.

Staying healthy and happy at the beginning of the school year set your WHOLE FAMILY up for success!

Physical Support:

• 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.
• 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.
• 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!

Emotional Support:

• 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.
• 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 use this opportunity to visit some family and friends, make plans to get together, and  get out and enjoy yourself!

Increasing your immunity throughout the year will help you and your family have fun and stay 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!

Ergonomics for Good Health

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chiropractic, chiropractor, Dr. Tijana DC, Dr. Tijana Sefic DC, ergonomics, ergonomics for good health, healthy.BEing family wellness, postural abnormalities, postural changes, postural health, posture, proper lifting, proper sitting position

Most people spend majority of the day behind a desk at a computer, either at school, at work, or at home. The proper seated posture is not necessarily in the forefront of everyone’s mind. However, setting up your work station could make a huge difference in your posture. Some of the common, poor posture abnormalities include: slouching, forward head position, rounded shoulders, forward-tilted (sway-back) pelvis, and rotated hips.

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

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

The Right Seat

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

Sitting Position

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

Proper Lifting

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

Helpful alternatives:

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

 

Chiropractic for Postural Health

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

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

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

Be healthy & happy, Dr. Tijana

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

More Energy with a Speedy Metabolism

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chewing food, Dr. Tijana DC, exercise, healthy metabolism, healthy.BEing family wellness, metabolism, metabolism boost, mindful eating, More Energy for a Speedy metabolism, physical activity, preparing food, real food, water, working out

The word “metabolism” gets thrown around quite a bit, especially in terms of weight loss, but what does it actually mean?! Metabolism is defined as a combination of complex physical and chemical processes that occur in a living organism that are vital for energy synthesis in order for a body to be able to function and thrive. There are two parts to metabolism:

• Catabolism: Organic compounds are broken down to provide heat and energy that allows the body to move, which involves breaking down of food into simpler substances as well as elimination of waste through the skin, kidneys, lungs, and intestines.
• Anabolism- building & storing: Substances are combined to build more complex compounds for growth and repair of body tissues, and storage of energy for future use.

Enzymes play a major role here. They are molecules in the digestive system that break down larger compounds into smaller digestible units, i.e. proteins into amino acids, carbohydrates into sugars, and fats into fatty acids. In addition, some enzymes speed up and regulate chemical reactions necessary to break down of fuel and energy production.

So in the grand scheme of things, what does it mean to you?! Your metabolism constantly coordinates a number of these functions to keep you healthy and vibrant. So let’s learn some useful suggestions on how to incorporate nutrition and movement to increase your metabolism for a consistent supply of fuel and energy.

Chew the food: Slow down to chew your food fully without outside distractions of TV, computer, and reading. Be aware of each bite, taking the time to allow the body to process what it is doing. Digestion starts immediately with the first bite, yet it takes your brain 20 minutes to realize that it is full. So take your time, chew each bite 30-50 times per mouthful.

Prepare your food: Controlling the ingredients and the portion sizes is essential when determining what foods you choose, and can be best established by preparing your meals on your own. Preparing food ahead of time is another great way to choose a healthier meal option. Utilizing a crock pot for larger quantities that would allow for multiple meals and left-overs that can be frozen. Meals that can be reheated, even without a use of a microwave, make for great lunch and dinner option. Preparing a menu ahead of time allows you to know when and what you’re going to eat to reduce the need for last-minute impulsive food decision. Pack a brown-bag lunch for work or school to maintain a healthy lifestyle outside of the home. Choosing the right food can be a force of habit, so limit your exposure to sugar, trans fats, additives, harmful fillers, and other unhealthy choices.

Keep fueled during the day: Eating more often in smaller portions throughout the day keeps the metabolism working, prevents drops in blood sugar and uncontrollable hunger, and minimizes the need to overeat or eat junk and/or sugary foods. Consider 3 healthy meals and 2-3 smaller snacks, which would mean that you’re eating every 2-3 hours. Choosing healthy, nutrient-dense snacks is a great way to keep fueling the body throughout the day with lots of fresh fruits, vegetables, nuts, and seeds.

Choose real food: Choose unprocessed, fresh food that will leave you satisfied and nourished. Half of each meal should be fruits and vegetables, even for snacks. With each meal, you should eat some protein, complex carbohydrates, and fiber. Protein does not mean animal meat; here are some suggestions on plant-based protein choices. Fresh produce contributes to complex carbohydrate and the overall fiber intake (25 grams per day), especially dark greens (kale, spinach, collards, broccoli,  etc.) that are packed with a multitude of nutrients and vitamins. If choosing a salad, season it with olive oil, lemon and balsamic/apple cider vinegar to avoid sugar and other additives.

Drink water: Opt for purified water to keep you hydrated and cool. Avoid sweetened drinks. Even many juices, besides the obvious sodas, contain a lot of sugar or high fructose corn syrup. Sometimes dehydration may be mistaken for hunger, so drink a glass of water before eating. A cup of green or herbal tea can also be refreshing and provide some antioxidants.

 

Be mindful: Determine whether or not you’re actually hungry. Sometimes people will reach for snacks if they are bored, sleepy, or ‘blue.’ So take a deep breath, let your shoulders drop away from your ears, and distinguish your need for “food.” Choosing the right size dish can be helpful to appropriately assign enough space for your mind and your stomach.

 

Treat yourself with caution: Candy and other sugary treats can establish a negative reward for you and can be especially damaging with children because the goal is not to equate being “good” with sweets or other junk food. So choose healthier treats or smaller portions.

Move your body: Depending on your ability and your comfort level, spend at least 30 minutes each day doing some sort of physical activity, whether that’s walking, running/jogging, biking, swimming, weight lifting, strength training, yoga, pilates, martial arts, etc. The goal is to get your heart rate up, to get the blood pumping, to generate some heat, and as a result get some energy by rocking your metabolism. Make it a family affair, go outside, and spend time together!

Allow your body to do what it is designed to do by providing it with the right tools on how to maintain a healthy and working metabolism. Incorporating these tips with the optimal body function will result in more energy each day and a great life!

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!

Packing a Healthy Brown-Bag Lunch

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Packing a healthy school or work lunch can be a feat to accomplish without additives, which can negatively affect learning, behavior, and energy level. Creating a healthy food option that is nutrient dense without harmful fillers may be time consuming, yet well worth the effort. There are some basic rules to be followed for the health of your children and yourself:

Vegetables: Choosing fresh, snackable options with bite-size pieces and sticks to make them easier for dipping in homemade dips, hummus, or guacamole. Raw avocado is an easy and great source of healthy fats.

Fruit: Slice into wedges, bite-size cubes, rings, or other creative ways. If the fruit has a tendency to brown, sprinkle a bit of fresh lemon juice to prevent it. Combine it with nut butters for an added amount of protein and omega-3 fats. A good choices are almond, sunflower, cashew, and organic peanut. Fruit salad is a great way to combine variety of fruit. Making homemade sauces from apples, peaches, or pumpkins in a slow cooker is a good option without added sweeteners or fillers. Dried fruits, fruit leathers, and freeze dried fruits are also good tasty treats without added colors, sweeteners, and oils.

Eggs: Hard-boiling and peeling the eggs days in advance is convenient and easy to prepare.

Nuts and seeds: With the shell make for a great snack. Shelled can be great on top of salads and in trail mixes. Great options are pistachios, sunflower seeds, almonds, macadamia nuts, walnuts, and more.

Homemade chips & crackers: Baked or dehydrated versions can be made from vegetables (such as zucchini, kale, corn and potatoes), flax seed, and grain-free crackers. They are great for dipping. Homemade organic popcorn is a great way to mix up the varieties.

Homemade snacks: Granola, granola bars, trail mixes, cookies, or muffins can be made with a variety of gluten-free flour, fresh or dried fruit or vegetables, and nuts and seeds.

Salads: Great variety of cold leafy, pasta, quinoa, or bean salads can be prepared ahead of time with homemade dressings of olive oil, spices, apple cider or balsamic vinegar. Incorporating nuts, seeds, and dried fruit makes for interesting alternatives.

Smoothies: Making homemade smoothies and freezing them, so that by lunch time, they would be defrosted and thawed without losing vital nutrients.

Stay hydrated! Make sure to keep water and occasional organic juice in the lunch box for the duration of the meal and throughout the day.

Do you have more suggestions of nutrient-dense, additive-free foods and snack? Please share in the comments below.

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

Be healthy & happy, Dr. Tijana

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