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

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!

40 Days of Yoga For MySelf

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40 Days of Yoga For MySelf, compassion, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy.BEing family wellness, love, non-judgement, yoga, yoga practice

Today marks a commitment to MySelf!

Engaging in a 40-day Yoga practice! 

For starters….40 days….roughly 5 and a half weeks….for MYSELF: I am choosing to commit to the Yoga practice.

I have started practicing Yoga years ago, especially while I was in chiropractic school taking classes with Dr. Robin, definitely my favorite Yoga teacher. While I was actively practicing and participating in classes and workshops, I felt nothing but AMAZING, physically, mentally, and emotionally. I learned relatively early on thankfully (!) that the mat was a safe space for whatever you bring to it without judgement, but even more importantly, I learned that the “real” yoga takes place off the mat, in our “real world.”

So as I was transitioning into my “real world,” which was everything else but smooth, finding the time to spend on the mat seemed to be not as convenient as I would have liked. Now, in order for the practice to continue to develop, it is important to do the ON & OFF the mat work. So to make the long story short, I have decided to re-dedicate MySelf to my Yoga practice On & Off the mat.

Will it be easy?! No! Will I build resistance to it on certain days?! Sure! But I am choosing to take this gift and give MySelf the time and space for the Process with love and compassion, and without the judgement, just like my mat will do for me.

So I invite you to join me on the Journey, play in the Space you create for YourSelf, take the Time to Be, and Embrace the Process along the way!

Related articles for more inspiration:

• Dr. Robin’s 40-Day Sadhana (thebalancedsoul.wordpress.com)
• Class of the Week – Perfect for Beginner (theapproximateyogi.com)
• What is Sadhana? (fruitaliniyogi.wordpress.com)
• 40 Ways to Do 40 Days (yogayoga.com)
• Free Online Yoga Videos (doyogawithme.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!

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!

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!

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 Stay Healthy during Winter

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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

3 Approaches to Optimal Fitness Health

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3 Approaches to Optimal Fitness Health, core exercise, Dr. Tijana DC, exercise recovery, healthy.BEing family wellness, high intensity exercise, low intensity exercise, optimal fitness health

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

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

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

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

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

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

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

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

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

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

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

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

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

Be healthy & happy, Dr. Tijana

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

10 Natural Mood Boosters

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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!