Control The Sweet Tooth

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adrenal fatigue, artificial sweeteners, autoimmune disease, blood sugar, cancer, candida, diabetes, Dr. Tijana DC, healthy.BEing family wellness, immune system, nutrition, pH, sugar, sugar cravings, weight gain

Sugar is a popular topic in nutrition discussion. Sugar goes unnoticed in the diet more than any other fat-building substance that causes hormonal and neurological chemistry imbalances, overall health detriment, and unwanted weight gain, and more.

Increased consumption of sugar may lead to negative and/or adverse effects on health, such as:

• Increased blood pH levels
• Raised blood sugar level
• Deprives the body of minerals and energy without any nutritional value
• Contributes to adrenal stress and fatigue
• Suppresses the immune system and promotes development of auto-immune diseases
• Decreased elasticity of skin, which may promote wrinkling and aging of skin, and eczema
• Contributes to weight gain, obesity, diabetes, heart problems, cancer, ulcers, gallstones, arthritis, and others
• May lead to osteoporosis and periodontal disease
• Contributes to overgrowth of candida, a fungal infection in the intestines, mouth, and skin
• May lead to addictive behavior and the urge to binge

Becoming more aware of where unnecessary sugar is contained is important to be healthier and full of life. Here is some ways to learning where and how to avoid it:

Sugar alcohols: not sugar, not alcohol. They are carbohydrates with structures that only resemble sugar and alcohol, and are considered nutritive sweeteners because they provide fewer calories when consumed. The list includes  isomalt, lactitol, maltitol, HSH, erythritol, sorbitol, mannitol and xylitol.

Avoid all artificial sweeteners. Artificial sweeteners belong to the non-nutritive additives in food, and are chemically over-processed. In the United States, sweeteners fall under the “Generally Recognized as Safe” (GRAS) list or as food additives under the 1958 Food Additives Amendment to the Federal Food, Drug, and Cosmetic Act.

Drink more water. Increasing water consumption will help the body stay hydrated and there is no sugar calories involved. Limiting the juice consumption to one 6oz.-8oz. glass a day is a great option.

Make your own food at home. Eating out does not allow you as much control about what ingredients are used. Also, choose your restaurants wisely where the quality of the food and ingredients healthy.

Prepare your own salad dressings and sauces. An simple dressing can be prepared with olive oil, vinegar, lemon, salt, and pepper. If eating out, ask for the dressing on the side or for just olive oil and vinegar.

Watch your portion sizes. If you eat out regularly for work or social reasons, book your meals at restaurants where you know the portion sizes are small or only eat half of your meal and save the rest for later.

Avoid from processed & packaged foods. Check the food labels for the  ingredients is important. Many seemingly-healthy foods, such as health bars, cereal mixes, and other packaged snacks may contain high fructorse corn syrup, corn sugar, corn syrup, corn sweetener, dextrose, lactose, maltose, invert sugar, malt syrup, molasses, cornstarch and other forms of glucose.

Choose your fruit wisely. Go for fruit with less sugar, which are typically smaller in size and more tart, such as blueberries, apples, pears, grapes, strawberries, peaches, kiwi, and other.

Choose chocolate as an occasional treat. Choose dark chocolate or bitter chocolate for cooking. Chocolate also contains antioxidants and helps increase seratonin to elevate the mood.

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

Be healthy & happy, Dr. Tijana

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

Better Sleep Naturally

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cancer, chiropractic benefits, circadian rhythm, Dr. Tijana DC, immune function, sleep

A good night of sleep is one of the pillars of health because this is the time the body is able to heal and repair. Sleep is an essential period allowing the body to recuperate from the effects and challenges of daily life on both body and mind.

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

• Weakened immune system
• Accelerated tumor growth
• Impaired memory and ability to recollect
• Decreased physical and mental performance
• Less melatonin -> inability to suppress free radicals
• Increased adrenal stress

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

• Limiting stimulants (caffeine and alcohol) during the day and before bed
• Avoiding sensitive foods (sugar, grains, dairy) & eating easily digestible foods before bed
• Keeping the bedroom cool
• Exercising regularly (as little as 30 minutes a day)
• Choosing a mattress to promote healthy spinal alignment
  • A well built mattress with the right amount of firmness (the firmer the better) without being stiff
• Choosing a proper sleeping position
  • Sleeping on the back or the side with enough support under the neck in order to maintain a neutral spine through the body
  • Avoid sleeping on the stomach to decrease pressure on joints and muscles, as well as decreasing strain on the facet joints in the lower back due to excessive curvature while on the stomach
• Cautiously consider natural sleep enhancers
  • Valerian root, 5-HTP, and L-theanine are some possibilities, but not to be taken without speaking to your health care provider!
  • Melatonin should be considered WITH EXTREME CAUTION, especially if the person is of child-bearing ability for both females and males. NEVER to be used by a child!

Sleeping pills should be avoided for a number of reasons:

• Highly addictive, not intended for long-term use
• Significant risks and side effects: memory impairment and amnesia, nervousness, confusion, hallucinations, bizarre behavior, and extreme irritability, aggressiveness,  increased feelings of depression and thoughts of suicide
• Study: Increased risk of mortality prematurely
• Impairs  the ability to reach the deeper stages of sleep
• Feeling sluggish and lethargic upon awakening

Sleep disturbances should be taken with a lot of consideration, as it is a vital function in the nervous-system-modulated process of the brain. As a chiropractor, keeping the nervous system is the optimal mission and is facilitated though proper spinal health. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. So do take that in consideration when assessing your sleeping patterns.

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!

Nutrition + Environment = Epigenetic Changes

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cancer, diet, dna methylation, Dr. Tijana DC, environment, epigenetics, gene expressioin, heavy metals, HPA axis, nutrition, optimum health

Dis-ease is a combinational process of genetic alterations and epigenetic changes in the gene expression, all while under direct and indirect influence of environmental factors. While conventional genetics has spent a significant amount of time dissecting the hereditary factors that affect carcinogenesis, the reversible epigenetic mechanisms are focusing on discovering how to maintain and control the appropriate expression of the DNA formation in a wide variety of phenotypic alterations in abnormal cells. DNA methylation is one of the primary epigenetic modifications that directly influences differentiation, genomic imprinting, DNA mutation, and DNA repair, without altering the DNA coding sequence.

When assessing environmental influences, nutrition, lifestyle, and exposure to toxins are in the forefront of the discussion. The epigenetic changes are initiated during the prenatal critical time period through maternal nutrition that will ultimately effect the development of the fetus into adulthood, as evident in the Agouti gene study demonstrations.

As the body works in synchronicity of numerous biological processes, a balanced symphony of appropriate nutrient levels is essential for chemical reactions leading to DNA methylation. These nutrients (folate, betaine, choline, zinc, vitamin B6, and vitamin B12) function as cofactors or intermediates, so an imbalance, either excessive or deficient, will consequently result in inappropriate gene expression. Alcohol, arsenic, lead, mercury, chromium, cadmium, coumestrol, equol, genistein, nickel, and many others will additionally influence DNA methylation and cancer susceptibility. These toxic elements have become stimulating epigenetic factors in the general environment, from the dietary sources to the direct and indirect environmental pollutants.

The toxic exposure to non-organic elements that cause grave epigenetic alterations in gene expression result in significant endocrine disruption of hypothalamic-pituitary-adrenal (HPA) axis. The disintegration of the HPA axis marks a hormonal derangement that can be transferred over generations, regardless if the insult occurred in-vitro or in adulthood. The HPA axis is also sensitive to dietary factors and environmental toxins. For example, bisphenol A (BPA) is a known endocrine disruptor, is carcinogenic on its own as it increases cancer susceptibility through developmental reprogramming as a result of epigenetic changes following exposure in utero.

Unfortunately, the interactions between toxic food and environmental toxins may exponentially increase the harmful effects on gene expression. The result is a combined burden of severe environmental toxicity on children and adults, whose body systems are unable to appropriately address the reversible epigenetic changes with nutrient deficiencies and disrupted endocrine function.

This discussion certainly is quite intricate. A substantial amount of research is still being conducted. I encourage you to ask questions and explore more!

Feel free to contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Yours in health, Dr. Tijana

Significance of Vitamin D

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autoimmune disease, cancer, cardiovascular disease, cholecalficerol, depression, diabetes, dietary supplementation, Dr. Tijana DC, fortified foods, inflammation, osteoporosis, sunshine, sunshine vitamin, UV radiation, vitamin d

Vitamin D, also called the “sunshine vitamin,” is both a hormone and a vitamin, manufactured in the body upon exposure to sunshine. Two biologically inactive precursors – D3 (cholecalciferol) and D2 (ergocalciferol) are transformed in the liver and kidneys. Vitamin D is essential for the regulation of serum calcium, phosphate and alkaline phosphatase, and thus helps to produce and maintain bone. It has also been associated with the prevention of certain cancers, diabetes mellitus, autoimmune disorders, cardiovascular disease (CVD) and osteoporosis, as well as recent evidence that it leads to significant reductions in body fat mass (read more on the study here).

Since vitamin D heavily depends on sunlight exposure, the populations in some northern countries, especially in the winter months, make little to no vitamin D on their own, meaning that the need for dietary supplementation and fortified foods is necessary to meet the need. Significant vitamin D deficiency in adults is reported to precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases, cardiovascular diseases, depression and other inflammatory process.

What can you do?

The recommended daily dietary allowance of serum 25-hydroxyvitamin D levels is between 2,000-4,000 IUs. Additionally, there is a number of food sources that contain vitamin D:

• Shiitake & Button Mushrooms (especially dried versions) – plus rich in vitamins B1 & B2

•  Fish (sockeye salmon, mackerel, herring, sardines, catfish, tuna) – rich in Omega-3 essential fatty acids (EFAs)
  • It is important to consider the sources of the fish, such as fresh, wild-caught, non-farmed options!
• Cod liver oil – remember to watch your sources!

• Eggs – organic, hormone- and antibiotic-free

And of course, SUNSHINE, 15 minutes three times a week! Since vitamin D is manufactured in the body at the time of sun exposure, it is vital to spend time outside in order to allow for the conversion of the inactive precursor compounds into active form. Ultraviolet (UV) radiation is a concern in itself, but it is important to be conscientious and safe, as season, time of day, length of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that affect UV radiation exposure and vitamin D synthesis.

Happy to answer any questions here or at drtijana.dc@gmail.com.

Yours in health, Dr. Tijana