Author: drjosesandoval Page 2 of 11

A woman sitting outside and smiling with her eyes closed.

Why Saying Thank You Can Boost Your Mental Health

A woman sitting outside and smiling with her eyes closed.

Gratitude is a simple yet powerful practice that can significantly improve your emotional well-being. Saying “thank you” helps foster stronger relationships and boosts your mood. It shifts your focus from what’s lacking to what’s positive in your life, encouraging a healthier mindset. Regularly expressing appreciation, whether to others or yourself, can create lasting benefits. It’s a small gesture that can have a big impact on how you feel. By practicing gratitude, you can build stronger connections and create a more positive outlook, all of which help boost your mental health in meaningful ways.

How Saying Thank You Strengthens Relationships

Expressing appreciation makes others feel valued, encouraging open communication and trust. This simple act can deepen connections, as it shows respect and acknowledgment of each other’s contributions.

Expressing thanks creates an atmosphere of mutual respect, making it easier to communicate openly and honestly. As a result, it strengthens the trust that forms the foundation of any relationship. A simple “thank you” also promotes a supportive environment where everybody can be true to themselves, and emotional bonds are more likely to thrive. People who feel appreciated are more inclined to offer emotional support in times of need. When you show gratitude, others are more likely to reciprocate, which leads to stronger, more reliable relationships.

In like manner, this practice helps reduce misunderstandings and conflicts, as appreciation fosters empathy. By making it a habit, you can improve your social connections and enhance the quality of your relationships, ultimately leading to better emotional support and well-being.

People appreciate their good deeds being recognized; it creates positive feelings on both sides.

Why Gratitude Enhances Emotional Resilience

Emotional resilience is the ability to recover from setbacks and adapt positively to adversity. It plays a significant role in maintaining mental well-being, especially during challenging times. Boost your mental health by practicing gratitude, as it strengthens resilience. Expressing thankfulness helps shift your focus from difficulties to the positive aspects of your life. This shift can make it easier to handle stress and navigate through hardships.

Thankfulness fosters a mindset of acceptance, allowing you to view challenges as opportunities for growth. For those in gratitude in addiction recovery, this practice can rebuild self-esteem and strengthen relationships. It offers a powerful way to develop emotional strength during recovery. One practical strategy for building resilience is maintaining a gratitude journal. Writing down things you are thankful for each day encourages positive thinking and reinforces emotional stability.

Boost Your Mental Health Through Positive Reflection

When you focus on what you’re grateful for, it stops you from sabotaging yourself with negative thoughts. This change in perspective can help you feel more optimistic and increase your overall happiness. This way, you can create a habit of positive thinking, reducing feelings of frustration, sadness, or anxiety. As a result, your mood improves, and your resilience to stress strengthens.

This shift in focus helps you bounce back from challenges with greater ease as your mindset remains focused on the positive aspects of life. In short, when you embrace gratitude, your emotional well-being benefits, and you become better equipped to handle difficult situations. Saying thank you is a simple but powerful tool for shifting your thoughts toward positivity, which ultimately supports a stronger, more resilient mindset.

Negative thoughts kill joy and motivation, but thankfulness can bring you back to the positive way of thinking

Managing Stress and Anxiety

Saying “thank you” helps ground you in the present moment, pulling your focus away from worries. This shift in attention reduces the emotional intensity of stressful situations. By regularly practicing gratitude, you train your mind to focus on the positive aspects of your life, which lowers stress levels over time.

For example, taking a moment each day to list things you’re grateful for can calm racing thoughts and help you feel more centered. This practice also has a calming effect, making it easier to relax and release anxious feelings. Over time, gratitude can create a more resilient mindset, allowing you to handle anxiety with greater ease.

The physical benefits and better sleep

Gratitude does more than improve emotional health—it also has significant physical benefits. Expressing thanks reduces the production of cortisol, a hormone linked to stress. Excessive cortisol production can lead to serious mental health conditions. According to research conducted by the National Institutes of Health, ”about 50% percent of patients with newly diagnosed depression have been observed to have excessive cortisol secretion”.

Consequently, this decrease in cortisol leads to a calmer body and mind, reducing the physical toll stress takes on your health. It reduces the physical effects of stress, such as muscle tension and headaches. You will also have better sleep patterns. You can achieve overall well-being and enhance energy levels with a good night’s rest, essential for maintaining good physical health.

You can boost your mental health through regular, restful sleep, which is only possible if you reduce stress levels

Small Impacts in Your Daily Life

When you express appreciation in everyday interactions, it helps improve your mental well-being by fostering positive emotions. Whether in personal or professional settings, showing appreciation creates a sense of connection and mutual respect. In personal relationships, this strengthens bonds, making people feel valued and appreciated. In the workplace, expressing gratefulness can boost morale and create a more supportive environment.

Simple ways to incorporate “thank you” into your daily routine include acknowledging others and spreading kindness. Try thanking a coworker for their help; appreciate someone’s effort in your personal life. These small gestures don’t take much time, but they can significantly improve your mood and outlook. As an illustration, a quick “thank you” for a small favor can brighten someone’s day and improve your own mental state.

Improving Self-Worth and Personal Growth

Practicing gratitude regularly can significantly improve self-worth and foster personal growth. By focusing on what you’re thankful for, you naturally start to recognize your own strengths and achievements, boosting self-esteem and confidence. Acknowledging the positive aspects of life helps shift attention away from self-doubt, promoting greater self-acceptance. This shift in focus makes it easier to embrace your worth and achievements. Gratitude also nurtures a growth mindset, encouraging you to view challenges as opportunities for development.

Instead of being discouraged by setbacks, you see them as chances to learn and grow. With thankfulness, you foster a more balanced sense of self, where you recognize both your strengths and areas for improvement. This healthy perspective leads to better emotional well-being and encourages continuous personal development.

Conclusion

In conclusion, practicing gratitude through simple acts like saying “thank you” can significantly boost your mental health. It strengthens relationships, reduces stress, and enhances emotional resilience. Focusing on the positive improves your well-being and creates a stronger mindset. Make gratitude a daily habit to foster long-term emotional strength and a more positive outlook on life.

Guest blog by Amy Baker

How Embracing Imperfection Leads to Greater Self-Acceptance

In Psychology and Wellness

Perfection. It’s a word that holds a lot of weight. Many of us spend our lives chasing an ideal of flawless existence, believing it’s the key to happiness and success. But what if this relentless pursuit is holding us back? By confronting and learning to embrace our imperfections, we can unlock the path to greater self-acceptance and true contentment.

Perfectionism is defined as the refusal to accept any standard short of perfection. It can manifest in various areas of our lives. The struggle to be perfect can be exhausting and demoralizing in our work, appearance, or personal relationships. It’s essential to acknowledge that imperfection is part of the human condition. Striving for perfection can often be an unrealistic and unattainable goal, leaving us feeling inadequate and frustrated.

Connection to Mental Health

Perfectionism can be a significant source of stress and anxiety. It sets us up to never feel good enough, leading to dissatisfaction and low self-esteem. Numerous studies have shown the negative impacts of perfectionism on mental health. For example, research indicates that perfectionists are more likely to experience depression, anxiety, and other mental health issues due to the constant pressure they place on themselves.

Embracing Imperfection: The Shift in Mindset

Embracing imperfection involves a fundamental shift in how we perceive ourselves and our actions. Instead of criticizing ourselves for our flaws and mistakes, we see them as opportunities for growth and learning. This shift can be incredibly liberating. Once we

start embracing our imperfections, our creativity flourishes, and we become more productive and content with our work.

Benefits of Self-Acceptance

Accepting our imperfections can dramatically improve our mental health, and it leads to:

Increased Resilience: Embracing our flaws helps us bounce back from setbacks more easily.
Stronger Self-Esteem: Self-acceptance fosters a positive self-image and confidence.
Enhanced Creativity: Letting go of the need to be perfect can unleash our creative potential.
Reduced Anxiety and Stress: Acceptance diminishes the pressure to meet unrealistic standards.
Greater Life Satisfaction: Being comfortable with who we are contributes to overall happiness and contentment.
Improved Relationships: Accepting ourselves helps us build stronger, more authentic connections with others.

Mechanisms Behind Self-Acceptance

Understanding the mechanisms behind self-acceptance is crucial for fostering a healthier relationship with oneself. These mechanisms can be explored through various approaches, each offering unique methods to embrace our imperfections:

Psychological Mechanisms:

Self-compassion involves treating ourselves with the kindness we’d extend to a friend. Mindfulness helps us stay present and non-judgmental about our experiences.

Emotional Well-being:

Acceptance of our imperfections reduces negative self-talk and self-criticism. This acceptance cultivates a sense of inner peace and emotional stability, making us less reactive to life’s ups and downs.

Social Support:

Positive relationships, surrounding ourselves with supportive individuals, can reinforce self-acceptance. Community engagement through community activities enhances a sense of belonging and self-worth.

Developmental Strategies:

Setting realistic goals encourages a healthy self-image by establishing achievable objectives. Embracing change allows us to accept and learn from new experiences, fostering personal growth.

Broader Impacts on Life: Relationships and Personal Growth

Imagine the difference in relationships when we stop striving to be perfect. By accepting our flaws, we become more empathetic and understanding toward others, leading to deeper and more meaningful connections. Acknowledging and learning from our imperfections is a powerful catalyst for personal growth. It encourages us to step out of our comfort zones, take risks, and pursue new experiences without fear of failure.

Strategies and Tips for Improvement

Practical Steps:

Self-Compassion: Practice self-compassion by speaking kindly to yourself and recognizing that everyone makes mistakes.
Realistic Goals: Set realistic and attainable goals that honor your capabilities and limitations.
Mindfulness: Use mindfulness exercises to stay present and accept your current state without judgment.
Strengths Focus: Pay attention to your strengths and achievements rather than fixating on your flaws.

Daily Practices:

Gratitude Journaling: Keep a gratitude journal to focus on positive aspects of your life and achievements.
Positive Affirmations: Use positive affirmations to reinforce your self-worth and capabilities.
Self-Reflection: Regularly self-reflect to understand your growth areas and appreciate your journey.
Final Thoughts
Embracing imperfection doesn’t mean settling for mediocrity; it means recognizing and valuing our inherent worth despite our flaws. Through this acceptance, we can lead more fulfilling lives, free from the pressures of unrealistic standards.
By accepting and even celebrating our imperfections, we unlock the door to a richer, more meaningful existence. Let’s start seeing imperfections not as shortcomings but as unique facets of who we are. Take the first step today. Look at yourself in the mirror and acknowledge your imperfections with love and kindness—they are what make you uniquely beautiful.
Guest blog by Stacy J. Bryant

mitochondria melatonin sleep sensible sun light exposure Miami psychologist Miami holistic health coach

How to rekindle the fire that burns inside . . .

In Psychology and Wellness

You are fundamentally an energetic being and you respond to your environment. Every cell in your body has organelles known as mitochondria that extract nutrients from the foods that you eat and make energy though a biochemical process known as cellular respiration. These energy “power plants” are more accurately defined as ancient microbes that have coevolved with us and are constantly scanning our environment. They are very abundant in energy demanding organs like your brain, heart, eyes and sex organs.

Besides the foods that you eat, your cells respond to the lights that you surround yourself with every day. Sunlight is the most effective and powerful way to enhance your mitochondrias’ function. In his paper, “The 4th Phase of Water“, Dr. Gerald Pollack explains that this photoelectric effect occurs when light is absorbed by water in our cells. This effect changes the structure of water and creates Exclusion Zones (EZs) or areas of charged water (H3O2 instead of H20). This negative charge increases the mitochondrial membrane potential and improves mitochondrial function. Think of this negative charge as stored energy. Essentially, your skins melanin (the archetypal pigment molecule) can provide up to 90% of the cell’s energy needs through capturing and converting sunlight into chemical energy (specifically, disassociating and reforming H20).^1,2Stated simply, sunlight produces a beneficial negative charge inside your cells and activates your mitochondria.

In addition to optimizing your mitochondria by practicing sensible sun exposure (or alternatively, using high lux lamps which confer many health benefits), you’ll want to avoid and reduce your exposure to blue spectrum lights from electronic devices like your T.V., LED light bulbs, smartphone and computer, which unlike the sun do not emit red and orange hues to counter balance the blue spectrum frequencies that suppress your melatonin production and also are a source of nnEMFs. With many cities rolling out 5G cell phone towers, you’ll also want to cut your use of Wi-Fi to an absolute minimum as it contributes to and worsens autoimmunity (I am living proof that reducing and shielding yourself improves autoimmunity as I am fully able and functional and was diagnosed with M.S. 20 years ago and have used several technologies and methods to ground myself for many years.), mitochondrial dysfunction, damages your DNA and alters your VGCCs (Voltage Gated Calcium Channels; allowing more calcium ions into your cell membranes which increases oxidative stress), thereby increasing your likelihood of developing many cancers, mental health conditions like anxiety or depression and neurological diseases.

Instead, swap your LED lights for older incandescent light bulbs, install applications like f.lux or twilight on your smart phone if you must do anything with your phone after sunset , use Ethernet cables to connect your computer to hi-speed internet services, wear amber/orange tinted blue blocking glasses and invest in an Aires Tech or a Safe Sleeve case for your phone and use some red lights (PBM, photobiomodulation) like a Joovv panel or Vielight intranasal device (I’ve been using my Joovv and Vielight 655 with great success). Therabulb is a low cost red and rear infrared light bulb that is very effective as well. It’s a great option for targeted, precision treatment of a problem area (e.g., knee pain, shoulder pain).

Studies using photobiomodulation with M.S. patients in Brazil, Poland and at the University of Wisconsin have shown promising results. PBM also has many years of clinical research in the treatment of bone fractures and has been a saving grace in my recovery from the femur fracture I experienced on January 27th 2019 while training for the bike MS in Key Largo, Florida. Similarly, low level laser therapy lamps help to improve your blood circulation, activates your adenosine triphosphate (ATP) (your cells energy or fuel currency) , reduces pain and releases nitric oxide.³

As an energetic being, you must obey the first law of physics. By enriching your environment with the right light exposure while reducing your toxisick lights, you’ll stroke the fire that burns inside (i.e., your mitochondria) and recapture your zest for life.

To your health and success,

Dr. Sandoval

Mathewson, I. “Did human hairlessness allow natural photobiomodulation 2 million years ago and enable photobiomodulation therapy today? This can explain the rapid expansion of our genus’s brain.” Medical Hypotheses. 2015 May;84(5):421-8. doi: 10.1016.
Herrera AS, Del C A Esparza M, Md Ashraf G, Zamyatnin AA, Aliev “Beyond mitochondria, what would be the energy source of the cell?” Central Nervous System Agents in Medicinal Chemistry. 2015;15(1):32-41.
Pinar Avci, MD, Asheesh Gupta, PhD, Magesh Sadasivam, MTech, Daniela Vecchio, PhD, Zeev Pam, MD, Nadav Pam, MD, and Michael R Hamblin, PhD. “Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring.” Seminars in Cutaneous Medicine and Surgery. 2013 March; 32(1): 41–52.

A woman in bed taking advantage of the healing power of sleep

The Healing Power of Sleep: How a Good Night’s Rest Boosts Mental Health

In Psychology and Wellness

Sleep is essential for overall well-being, affecting both physical and mental health. Yet, many people underestimate its importance, leading to widespread sleep deprivation and related health issues. Let’s discuss the healing power of sleep and how a good night’s rest significantly boosts mental health.

Understanding the Basics of Sleep

Sleep is a complex biological process that helps the body and mind recover from the day’s activities. It is divided into several stages, each serving a unique purpose. These stages include light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Each stage is vital for different aspects of mental and physical recovery.

During deep sleep, the body repairs muscles and tissues, boosts immune function, and builds up energy for the next day. REM sleep, on the other hand, is crucial for cognitive functions such as memory, learning, and emotional regulation. Understanding these basics helps to appreciate the profound power of sleep.

The Connection Between Sleep and Mental Health

Mental health and sleep are closely connected. Poor sleep is both a cause and a consequence of mental health problems. Chronic sleep deprivation can lead to conditions like anxiety, depression, and stress. Conversely, those suffering from these conditions often experience disrupted sleep patterns, creating a vicious cycle that is hard to break.

Sleep impacts mental health through various mechanisms. For instance, sleep helps regulate mood by maintaining a balance of neurotransmitters and hormones. When sleep is disrupted, this balance is thrown off, leading to mood swings, irritability, and heightened emotional sensitivity. Thus, the healing power of sleep is evident in its role in stabilizing emotions and mood.

Sleep and Stress Reduction

Stress is a common issue that many people face daily, and sleep is very important in managing it. When well-rested, the body is better equipped to handle stress. During sleep, the body reduces levels of cortisol, the stress hormone, and repairs the damage caused by stress.

Quality sleep also promotes relaxation and helps to clear the mind, providing a fresh perspective on problems and challenges. Those struggling with mental health issues might have many difficulties getting proper rest, which causes a lot of anxiety. Here, professional help can be invaluable, and one example of a superb mental health treatment facility for those in need is immersion recovery center. They offer comprehensive treatment programs addressing mental health conditions that significantly impact sleep quality. Cottonwood Springs specializes in treatments for anxiety, depression, PTSD, and more. Their holistic approach ensures better overall well-being and underscores the healing power of sleep in reducing stress and improving mental clarity.

The Impact of Sleep on Cognitive Function

Good sleep is essential for cognitive functions such as attention, memory, and problem-solving. During sleep, the brain consolidates memories, processes information, and clears out toxins that accumulate during the day. This process is vital for learning and retaining new information. Without proper sleep, the brain struggles to absorb and recall information effectively, leading to forgetfulness and impaired learning capabilities.

Sleep also enhances creativity and decision-making. Lack of sleep impairs judgment, makes it difficult to concentrate, and slows down reaction times. This is why adequate sleep is crucial for tasks that require sharp mental insight and quick thinking. Studies have shown that individuals who get sufficient sleep are better at problem-solving and making complex decisions. Therefore, the power of sleep extends to improving cognitive function and overall brain health.

How Sleep Affects Emotional Regulation

One of the most significant benefits of sleep is its role in emotional regulation. During REM sleep, the brain processes emotions, which helps cope with stress and maintain a balanced mood. Lack of sleep disrupts this process, making it harder to manage emotions and leading to increased anxiety and irritability. Additionally, chronic sleep deprivation is linked to mood disorders such as depression and anxiety.

Research has shown that sleep deprivation affects the amygdala, the part of the brain responsible for emotional responses. When sleep-deprived, the amygdala becomes more reactive, causing exaggerated emotional responses to stressors. This heightened reactivity can lead to unnecessary conflicts and difficulties in personal and professional relationships. Therefore, ensuring a good night’s rest is crucial for emotional stability and resilience, as it helps maintain a calm and balanced demeanor.

Strategies for Improving Sleep Quality

To harness the healing power of sleep, it is essential to adopt good sleep hygiene practices. Here are some strategies to improve sleep quality:

Establish a Regular Sleep Schedule—Going to bed and waking up at the same time every day helps regulate the body’s internal clock. Consistency in sleep patterns makes it easier to fall asleep and wake up naturally.
Create a Restful Environment—A quiet, dark, and cool bedroom promotes better sleep. Consider using earplugs, blackout curtains, or white noise machines to block out disturbances.
Limit Exposure to Screens Before Bed—The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Limiting screen time an hour before bed can help improve sleep quality.
Avoid Stimulants—Caffeine and nicotine are stimulants that can disrupt sleep. Avoid consuming them late afternoon and evening to ensure they do not affect your ability to fall asleep.

Practice Relaxation Techniques—Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and prepare the body for sleep. Incorporating these practices into your bedtime routine can promote a more restful night.
Limit Naps—While napping can be beneficial, long or irregular naps can negatively affect nighttime sleep. If you need to nap, try to keep it short (20-30 minutes) and earlier in the day.

Embrace the Healing Power of Sleep

The healing power of sleep is undeniable. It plays a vital role in maintaining mental health, cognitive function, and emotional regulation. You can significantly enhance your mental well-being by prioritizing good sleep hygiene and ensuring a restful night’s sleep. Remember, a good night’s rest is not a luxury but a necessity for a healthy mind and body.

The Connection Between Nutrition and Mental Wellness

In Psychology and Wellness

A plate filled with vegetables and other healthy food.

Contrary to popular belief, you’re not just what you eat, but the food you ingest greatly influences not just your physical health but your mental wellness, as well. Remember the old saying, “A sound mind in a sound body?” Well, the Romans had it right. We will explore why that’s so and venture into the connection between nutrition and mental wellness, demonstrating how you can lead a healthier mental life by managing your diet. This way, you’ll discover useful strategies to improve your mental health through mindful eating.

Let’s consider the facts

According to a study published in the Journal of Clinical Medicine, nutrition significantly impacts mental well-being. Poor dietary habits (such as consuming hypercaloric, nutrient-poor foods, and inadequate hydration) contribute to fatigue, nervousness, agitation, depression, and anxiety. In addition, a sedentary lifestyle (an ever-present issue of our contemporary age) and insufficient intake of vitamins, minerals, antioxidants, and fiber further damage our mental health.

One of the main health issues that Americans face is obesity, which is directly linked to poor diet and inactivity. Obesity intensifies conditions such as diabetes and cardiovascular diseases, which, in some cases, can be associated with the beginning of mental health issues, including anxiety and depression.

On the other hand, a healthy diet full of fruits, vegetables, and vital nutrients (including fats as well as carbs) promotes better sleep, lowers stress levels, and enhances general well-being, all of which are beneficial to our mental health. Improving the state of mental and emotional wellness requires addressing these dietary components.

Consuming unhealthy food can negatively affect your mental health.

Food addiction and its impact on mental health

Addictive tendencies related to food are another critical aspect of how nutrition impacts mental health. Foods high in sugar, fat, and salt can trigger the brain’s reward system in a way similar to addictive substances like drugs and alcohol. This can lead to a cycle of craving and consumption that is difficult to break. Over time, reliance on these “comfort foods” can contribute to poor dietary habits and exacerbate mental health issues such as depression and anxiety.

As a result of these mental struggles, people can also develop other forms of addiction, such as substance abuse, further compounding their health challenges. Especially in Florida, where the state faces a severe opioid crisis with one of the highest overdose death rates in the nation, this is becoming an increasing problem. Understanding the addictive nature of certain foods is essential in addressing nutritional habits and improving mental well-being, emphasizing the need for a balanced diet rich in nutrients.

Knowing when to seek help

Unfortunately, we’re not always able to prevent the unfortunate consequences of poor nutrition, including mental health issues and addiction. This is when professional intervention becomes crucial. Treatment is becoming increasingly important in the realm of mental health and addiction challenges, particularly when integrated with nutritional strategies.

At a highly-regarded rehab center, We Level Up Lake Worth FL, this multidimensional approach is well-embraced, incorporating yoga and sound therapy to enhance mental wellness. Such practices address dependence and mental health symptoms and nurture overall well-being, creating a supportive environment for recovery. This comprehensive care model demonstrates how lifestyle interventions, including a well-rounded nutrition plan, can complement traditional treatments, offering a path to holistic health and recovery.

How to transform your diet and boost mental wellness

Eating unhealthy food is a downright self-sabotaging behavior. Here, we’ll share some tips on how to boost your mental wellness just by eating differently than you’re used to.

Maintain regular eating habits

When looking at the connection between nutrition and mental wellness, think of your body as a finely tuned car engine. To keep it running smoothly, you must provide consistent fuel throughout the day. Do this by eating a healthy breakfast when you first wake up and continuing to eat roughly every 3-5 hours.

This is done to ensure your body has a steady energy source to keep it running. This consistent fueling helps maintain stable blood sugar levels, which is necessary to keep your mood balanced and prevent fatigue.

In many renowned mental health and addiction treatment centers, there is great emphasis on nutrition during treatment. Regular meals and snacks can prevent mood swings, reduce anxiety, and improve overall mental wellness. If you skip meals or go too long without eating, it leads to low blood sugar, which often results in irritability, anxiety, and difficulty concentrating. By maintaining a regular eating schedule, you can support both your physical and mental health, and maintain a more stable and positive mood throughout the day.

Shared meals are the best

Regularly sharing meals with friends or family is a cornerstone of wellness. It’s not just about the food; it’s about the shared experience and the connections we build. However, it’s crucial to prioritize healthy food. Opting for homemade meals over fast food or all-you-can-eat diners ensures physical well-being and strengthens the bonds over wholesome cooking with your loved ones.

Whether it’s a cozy dinner with loved ones or a potluck-style lunch with your friends, these occasions promote emotional and mental health by creating a sense of belonging and support. So, gather around the table, savor homemade delights, and nourish body and soul together.

Nothing can top sharing a meal with your loved ones.

Embrace foods that bring both pleasure and health

Incorporating foods we love into our diets gives us joy and ensures we maintain a healthy balance. Indulging in our favorite dishes, we stay motivated to eat regularly, sustaining our energy levels and overall well-being.

Cultural or traditional cuisines hold a special place here, not just for their flavors but for the deeper connections they foster. They serve as a bridge between generations, reinforcing our roots while providing essential nutrients vital for our health.

Healthy fat intake

Despite the negative reputation surrounding fat, limiting fat intake can lead to increased levels of depression. Experts advise that consuming less than 45 grams of fat daily may worsen mental health. Fat plays a crucial role in maintaining the brain’s communication network’s cell structure, which is essential for proper brain function and mood regulation.

The recommended moderate fat intake is around 65 grams daily. If this seems excessive, you can simplify by incorporating one source of added fat twice per day, focusing on natural sources found in proteins, carbohydrates, and dairy products. Keep in mind that you should incorporate healthy fats into your diet instead of saturated fats that come from fried food, butter, or dairy. Nutritional added fats like olive oil, avocados, fish, and nuts offer valuable options for a balanced diet.

The fats you consume shouldn’t come from potato chips.

Carbohydrates

Carbs are seen negatively by many people, who believe they should be avoided at all costs. While simple carbs, like sugar, fruit juice, or processed foods, should be avoided, the main energy sources for your brain are actually complex carbohydrates. Grains, fruits, legumes, and vegetables all include carbohydrates.

Complex carbs instantly provide energy to your muscles, nerves, and brain as they decompose into glucose. Eliminating all carbohydrates might make your body look for other sources of energy, which can lead to fatigue, disorientation, and even damage to your muscles. Try to get half of your daily calories from complex carbohydrates for the best possible energy and brain and body function.

Conclusion

To conclude, there is no denying the correlation between nutrition and mental wellness: your gut and your (mental) health. Our food decisions have a big impact on our emotional and mental state, as well as our physical health. Our daily emotions and functioning are strongly influenced by our diet, with good fats being crucial for brain health and carbohydrates being necessary for energy production. Never forget that taking care of our body also entails taking care of our minds and spirits if you want to live a happier, healthier life.

Guest article written by Amy Baker

sound therapy Chakra healing dopamine Miami holistic health coach Miami psychologist anxiety disorders depression

Now listen to this; right hear, right now.

In Psychology and Wellness

Unless you’ve been living in a remote cave or have taken a vow of silence (both possibilities, but not probabilities), you probably have an affinity for and derive some pleasure from music. And unless you’re fully and consciously creating the life that you envision for yourself, you have not caught my play on words in the title of my blog (i.e., Van Halen’s “Right here, right now”). Did you know though that music more than the acoustic and sensory experience that delights you and uplifts you, can also be the soothing balm for your heart and soul during a moment of pain and can unify a diverse group of people regardless of race, sex, gender or color (often referred to as the “universal language”)? We are after all primed and hard wired for music and its healing abilities (i.e., Babies Rely on Mother’s Voice and Heartbeat To Develop Healthy Brains, Why the Brain Enjoys Music).

Several traditions throughout the world have used sound and music as part of initiations or different ceremonies (i.e., wedding vows, funerals, drum circles, graduations, etc.). Sound and music work by entraining your brain’s brainwaves and shifting or stabilizing its variable frequencies (i.e., alpha, beta, theta, gamma, delta). It also helps to enhance or balance neurotransmitters like serotonin.¹

Researchers have suggested its therapeutic potential to increase your body’s immune response and natural production of opiates, lower blood pressure, lower heart rate variability and even to lessen pain in people undergoing chemotherapy and treat Parkinson’s disease.^2,3.

Ancient healers and mystics have long known and used sound for its soothing and medicinal effects (i.e., Chakra healing, Tibetan singing bowls, chanting, blowing into a didgeridoo). Of course, as with all things, humans have evolved and made advancements with the use of sounds for their therapeutic effects.

Holosync , a brain wave entraining sound technology developed by Bill Hariss who founded the Centerpointe Research Institute, is one such example of how sounds can be used to induce deep states of calm and help you to develop insights into your patterns of distress and dis-ease, much like traditional meditation practices. I personally have been using Holosync for several years and give it credit for helping me to face life’s many challenges with ease while maintaining my equanimity.

The Tomatis® Method is a different example of how sounds can be used to induce therapeutic changes in your brain (The Tomatis® Method is a natural approach to neurosensory stimulation. It was developed by the French doctor and researcher, Alfred Tomatis.) and has been used successfully throughout the world to help people who experience attention disorders like ADD/ADHD, OCD, and even cases of Autism Spectrum Disorders and Multiple Sclerosis. Many case studies and published research articles have validated Dr. Tomatis’ work.

Listening to music helps you to focus. It also enhances and elevates the release of your body’s stored “feel good” neurotransmitter dopamine like when you fulfill a basic need for food, sleep or sex.

So the next time you “crave” some nefarious or toxic substance (e.g., alcohol, cocaine, “junk food”) or feel anxious and depressed, turn up the volume instead . . . maybe even dance a little bit and feel good!

To your health and success,

Dr. Sandoval

1. M.H. Thaut (2005). Rhythm, Music, and the Brain: Scientific Foundations and Clinical Applications.

2. M.N., Gaynor, M.D. (2002). The Healing Power of Sound: Recovery from Life-Threatening Illness Using Sound, Voice, and Music

3. J. Leeds (2010). The Power of Sound: How to Be Healthy and Productive Using Music and Sound.

anxiety disorders, depression, exercise, Miami holistic health coach, Miami psychologist, yoga,

How putting a spring in your step heals your body and mind . . .

In Psychology and Wellness

Optimal health is more than simply what you eat. While whole foods are a cornerstone to achieving long-term health, it is not enough to optimize your health if you do not include other important practices, like relaxation, relationships, meditation, or regular exercise. Exercise to move your body on a consistent basis is a key strategy to help you optimize your health and avoid several chronic health problems.^1,2 If you struggle with your health or suffer from some disability, you may believe that you are incapable of starting a new fitness program.

This may be because you assume that exercise consists only of lifting weights or long-distance running. The reality is that any type of fitness program is beneficial for you so long as you engage in your fitness program consistently. Working with a professional personal fitness trainer will give the additional guidance, inspiration and support to do it consistently.² The key to exercise is finding the best type of movement for your body and lifestyle.

In general, there are many different types of exercise such as anaerobic resistance training , low intensity aerobic cardiopulmonary, and flexibility and stretching exercises. There are also high intensity programs that incorporate brief intervals and jumping movements like sprinting or plyometric exercises. All types of movement can benefit you and enhance your health. What is important is that you strive for a flexible program of exercise that you begin and commit to it consistently. Below are many different kinds of exercise and some of their key benefits.

Non exercise movement: Simple everyday activities and house duties such as cooking, working on your garden and doing laundry and cleaning are all types of movement. Several studies suggest that prolonged sitting increases your risk of diabetes and heart disease and many other chronic health conditions even if you exercise vigorously on a consistent basis. Sitting or being inactive for a prolonged period of time has also been found to be associated with reduced life expectancy. Fortunately, if you find yourself sitting for an extended period (e.g., working a desk job), you need only stand periodically to undo the negative effects of sitting.^2,3 Try stretching and moving about 2 to 3 times every hour to promote optimal health.
Low intensity cardio exercises: Any movement that maintains you at 50 to 70% of your maximum heart rate, such as brisk walking or jogging. It improves your cardiovascular condition, lowers your resting heart rate and blood pressure, helps to increase your HDL, preserves your cognitive functioning and lowers your risk for many chronic conditions like cancer, diabetes and heart disease. When you walk or jog, aim for 30 to 60 minutes, 3-4 times a week.
Strength training: Lifting weights or doing full body weight exercises is important and necessary for optimal health. Adding a strength and conditioning program to your exercise program is key to preserving lean muscle mass. Strength training helps you to improve your metabolism, strengthens your bones, elevates your mood, helps you to sleep better and increases levels of endogenous opioids that decrease pain. Strength training can also help to optimize your hormone levels. Lifting heavy weights with brief rest periods will help you to produce more human growth hormone and testosterone. It is a known fact that levels of important hormones like growth hormone decline with age. Engaging in strength training twice a week is all that is necessary to preserve muscle tone.
High intensity, brief exercises: Doing sprints , tabata training or high intensity interval training has several distinct advantages. First and foremost, it saves you a whole lot of time. For example, doing 6-8 rounds of all out sprints for 15-30 seconds and taking 1-2 minute rest periods will amount to no more than 20 minutes. Anyone can squeeze 10 to 20 minutes during their day. In addition, brief, high intensity exercises may help you to enhance your metabolism, burn fat, increase your production of human growth hormone and elevate your cardiopulmonary capacity more so than long periods of low intensity cardio exercise. If your goal is to lose weight, incorporate high intensity interval training 2 to 3 times a week.
Flexibility training programs: Yoga or Pilates have several key benefits as well. They can help you to stay limber, strengthen your core, improve balance, attention and concentration, reduce pain and elevate your mood. Many studies have found that adding a yoga practice reduces feelings of anxiety and depression.³

There are several other benefits to consistent exercise. Research has found that regular exercise can also help you to reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.⁴Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Strive to exercise for 30 to 45 minutes, four to five times per week to achieve optimal physical and mental health. And, remember to have fun and play with your workouts. Vary your workouts, avoid sitting for an extended period and try adding brief, intense exercise routines a couple times a week.

To your success and health,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.

Metzl, J (2013). The Exercise Cure: A Doctor’s All-Natural, No-Pill Prescription for Better Health and Longer Life.
Hartfield, F.C. (2018). Fitness: The Complete Guide.
Ratey, JJ (2013). Spark: The Revolutionary New Science of Exercise and the Brain.
O strowski, K, Rohde, T, Asp, S., Schjerling, P, and Pedersen, BK “Pro- and anti-inflammatory cytokine balance in strenuous exercise in humans.” Journal of Physiology. (1999), 15; 515(Pt 1): 287–291.

The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.

constipation, crohn's disease, digestive disorders, IBS, Miami holistic health coach, Miami psychologist, mindful eating,

Why you are NOT just what you eat . . .

In Psychology and Wellness

“You are what you eat.” It’s an old adage in many cultures throughout the world. However, it should really be you are what your body does with what you eat. Many people experience digestive problems because of what and HOW they eat. One of the simplest things you can do to increase your health is to slow down and appreciate the food that you are eating.

Digestion actually begins in your mind and then proceeds to your mouth, where contact with your teeth and digestive enzymes in saliva break down your food. The cephalic (i.e., literally from the head) phase of digestion accounts for nearly 30% of your gastric acid secretions, which further cleaves your food into easily digestible parts. The mere sight, smells, sounds and anticipation of the food that you eat triggers this response.

If you’re like most people, however, you rush through the whole eating experience, barely acknowledging what you’re putting into your mouth and eat mindlessly. You eat while distracted—working, reading, talking and watching television—and swallow your food practically whole without conscious awareness. If you’re like the average person, you chew each bite only eight times. With all of these external pressures and distractions, it’s no wonder that as many as 70 million Americans experience a digestive problem like IBS, Crohn’s disease, GERD, constipation, or abdominal pain.

Fortunately, there are a few simple steps that you can take to improve your digestion and restore your well-being. Experiment with the following guidelines when you eat and notice how you feel afterward.

Give Yourself Plenty of Time. Before you begin to eat your meal, give thanks and express appreciation for the abundance in your life. By expressing gratitude, you also develop patience and self-control. Work your way up to 20 minutes to complete your meal. Slowing down promotes a state of relaxation and will greatly enhance your digestion.
Chew Your Food Thoroughly. Begin by chewing each bite of food 20 times. As you chew, savor the food and enjoy the different tastes in your mouth. By chewing more, you enhance your body’s assimilation and absorption of food. The smaller food particles also prevent unwanted microbes from fermenting the food that can lead to gas, bloating and indigestion.
Practice Mindful Eating: Notice the colors, shapes, and smells of the food. As you chew, notice the sounds of the food and the chomping of your teeth the chewing produces. Notice the feel and texture of the food. Notice the taste. Be aware of the moment and intention to swallow the food. Be aware of the expansion and contraction of your chest/abdomen as you breath and chew your food.
Create A Sacred Space. Set the intention of nourishing your body, mind and soul each time that you eat rather than simple “grabbing a quick bite.” Play some relaxing music and/or use your best dishware. Light a soft candle. Turn your T.V. off. Imagine that you are serving your meal to a welcomed guest. Any distraction like the sound of your phone, email notification from your laptop or smart phone can wait.

As you begin to practice eating this way, you may experience discomfort from the silence or the thoughts that are racing through your mind. Take the opportunity instead to know yourself and practice patience, compassion and kindness. Doing so will not only improve your health and well-being, but may also lead you to discover new aspects of yourself that were previously hidden by all the distractions.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist, holistic health coach and personal trainer can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a consultation.

addictions, Miami holistic health coach, Miami psychologist, mindfulness, self sabotage

Learn how to move past self-sabotaging behavior . . .

In Psychology and Wellness

You may be working to lose weight or improve your health because you’ve faced a life threatening disease, quit drinking alcohol after years of struggling to be sober or find the romantic partner who you’ve dreamed about your entire life. You have made great strides in losing weight having lost 50 lbs. and regained your health and vitality, been sober for nearly a year or finally gathered up the courage to get out to a social venue to meet your dream partner. Just when you think you’re on your way to reaching your goals, you reach for those 2 extra fudge brownies, martini cocktail or ignore the call from the person who you had a great time with and who expressed interest in you after your night out on the town. If this sounds familiar, you’re not alone.

Self-sabotage behavior frequently occurs when you ARE making significant progress and are aligned with your life’s deepest desires. What may seem like regression or being “stuck” in a pattern of behavior that does not serve you, actually is a mechanism of self-protection. As you work on your goals and face the unfamiliar (e.g., getting attention from interested romantic suitors, refusing the cocktail from a friend you are used to spending time with, saying to no to the host who baked the brownies and is a good colleague at work ), you may experience discomfort, feel “unworthy” and experience guilt. So rather than allow these experiences, you engage in behaviors that are familiar and comfortable.

In order to move past your self-sabotage behavior patterns, you need to recognize that it is occurring because you’ve confronted and overcome similar situations in your past. Once you understand that you are not “stuck” and that your behavior is your mind’s way of keeping you safe, it is important that you embrace your uncomfortable feelings or thoughts without self-judgment. By learning to mindfully allow your discomfort and adopting an attitude of curiosity and self-compassion, you will be able to more effectively respond to the new and uncomcoforatble situations that will invariable show up because you are now a different person.

Once you have embraced being curious, reflect on what you need in order to feel safe and be true in your life in order to reach your goals. Very often, your life structure or fear of change keeps you from making bigger changes in your life (e.g., addressing your work colleagues who know that you are trying to lose weight, finding new friends to socialize with who do not drink alcohol, learning to first love yourself) that you need to lose those last 10 lbs., celebrate your sobriety or be with your dream partner.

To your health and success,

Dr. Sandoval

To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well being, call or email Dr. Sandoval to schedule a free consultation.

cancer autoimmunity diabetes, depression, anxiety, rebound effect Miami psychologist Miami holistic health

Why being essentially true to yourself matters (mostly).

In Psychology and Wellness

You may have heard about a number of dietary theories that are supposed to set you on your path towards losing weight, healing your body or treat a mental health condition. Take your pick, theories about veganism, a Paleo/Primal/Ancestral diet or the Epi-Paleo Rx, the Carnivore diet, the Bullet Proof diet, Macrobiotics, or how a Ketogenic diet is supposed to be your “fix” and “cure all.” While all these approaches have kernels of truth, they all neglect an essential piece of the puzzle. They are written for the masses and ignore the most essential and important part of any approach to weight loss or healing; YOU and your unique bio-individuality.

You are the CEO of your body, mind, and spirit and must take into consideration your unique needs, wants and aspirations. While there are a few key components to each of the many approaches that may work for you, by focusing on the fundamentals you will likely achieve your desired outcome (i..e, whether it’s losing weight or improving some aspect of your health.).

The Pareto Principe (i.e., 80/20 rule) is simply the observation that 20 percent of your inputs yield 80 percent your outputs. Originally named after Italian economist Vilfredo Pareto who observed that 80 percent Italy’s of wealth came from 20 percent of Italy’s population. Applied to other areas in your life, you may notice how you only wear about 20 percent of the clothes in your closet 80 percent of the time. Similarly, you probably make 80 percent of your phone calls to 20 percent of the people on your contact list. You likely spend 80 percent of your money on 20 percent of the all the things that you buy (e.g., perhaps rent, mortgage payments or food). And you are getting 80 percent of what you want from your partner, and the endless search for that other 20 percent is what’s causing your pain.

Because we live in a very toxic world (i.e., more than 120 million environmental and industrial chemicals are registered by our government that end up in our food, drinking products, receipts, & hygiene products)¹ , you face thousands of synthetic chemicals (e.g., BPA,BPS), glyphosate, GMOs, pesticides, herbicides, heavy metals (e.g., mercury, lead, aluminum, arsenic), blue, purple and green lights as well as nnEMFs that all contribute to reductions in melatonin, obesity and several diseases (i.e., cancer, depression, anxiety,autoimmunity, diabetes) it can be overwhelming to also think about which dietary theory may work best for you.

So instead focus on what is essential to maintain your health, lose weight and thrive. Follow the 80/20 rule and choose mostly organic foods and pasture raised/grass-fed meats(i.e., if you are on a budget use the EWGs list of clean fifteen and dirty dozen when doing groceries), use green hygiene products to avoid and/or minimize your exposure to toxins, drink clean water (I personally use Clearly Filtered as it eliminates 99.5 percent of all contaminants including fluoride) and invest in a quality air filtration device. Depriving yourself of the occasional “sweet treat” and always thinking about what you cannot eat or drink because you follow the “diet dejour” only adds to your levels of stress and emotional toxins (e.g., fear, guilt) and will lead to a “rebound effect.”

To your success and health,

Dr. Sandoval

1. Ben Lynch ND. (2018) Dirty Genes: A Breakthrough Program to Treat the Root Cause of Illness and Optimize Your Health.