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a person holding their stomach showing the link between anxiety and your gut health

The Hidden Link Between Anxiety and Your Gut Health

We all experience stress and anxiety in our own way and may have a variety of symptoms as a result. However, you have undoubtedly heard many people say that their stomach is in knots or they feel nauseous when they are having a tough time with anxiety. There is a growing body of research suggesting that there is a link between anxiety and your gut health. Unsurprisingly, the gut is home to trillions of microorganisms, collectively known as the gut microbiota, which play a crucial role in many aspects of our health, including digestion, immunity, and mental health.

What is anxiety?

Anxiety is a common mental health condition that affects millions of people worldwide. It is characterized by feelings of worry, nervousness, and fear that can interfere with daily activities and lead to physical symptoms such as headaches, muscle tension, and digestive issues. While anxiety is often treated with medication and therapy, recent research suggests that there may be a hidden link between anxiety and your gut health.

The gut-anxiety connection

The gut is often referred to as the “second brain” because of the close relationship between the digestive system and the nervous system. In fact, the gut has its own network of neurons, called the enteric nervous system, which communicates with the brain through the vagus nerve. This connection allows the gut to send signals to the brain, influencing mood, behavior, and even cognitive function.

Several studies have shown that people with anxiety and other mental health conditions tend to have a different composition of gut microbiota than those without anxiety. Specifically, they may have lower levels of beneficial bacteria and higher levels of harmful bacteria. This can lead to a disrupted gut-brain axis, a bidirectional communication pathway between the gut and brain essential for maintaining mental and emotional well-being.

Those with anxiety are more likely to experience digestive issues such as bloating, constipation, and diarrhea. Additionally, research has found that people with irritable bowel syndrome (IBS), a chronic digestive disorder, are more likely to experience anxiety and depression.

Are your brain and gut communicating?

One theory behind the link between anxiety and your gut health is that imbalances in the gut microbiome, the collection of microorganisms that live in the digestive tract, can lead to inflammation and changes in neurotransmitter levels that contribute to anxiety symptoms. For example, low levels of the neurotransmitter serotonin, which is produced in the gut, have been linked to both anxiety and digestive issues.

Another possible explanation is that the gut-brain axis, the communication system between the gut and the brain, may be disrupted in people with anxiety. Stress, a common trigger for anxiety, can cause changes in gut motility and increase gut permeability, which allows toxins and bacteria to enter the bloodstream and potentially affect brain function.

How do we repair the connection?

So, what can be done to improve gut health and potentially alleviate anxiety symptoms? Let’s take a look at some steps that are simple enough for anyone to give a try.

Eat a healthy diet

One approach is to focus on a healthy diet that supports a diverse microbiome. This includes eating plenty of fruits and vegetables, whole grains, and fermented foods that contain probiotics, beneficial bacteria that can help balance the gut microbiome. Additionally, avoiding processed foods, sugar, and unhealthy fats can reduce inflammation in the gut and promote overall well-being.

Manage stress

Chronic stress can negatively impact both mental and physical health, including an imbalance in gut bacteria and increased anxiety symptoms. However, there are various ways to reduce stress and promote relaxation, such as practicing yoga, meditation, or deep breathing exercises. For instance, moving can be a significant source of stress, especially if you’re moving in Miami-Dade County. The good news is that hiring moving pros can make it stress-free. This can significantly alleviate the moving day anxiety that many people experience. To further ease the stress of the moving day, consider preparing simple and easy-to-eat moving-day meals to keep your energy levels up and your stomach settled.

Exercise regularly

Recent research has provided strong evidence that exercise can benefit not only our physical health but also our gut health and mental well-being. Regular exercise can enhance the diversity of our gut microbiome and has been shown to reduce symptoms of anxiety and depression by triggering the release of mood-boosting endorphins and reducing stress hormones like cortisol. Even moderate exercise, such as walking, can have a positive impact on gut microbiome diversity and anxiety reduction, making it an accessible and effective way to improve both physical and mental health. Therefore, incorporating regular exercise into our daily routine can not only help us stay physically fit but also improve our overall quality of life.

Get enough sleep

Sleep plays a crucial role in maintaining optimal physical and mental health, and it is particularly important for maintaining the health of both the gut and the mind. Not getting enough sleep can hurt our gut health, disrupting gut function and leading to inflammation and poor digestion. This, in turn, can cause a range of unpleasant symptoms, such as abdominal pain, bloating, and constipation.

Moreover, sleep deprivation can also have a detrimental effect on our mental well-being. A lack of sleep is associated with an increased risk of anxiety and other mental health issues, such as depression, mood swings, and irritability. This is because sleep plays a critical role in regulating our emotions and cognitive function, helping to restore balance and maintain a healthy mental state.

Take probiotics

For some people, a probiotic supplement may be beneficial in restoring gut balance. However, it’s important to consult a healthcare provider before starting new supplements, as some may interact with medications or have other potential risks.

Probiotics are beneficial bacteria that can help support gut health and alleviate anxiety symptoms. Probiotic supplements and fermented foods such as yogurt, kimchi, and sauerkraut can provide a natural source of beneficial bacteria for the gut.

Seek professional help

If anxiety symptoms persist, seeking professional help from a mental health professional or medical doctor is crucial. They can provide personalized recommendations and treatment options to help alleviate symptoms and improve gut health.

The takeaway

While the link between anxiety and your gut health is still being studied, there is growing evidence to suggest that the gut-brain axis plays a key role in mental health. By taking steps to support gut health, it may be possible to alleviate some of the anxiety symptoms and improve overall well-being.

Guest article witten by Amy Baker

Man and woman sitting together, talking and holding hands

How to Improve Communication in Your Relationship

In Psychology and Wellness

You’ve probably heard people say ‘communication is key’ so often you’re already sick of it. And while the saying is absolutely true, there is such a thing as unproductive communication. Sometimes, you communicate with your other half, but you’re not doing it the right way, which can lead to even more problems. It’s perfectly fine to have arguments and clashes, but if it’s happening way too often, there’s probably a hiccup in how you communicate. At the end of the day, you must figure out a way of communication that works for both of you. That’s why, in the rest of this article, we’ll share some of our best tips to improve communication in your relationship.

Why is Communication so Important?

All parts of a relationship are impacted by communication. A connection is strengthened by clear communication and understanding on both sides. Poor or unhealthy communication can permanently harm a relationship. As you try to prevent negative feelings brought on by poor communication, you start communicating less and less.

As you notice a decrease in communication, you may start to feel alone or isolated. Alternatively, you may begin to feel anger towards your partner. If you feel like your relationship is on the verge of disintegrating due to poor communication, it would be best to turn to the professionals and try couples counseling.

Recognize Poor Communication

Before you can improve communication in your relationship, you first need to recognize the problems and harmful methods of communication. The following are some of the most frequent signs of poor communication in a relationship:

Sweeping things under the rug. Avoiding fights altogether won’t help. Ignoring problems just gives them time and room to develop into something more significant in the future.
Passive aggression. Instead of confronting a dispute head-on, passive aggression is a means of releasing repressed rage. You might not even be aware you’re doing this! However, if you’re making fun of something your partner does that frustrates you or giving them the silent treatment, you’re guilty of this too. And although it may feel rewarding at the time, it won’t benefit you in the long run.
Aggressive speech. As we said, passive-aggressive speech isn’t healthy and can lead to many problems in your relationship. However, straight-up aggressive speech is even worse. This includes raising your voice to control or dominate the argument. Moreover, it also included accusing or criticizing your partner.

Be Open and Honest

Make your demands and sentiments obvious by saying what you mean. Refusing to engage in a dispute may seem deceptively secure and comfortable, but it doesn’t replace trust in a partnership and won’t improve your communication skills. Stepping back from a disagreement is only ever necessary to produce a brief cooling-off period. It is a temporary solution to a persistent communication problem. When you argue with your spouse, you must have faith that both of you will have your opinions heard and accepted.

When you feel your partner isn’t being open and honest with you, know when you can call them out. Figure out if that can be a warning sign of something else. For example, if your partner has been struggling with addiction in the past, and they’re suddenly becoming very distant, it could be one of the signals to watch out for. If you decide to approach such a touchy subject without consulting an expert, ensure you do it without any judgment and accusations.

Ask Open-Ended Questions

One of the most integral steps to improving communication is to actively work on communicating more. Instead of asking simple, everyday yes-or-no questions, you need to start asking open-ended questions to feel closer to your partner. When discussing your relationship, ask questions that leave enough space for the other person to say what’s on their mind. This will make them feel heard and appreciated.

For example, instead of asking, “did you have a good day at work,” try praising it as “how was your day at work?” This will leave room for your partner to get into details they otherwise might’ve missed. However, don’t be alarmed if you don’t receive full answers straight away. If your spouse doesn’t always share, try to be understanding. We all have various emotional limits that we impose on ourselves. Therefore, be aware of and respectful of their emotional boundaries, and they should do the same for you.

Recognize Your Partner’s Nonverbal Cues

If your spouse responds, “My day was okay,” but their demeanor comes off as annoyed, unhappy, or furious, there may be another emotion they are experiencing but are not yet ready to express. Speaking words is only one aspect of communication; another is how we say them. Our tone and attitude can reveal much about us, sometimes even more than the words alone.

However, reading nonverbal cues doesn’t come easy to everyone. The ability to recognize those nonverbal signs is a talent. Start by examining your significant other’s body language, including their eye contact and shaking or fidgety hands, as well as their facial expressions and hands. Check their posture and pay attention to their speech.

Check-In Frequently

There is always space for development in communication, even if you and your spouse do it frequently in ways you both find enjoyable. Asking your spouse how they are doing on a frequent basis might be useful. Do they feel supported and loved? Where are the chances for each of you to grow? A solid connection may be cultivated by regularly checking in with each other and practicing healthy communication.

Final Thoughts

Relationships can be a lot of work. But they shouldn’t just work, and they shouldn’t make you miserable. Sometimes when you’re in a bad relationship, no matter how much you talk, you won’t be able to fix your problems. On the other hand, a happy relationship can always become even better and healthier if you improve communication in your relationship!

Guest article written by Amy Baker

blood pressure, blood sugar, gelotolgy, immune system, laughter yoga, Miami holistic health coach, Miami psychologist, natural killer cells, stress,

If you can find humor in anything . . . .

In Psychology and Wellness

In between your headline news and favorite sitcom or drama on television; you see the ads for a litany of medicines promising to spell relief from your illness de jour (e.g., depression, irritable bowel syndrome, erectile dysfunction, hair loss, and osteoporosis). Although some people may experience short term relief from these conditions, these medications invariably come with a laundry list of unpleasant and often harmful side effects and usually do little to prevent chronic health problems in the future. So instead of buying into these ads and opting for synthetic medicines, why not turn a cheek and laugh a little or a lot?

Gelotology (from the Greek gelos, meaning laughter) is an emerging discipline in the health sciences that examines laughter and its effects on the body (psychological and physiological).^1,2 In fact, several complementary and alternative medicine (CAMS) protocols prescribe laughter as an adjunct form of treatment for a variety of health conditions.^3,4 The beneficial effects of mirthful laughter on your health go beyond the brief experience of joy and the social bonding that usually ensues between people. The extensive list of physiological and psychological benefits includes:

It decreases your tendencies towards aggression thereby helping you to form and build your relationship skills with people.
It decreases your perceived level of physical pain by enhancing your production of endogenous endorphins.
It helps you to manage your psychological stress more effectively by allowing you to shift your perspective on often challenging situations.
It improves your blood pressure by relaxing your blood vessels and decreases blood sugar levels after eating foods that convert into glucose in your body.
It enhances your immune system by boosting your production of natural killer cells thus helping you to ward off illness.^5,6

Unlike, synthetic medicines, laughter is free and the only potential side effect is disturbing your neighbor or partner at a comedy club or movie. If you find it difficult to laugh, there are several simple ways that you can work this muscle (i.e., it is a muscle isn’t it?). You can watch or listen to a comedy film or play, go with a friend to a comedy club, join your nearest Laughter Yoga club, or read a magazine like MAD (i.e., you still read paper magazines don’t you?). If you still have trouble laughing, remember that like any muscle you only have to start where at and can simply smile instead.

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.

Bennett, M. P. and Cecile, A. L. Humor and Laughter may Influence Health. Oxford Journals. 1/2006.
Liebertz, C. A Healthy Laugh. Scientific American 9/2005.
Hayashi, Keiko et al. Laughter Lowered the Increase in Postprandial Blood Glucose. Diabetes Care. 5/2003.
Laughter Yoga International. Laughter Yoga Aids Digestion. 10/2010
Bennett, M.P. et al. The effect of mirthful laughter on stress and natural killer cell activity Alternative Therapies in Health and Medicine. 3/2003.
Cousins Center for Psychoneuroimmunology. About Us. 8/2010.

anxiety,depression,Miami holistic health coach,Miami psychologist, multiple sclerosis,obesity

How to cool the flames wrecking havoc on your health . . .

In Psychology and Wellness

Several chronic diseases are mediated by your body’s inflammatory response. Conditions such as multiple sclerosis, depression, anxiety, arthritis, obstructive pulmonary disease, cardiovascular disease and even obesity are mediated by chronic inflammation.^{1, 2,3} When you experience an acute infection or sustain an injury to your body, your immune system mobilizes an inflammatory response to neutralize the infectious agent or initiate a healing response. Your body cannot combat acute infections or heal damaged tissues without inflammation. Conditions like heart disease, however, are the outcome of low grade, “silent” inflammation that is systemic and chronic.

Many over the counter and pharmaceutical medications (e.g., NSAIDs like ibuprofen, COX-2 inhibitors such as Celebrex) exist to reduce inflammation in your body. While these drugs do lower inflammation in your body, they bring with them several side effects (i.e., ranging from mild skin reactions and stomach ulcers to more serious conditions such as heart attacks, thrombosis and strokes). Thankfully, you can balance your immune system and modulate your body’s inflammatory response by changing your lifestyle.

Evaluating your body’s response to and avoiding common food allergens (i.e., shellfish, soy, dairy, corn, gluten, peanuts, citrus, mold, fermented foods) that set off an alarm in your immune system as well as balancing your ratio of omega 6 to omega 3 fatty acids will go a long way towards balancing your body’s inflammatory response. Your body’s inflammatory system is regulated by your immune system and hormone-like substances known as prostaglandins.

Prostaglandins are enzymatically derived from fatty acids and exert their physiological effect at localized tissue sites. Omega 6 fatty acids act as the building blocks for inflammatory prostaglandins. Omega 6 fatty acids are found primarily in nuts and seeds, processed vegetable oils, grains, legumes and conventionally raised animal foods. Omega 3 fatty acids help your body to produce anti-inflammatory prostaglandins. Rich food sources include small cold water, fatty fish, grass fed and pasture raised animals, dark green, leafy vegetables and some nuts and seeds. Ideally, you will eat a 3:1 to 1:1 ratio of omega 6 to omega 3 fatty acids. Unfortunately, the average American eats very SADly (Standard American Diet) and consumes a 16:1 ratio of omega 6 to omega 3 fatty acids.⁴

In order to decrease your levels of systemic inflammation, prevent many chronic diseases and optimize your health, you must reduce your intake of unnecessary omega 6 fatty acids. Processed vegetable oils used for cooking and in most processed foods are often high in omega 6 fatty acids. Instead, cook with animal fats or plant sources of saturated fat that are more stable and do not oxidize easily. Tallow, suet, butter or ghee (grass fed) and coconut oil are healthy choices. In addition, make sure you increase your intake of long chain omega 3 fatty acids (i.e., EPA and DHA) by including food rich sources at least twice a week. While long chain omega 3 fatty acids have powerful anti-inflammatory effects in the body, plant sources of medium chain omega 3 fatty acids such as ALA are important for optimal health. Nuts, seeds and leafy dark greens are rich sources of medium chain omega 3 fatty acids. Make sure you include several servings a week.

To reduce systemic inflammation and optimize your health, you must also reduce your intake of refined and starchy carbohydrates. Excessive consumption of quickly digested carbohydrates (i.e., high glycemic index) contributes to the production of pro inflammatory Advanced Glycation End products (AGEs) that wreak havoc inside your body. AGEs are formed when simple sugar molecules bind to protein or fat without the enzymes necessary to control the reaction. You can also reduce AGEs by using low heat cooking methods such as steaming or light sautéing and reducing your consumption of animal proteins that have been browned or charred.

Regular exercise can also help to further reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.⁵ Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Aim to exercise for 30 to 45 minutes, four to five times per week to achieve optimal results. And, remember to have fun and play with your workouts. Vary your workouts and try adding brief, intense exercise routines a couple times a week.

Healthy Fats

Long chain omega 3 fatty acids: grass fed, pasture raised animals or wild caught, cold water, small fish. (e.g., sardines, herring, anchovies, sock eye salmon, bison, beef, venison, lamb).

Medium chain omega 3 fatty acids: dark leafy greens, walnuts, seeds (chia, flax, hemp, sacha inchi).

Omega 6 fatty acids: nuts, seeds (black currant, chia, flax, hemp, sesame, sacha inchi, pumpkin).

Saturated fats: grass fed, pasture raised animals, butter, ghee, tallow, suet, coconuts.

Monounsaturated fats: avocados, olives, grass fed, pasture raised animals, nuts (almonds, macadamia, cashews).

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.

Perry, VH. “The influence of systemic inflammation on inflammation in the brain: implications for chronic neurodegenerative disease.” Brain, Behavior, and Immunity. (2004), 18 (5): 407–41.
Salim, S, Chugh, G, Asghar, M. “Inflammation in anxiety.” Advances in Protein Chemistry and Structural Biology. (2012.) (88):1–25. doi:10.1016/B978-0-12-398314-5.00001-5.
Sin, DD and Paul Man, SF. “Why Are Patients With Chronic Obstructive Pulmonary Disease at Increased Risk of Cardiovascular Diseases? The Potential Role of Systemic Inflammation in Chronic Obstructive Pulmonary Disease.” Circulation. (2003), 107:1514-1519.
Simopoulos, AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine and Pharmacotherapy. (2002), 56(8):365-79.
Ostrowski, 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.

Things to Expect from Your First Cupping Therapy Session

In Psychology and Wellness

Throughout history and all over the globe, people have turned to cupping therapy as a means of healing. Nowadays, thanks to high-profile athletes and health-conscious celebrities, it’s experiencing a renaissance in the United States. However, because people’s shoulders and backs may get red, round markings (not bruises!) from cupping, many individuals are curious about the results and want to know more about the experience. That’s why we’ve gathered information on what you can expect from your first cupping therapy session.

What is cupping, and what to expect from your first therapy session?

During cupping, cups (usually glass or plastic) are used to exert suction to specific spots on the body. As the skin is drawn up into the cup, the suction will feel tight at first (but not painful). The uncomfortable feeling will disappear as soon as the therapist moves on to the next cup. The suction will be used repeatedly while the therapist positions the cups on your back, shoulders, abdomen, etc., while constantly checking if you’re comfortable.

Your body will get used to the sensation of the cups rather quickly. It’s improbable that you’ll feel every cup that’s being set. Usually, the first time you attempt cupping, therapists use fewer cups for gentler treatment. Depending on your condition, your therapist may leave the cups in place for five to twenty minutes.

When it’s time to remove the cups, your therapist will stop applying pressure to the cup and lay it aside. Most people report a sense of relief upon letting off steam or letting go of some tension in their bodies. Sometimes, your therapist may apply a light lotion or oil before use to allow the cups to move easily across the skin.

What is the purpose of cupping?

The goal of cupping can be either physical or emotional. From the perspective of traditional Chinese medicine, cupping functions similarly to how acupuncture patients may experience a catharsis or “release” when the needles make contact with a specific location. We have nerves that exit our spinal column and connect to every organ, and therapists stimulate the base of these nerve connections on the back using cups.

Another purpose of cupping is to get the body to mend itself by getting fluids moving about. Many experts claim that getting the circulation moving in the body is inherently therapeutic. Getting things moved helps with feelings of “stuck-ness,” both emotionally and physically, because blood has the power to retain our emotions, too.

What do suction cups do?

When your therapist places cups on your skin, they will lift and loosen the connective tissues underneath it. In return, this will stimulate the blood and lymph flow to the skin and muscles. The damaged area receives oxygenated blood and lymph fluid thanks to the directed blood flow. This allows the lymphatic system to remove metabolic byproducts and other unwanted substances from the body, helping the body eliminate toxins more efficiently. It can even help treat different conditions or at least help relieve the symptoms.

Will the red marks disappear quickly?

Remember that the cup markings, which are circular and red, are NOT bruises. Also, it’s highly unusual for one to cause pain. Bruises form when capillaries in the damaged area rupture due to impact trauma. On the other hand, when cupping is performed correctly, you should not experience any compression or impact stress.

Your skin and muscles will be lifted and tightened rather than compressed and pushed. The red marks form because the blood is drawn to a specific location. The more sluggish fluids (toxins, blood, lymph) were dug up during treatment, the darker the mark. In most cases, the red round marks will disappear after a few days.

What to expect from post-cupping care?

After your cupping therapy session, you can expect your therapist to provide you with more in-depth guidance for continuing your recovery at home. However, here are the main things you should focus on:

Keep yourself hydrated at all times! Hydrate thoroughly so your lymphatic system can remove waste products from your body.
Wait at least a few hours before taking a shower following cupping.
Keep the treated areas warm and covered.
Avoid drinking alcohol.
The day after your treatment, you may feel drained or perhaps sick with a fever or chills. To some extent, this is to be expected. This is your body eliminating the toxins generated during the cupping process. Relax, sleep in, and treat yourself well. That’s what your body needs.

Benefits of cupping

While preliminary evidence supports cupping’s efficacy, a significant barrier to more in-depth investigation is how difficult it is to conduct a double-blind trial. Yet, many studies have shown that cupping can help with discomforts. One study from 2016 indicated that after just one session of cupping therapy, patients had a 50% reduction in their chronic neck and shoulder discomfort.

Nowadays, cupping is a very popular way to relieve pain and help with various medical conditions as it is very successful in lowering both physical and mental stress. It has even been reported that cupping therapy can be a powerful ally in drug and alcohol addiction recovery. Since it is an excellent way to help the body get rid of toxins, it significantly accelerates the lengthy and grueling process of healing. So, if you happen to notice the warning signs of addiction in yourself or your loved ones, don’t ignore them and give this ancient treatment a chance.

Final thoughts

We hope our article helped you understand what cupping is, how it can help you, and what you can expect from your first therapy session. As you can see, it comes with many benefits, and in addition to helping you treat different medical conditions, it also leaves you feeling relaxed and refreshed. So, wait no more; book your cupping therapy session, and we guarantee it will quickly become your routine.

Guest article written by Amy Baker

anxiety disorders, depression, digestive disorders, enteric nervous system, gut microbiome, gut dysbiosis, Miami holistic health coach, Miami psychologist, prebiotics, probiotics,

What are you feeding your “pets”?

In Psychology and Wellness

Many health conditions and psychological symptoms originate in your gut. Around the world, millions of people believe that you are what you eat. A more accurate description; however, would be you are what your “pets”eat. Consider that you are, in fact, only 10% human as your microbiome (both in your gut, oral cavity, nasal passages, ear canals, and on your skin) is home to trillions of microorganisms (collectively known as your microbiome), each with its own DNA. The collective mass of microorganisms in your gut outnumber the total number of cells in your body by at least 10 to 1. Your microbiome weighs on average of 3-6 pounds. These microorganisms include bacteria, yeast, fungi, protozoa, mold and parasites. The balance of these little “pets” goes a long way in determining your health.

Your gut is also where your enteric nervous system, or “second brain,” resides and is home to an abundance of neurons and produces an array of neurotransmitters. Although capable of functioning independently, your enteric nervous system and central nervous system “talk” (i.e., via the vagus nerve) to one another all the time. In fact, about 90% of your body’s serotonin (a feel good neurotransmitter) and 50% of your dopamine is produced in your enteric nervous system by your gut microbiome.¹

People who experience various digestive disorders and psychological syndromes including food allergies and intolerances, frequent gas and bloating, diarrhea and constipation, symptoms of anxiety or depression, schizophrenia and ADHD or who suffer from auto immune conditions frequently have an imbalance of gut microorganisms; a condition known as gut dysbiosis.^2,3,4

Several lifestyle factors affect how your gut functions and the health of your gut microbiome. The SAD (standard American diet) western diet that is full of refined sugars and processed foods, environmental xenoestrogens, stress, insufficient sleep, pesticides, herbicides, antibiotics , toxic heavy metals, and birth control pills negatively impact the health of the friendly probiotic bacteria in your gut.

Animal studies have found that the administration of antibiotics leads to a significant increase in fearful behavior. Conversely, the addition of probiotic supplements has been found to decrease such anxious behavior.⁵ Human studies have also found that the administration of beneficial probiotic supplements significantly reduces symptoms of anxiety and depression.³

Therefore, it is important to make sure that you include probiotic rich fermented foods and prebiotic sources of food in your diet in order to ensure optimal health and prevent many physical and mental health problems.⁶ Traditionally fermented foods, like sauerkraut, kim chi, drinks like kefir and kvass are all rich sources of friendly bacteria and yeast and help to support your immune system because they contain many B vitamins, omega-3 fatty acids, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria and cancer cells.

Prebiotic foods are foods that encourage the growth of beneficial gut microorganisms and include raw onions, raw garlic, leeks, dandelion root, Jerusalem artichokes, asparagus, Brussel sprouts, and fiber rich seeds like hemp, flax and chia seeds. Once these prebiotics reach your colon, they stimulate the growth of bifidobacteria – probiotics that occur naturally in the human gastrointestinal tract – and other beneficial microorganisms. They also increase the absorption of calcium in your bones and teeth.

In order to support your overall health and well-being, strive to eat multiple servings of probiotic and prebiotic rich foods every week. You may also benefit from a quality probiotic supplement.

To your health and success,

Dr. Sandoval

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

Michael Gershon (1999). The Second Brain: A Groundbreaking New Understandingof Nervous Disorders of the Stomach and Intestine.
Messaoudi, M, Lalonde, R, Violle, N, Javelot, H, Desor, D, Nejdi, A, et al. “Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects.” (2011). British Journal of Nutrition. 105, 755–764.
Neufeld, KA and Foster, JA. “Effects of gut microbiota on the brain: Implications for psychiatry.” (2009). Journal of Psychiatry and Neuroscience. 34(3); 230-1.
Natasha Campbell-McBride, M.D. (2010). Gut and PsychologySyndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D.,Depression, Schizophrenia.
Bravo, JA, Forsythe, P, Chew, MV, Escaravage, E, Savignac, HM, Dinan, TG, et al. “Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve.” (2011). Proceedings of the National Academy of Sciences. 108, 16050–16055.
Jeff D Leach. (2012) Honor Thy Symbionts.

These Senior Sleep Secrets Can Boost Your Health and Budget

In Psychology and Wellness

Sleep is a priceless commodity for mental and physical well-being. When you’re a senior who is working with a limited budget, however, the costs of improving your sleep are important. Getting good sleep is vital as well, so you have to find a balance between spending a fortune and spending nights tossing and turning. Thankfully, getting quality sleep — and getting more of it — doesn’t have to take any major financial sacrifices. Instead, it just takes changing your habits and finding savings by using these tips from Root Cause Resolutions.

Create a Healthy Sleep Environment Without Creating Hefty Costs

Building a sleep-focused bedroom can help you improve your sleep habits tremendously. Simple changes, such as adding a fan to keep you cool, dim lights to relax your eyes and soft bedding to calm your body can all add up to a better night’s sleep for seniors. But how can you add these items to your bedroom without adding to your budget? Well, you can start by shopping with major retailers like Walmart, Target, and Amazon. Then, to ensure that you max out your savings even more, you can look for extra discounts with online promotional codes. These additional discounts and fast, free shipping make upgrading your sleep environment with products like sound therapy gadgets super easy and super affordable.

Opt for Budget-Friendly Meals and Snacks That Will Improve Sleep

Small changes to your bedroom can boost your sleep quality, but small changes to your diet may help as well. That’s because diet and sleep are closely related, and what you put into your body throughout the day affects how well you can relax at night. Filling your plate with whole grains, fruits, veggies, and lean protein helps your body and brain better prepare for rest with the added bonus of keeping your waist trim.

As you may have already guessed, avoiding certain foods and drinks can help your sleep habits as well, so try reducing your caffeine intake to morning hours and laying off of spicy foods, especially before bedtime. If you do get hungry before bed, you can try one of these sleep healthy snacks, such as cheese with crackers or a warm bowl of wholesome oatmeal (bonus: most are inexpensive too).

Look for Free Ways to Exercise During the Day to Sleep Better at Night

Improving your health habits can also improve your sleep habits. That’s true for your diet, but it also applies to your fitness routine. Much like sleep and diet, exercise and rest are linked because physical activity helps your body better prepare for sleep. Not only are you expending extra energy, but you are also helping your brain produce essential chemicals and reactions needed for relaxation and deep sleep. Now, you may be thinking that you need a pricey gym membership to get your daily dose of exercise, but that’s not the case at all. While some exercise classes, such as tai chi and yoga, can boost your sleep, there are other senior workout options, like walking or riding a bicycle, that you can do on your own at no additional cost.

Find Ways to Relax

Reconnecting with old high school friends can be an excellent way to take a break from the stresses of everyday life. With so many online databases now available, it’s easier than ever to find and get in touch with people from your past. Not only can it bring back fond memories, but taking a step back and catching up can also help you relax, reducing stress levels and promoting better sleep in the process.

Ask Your Doctor About Cost-Effective Treatments to Help You Sleep

If you try all of the tips above and still can’t get a good night’s sleep, it may be time to talk to your doctor. Research signs of sleep disorders before your appointment, so that you know what symptoms to discuss with your healthcare provider. For example, trouble falling or staying asleep may actually be insomnia and may require additional treatment for proper relief.

Since your budget is important to you as well, you should keep costs in mind when formulating a treatment plan with your doctor. You may need to complete a sleep study, in which case you should be aware of Medicare coverages that could affect your costs, or you may need additional medications, which can drive up treatment expenses as well.

Sleep is important for senior health, but it’s also essential for your quality of life. When you get the deep, restful sleep you need, your body and mind are bound to feel more vibrant and youthful. So, take back control of your sleep habits and use the healthy, budget-friendly sleep tips above to help improve your life.

If you feel stuck with the effects of anxiety or depression, contact Dr. Jose Sandoval of Root Cause Resolutions today!

Guest article witten by Sheila Olson, FitSheila

How to be the Healthcare Advocate You Need and Deserve

In Psychology and Wellness

Living a healthy life often feels overwhelming. And when you have a busy schedule, managing doctors, insurance, and lifestyle choices may seem like too much to handle. Fortunately, with a few simple steps you can better manage and advocate for your personal health. Here, Dr. Sandoval with Root Cause Resolutions explains more about how you can advocate for the healthy lifestyle you want and need.

Understand Your Situation

The first step in effectively managing your health is understanding your situation. If you have a diagnosed health problem, research it. Make sure your information is from reliable sources, such as:

Government organizations
Hospitals
Research institutions

If you are experiencing new or worsening symptoms, keep a log to use at your next doctor’s appointment. Having this information handy will help your doctor get a better idea of your situation.

In addition to understanding any medical conditions you have, it is important to understand your health insurance coverage. Speak with your insurance agent, human resources department or insurance company if you have questions about your policy. If possible, set up an online account with your health insurance. In many cases, you will be able to find a doctor, pay your premium, see your usage, and review your benefits all online.

Care for Your Mental Health

No one knows your mind like you do. Although friends and family may be able to tell when something seems off, it’s up to you to self advocate when you notice signs of depression or anxiety that won’t go away. It can be scary to admit that you need help, but know that people don’t always need medicine to move past these times of poor mental health. Seek out a caring and empathetic practitioner like Dr. Sandoval who can help you process your feelings and identify the root cause, so that you can return to the healthy, balanced person you were meant to be.

Engage in Healthy Activities

Your daily activities have a significant impact on your health. For this reason, it is important to make healthy behaviors part of your routine. Do what you can to work in more physical activity. Do short exercises when you have a few extra minutes. Take the stairs instead of the elevator. Go for a walk after dinner. Stretch before bed. Keep in mind that small chunks of activity throughout the day add up.

If you live in an area with a high walk score, meaning that you can easily walk to different stores, shops, and restaurants, then make it a point to walk to any engagements you have nearby.

You should also work toward eating a balanced diet. Don’t deprive yourself of your favorite foods, but limit the sugar, salt and saturated fat in your diet. Try healthy substitutions to improve the nutritional profile of your meals.

Keep Your Home Clean and Organized

Cleaning the house often falls down our “to do” lists when we get busy, but there are some very important benefits to maintaining a tidy home. We bring germs and viruses into our homes (and bodies) every day, so it’s best to regularly clean and sanitize frequently touched surfaces. Try to avoid store bought chemicals though, as they can add to health problems. Instead, use household ingredients, like baking soda, vodka, tea tree oil, and vinegar as alternatives.

Keeping your home organized also has positive benefits. Research shows that clutter increases stress and anxiety, so avoid these stressors whenever possible. Consider switching to digital recordkeeping, and create an organizational system that makes it easy to put things back where they belong.

Take Charge of Your Health Care

Regular doctor’s appointments and preventive care are important for good health, but Creaky Joints reports that at least 25% of Americans do not have a primary care doctor. This is a doctor that can perform routine exams, treat minor illnesses and refer you to specialists for more complex problems. Ask friends and family for recommendations, and look online to find a physician that accepts your insurance and is taking new patients. Read reviews if available.

Do your best to communicate effectively with your physician. List your questions and concerns before the visit, and take the list into the exam room with you. Don’t be afraid to ask the doctor to repeat something or speak more slowly. If doing so would make you feel more comfortable, bring a loved one to the appointment with you.

If you don’t have insurance through an employer, see if you are eligible for Medicaid or insurance through the Health Insurance Marketplace. You can search online for someone to help you enroll in the Marketplace. If you are eligible for Medicaid, apply through your state Medicaid agency or the Health Insurance Marketplace. Keep in mind that some states do not participate in the national Health Insurance Marketplace. In this case, go to the website for your state-based marketplace.

Be the Advocate You Need

Managing your health can be challenging, but it is important. Understanding your unique situation, increasing your physical activity levels, and taking charge of your health care are all key elements of a healthy lifestyle. By taking these steps, you are well on your way toward becoming an effective advocate for your health.

Guest article witten by Sheila Olson, FitSheila

acceptance and commitment therapy, anxiety, depression, forgiveness, Miami holistic health coach, Miami psychologist, self compassion, Valentine's day,

How to nourish and cherish the love in your life . . .

In Psychology and Wellness

With it being Valentine’ day today, you may have big plans with your partner (e.g., boyfriend, girlfriend, wife, husband, etc.) to celebrate the love that you both share. If you are single, you may experience the anticipation, excitement or nervousness of your first “big date” with someone you recently met or you may dread the occasion as a “Hallmark” holiday that affirms that you are unlovable because you have no special date. Whether you already have special plans, look forward with optimism or would simply prefer that Valentine’s day did not exist, there are several important qualities that you can develop to love your partner, remember your “first date” or affirm and love yourself.

Learning to communicate openly and directly is both effective and demonstrates your vulnerability to your partner, allows you to be authentic, “voice” your emotions and is affirming to your partner. Many “mishaps,” misunderstandings and resentments are avoidable by simply learning to speak clearly. If you’re single and alone, introspection and honestly “asking” yourself what nourishes you and helps you to experience your life as “sweet” requires both self-compassion and “facing your demons.”

Do you experience shame and feel “unworthy” because you believe that no one could ever love you if they knew the “real” you? Instead of acting and behaving as your mind tells you you “should,” being kind and gentle with yourself allows others to connect with you. Being authentic with yourself and acknowledging your needs is important in recognizing your own “humaneness.” By learning to be authentic and vulnerable, you cultivate a sense of belonging, acceptance and connection with your partner, other people and yourself.

In order to sustain and cherish the love in your life, it is important to also learn to notice, pay attention and forgive. We all commit errors, make mistakes and act in ways that only with the perspective of maturity and growth we later regret or feel contrite about in life. As the English poet Alexandar Pope has eloquently stated “to err is human; to forgive, divine.”

You cannot avoid the pain that invariably comes from acting in a manner that you now would act in differently. In seeking to minimize or avoid your pain, you also cut yourself off from experiencing human virtues like joy, love, appreciation and gratitude. So in order to cultivate and nourish these “feel good” emotions, you must be willing to make room for the pain in your life. So whether you are celebrating Valentine’s with the love of your life or are alone, learn to notice how you feel, allow and make room for all emotions and authentically “voice” your experiences in order to make this year and the rest of your life special.

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 consultation.

Self-Care for Introverts: How to Nourish Your Body and Mind

In Psychology and Wellness

Root Cause Resolutions helps you to eliminate your stress, worry and depression so that you can live a truly fulfilling life. Book your consultation today! 305-720-0237

As an introvert, you might be the type of person who feels drained after social interaction and recharges by spending time alone. While there’s nothing wrong with that, it’s essential to ensure you’re taking care of yourself both mentally and physically. Neglecting self-care can lead to burnout, illness, and a host of other problems. Root Cause Resolutions has provided some simple tips to help you stay healthy and happy.

Get Plenty of Sleep

One of the most important things you can do for your health is to get enough sleep. Most people need around eight hours of sleep per night, but some people may need more or less.

If you find that you’re regularly falling asleep during the day or if you just don’t feel well-rested, it’s a good idea to see a doctor to ensure there isn’t an underlying problem. You’ll also want to create a nightly routine that helps you relax and fall asleep. Here are a few activities to consider before bed:

Take a bath.
Read a book.
Write in a journal.
Listen to calming music.

Eat a Balanced Diet

Just like getting enough sleep, eating a healthy diet is crucial for your overall health. Aim to include plenty of fruits, vegetables, and whole grains in your diet. If you’re not sure where to start, there are plenty of resources available online and in books. You can also talk to a registered dietitian to get tailored advice.

When you follow a nutritious diet, you’ll have more energy, feel better overall, and be less likely to get sick. You might also find that your skin looks healthier and that you have a better mood.

Exercise Regularly

It’s important to get some exercise every day, even if it’s just a short walk around the block. Exercise has been shown to improve mental health, so it’s doubly important for introverts who might be prone to isolation and loneliness.

If you hate going to the gym, there are plenty of other ways to get active that might be more enjoyable for you, such as:

Hiking
Yoga
Biking
Swimming
Dancing
Playing sports

If you’re currently inactive, gradually add more exercise to your routine. Choose an activity that you enjoy, so you’ll be more likely to stick with it. And remember, it’s essential to listen to your body and take breaks when needed.

Exercising too much can actually be harmful. So take it easy, have some fun, and enjoy the many benefits regular exercise has to offer. Your body will tell you when you need to take a few days off.

Further, you might be surprised at how easily you can fit exercise into your everyday routine. For example, taking quick walks on your work breaks or choosing the stairs instead of the elevator can add up over time.

Look Into Online Universities

Returning to school for an online degree can be the perfect solution for introverts. Studying online allows you to take classes at your own pace from home, which can be a more comfortable setting for introverts than traditional classrooms.

Additionally, online degrees often have less of a social component than on-campus degrees, so you’ll be able to avoid the extra socializing that can be overwhelming for introverts. If you’re interested in pursuing a career in special education, you may want to earn a master’s in special education online.

There are several excellent online degrees available that offer the same high-quality education as traditional programs but allow you to learn at a comfortable pace. Just be sure the school and program is accredited and that it offers competitive tuition rates.

Start a Journal

Journaling is one of the best activities you can do as an introvert. It can be a powerful way to process emotions and thoughts, reflect on your day-to-day experiences, and learn more about yourself. She Owns Success notes that journaling can also help you become more self-aware, make better decisions, and set goals for the future.

There’s every type of journal you can think of out there, from solid-color journals with unruled pages to themed journals with ruled pages. Take time to find one that inspires you to write each day. That said, once you start yielding the benefits of journaling, you probably won’t need any extra motivation!

Hang Out in Nature

Another way to practice self-care as an introvert is to find opportunities to take in nature. The American Psychological Association points out that there are many benefits to spending time outdoors:

Mental Health Boost

One of the most important is that it helps to improve our mental health. When we’re cooped up indoors all day, we can start to feel stir-crazy and restless. Getting outside for a walk, a hike, or just sitting in nature can help to clear our minds and make us feel more relaxed and at ease.

More Energy

Nature also has a way of restoring our energy levels. After a long day at work, it’s really nice to be able to go for a hike or spend some time sitting by a river and listening to the sound of the water. Getting outside helps to refresh us and give us new energy for the rest of the day.

Physical Health Benefits

Lastly, spending time outdoors is great for our physical health. Being active in nature can help us get exercise without even realizing it. And being around fresh air and sunshine is always good for our overall well-being.

Spend Time With People

We know this sounds like a counterintuitive tip for introverts – but hear us out! You need to spend time in solitude to foster your health and well-being as an introvert. But don’t make the mistake of isolating yourself.

Isolation and loneliness can have devastating impacts on our mental health. When we’re isolated, we don’t have anyone to talk to or share our thoughts and feelings with. This can lead to feelings of loneliness, sadness, and emptiness. Over time, these feelings can start to take a toll on our mental health, making us more prone to anxiety and depression.

Be intentional about spending time with the family members and friends you’re closest to. This doesn’t;t mean you have to go to every party or gathering you’re invited to (yikes!); just don’t close yourself off from everyone around you. Your mental health will thank you!

Wrapping Up

Self-care is essential for everyone, but it’s especially important for introverts who might be prone to isolation and loneliness. Ensuring you get enough sleep, eating a balanced diet, exercising regularly, researching online degrees, and following the other tips above can significantly boost your mental and physical health. And remember that if you ever feel like you’re not taking care of yourself correctly or if something doesn’t feel right, don’t hesitate to reach out to a professional for help.

Guest article witten by Sheila Olson, FitSheila