Author: drjosesandoval Page 7 of 11

isolation, loneliness, Miami holistic health coach, Miami psychologist, social networks, social support, volunteering,

Are you putting yourself at risk by doing this . . .

You may eat very healthfully, exercise consistently, sleep like a baby, spend time outdoors with nature getting sunlight everyday, take some supplements and yet still be experiencing various health challenges. While all of these behaviors ARE health promoting, you may underestimate the power and importance of having social contact and community involvement.

Research in several health disciplines has demonstrated the protective effects of social support.^{1, 2, 3}Prospective studies have found an increased risk for death in people who have few and sometimes just low quality relationships – independent of baseline health.⁴The health risks of loneliness, which often accompany isolation, are well documented and have even been shown to damage the heart muscle and lead to premature death. Your relationships also are a key player in regulating the expression of your genes.⁵

While many of our modern day technological advancements like smartphones, social media platforms (e.g., Face Book, Twitter, Instagram,Tik Tok, Pinterest, WhatsApp, LinkedIn, Telagram, Snapchat, etc.) and television contribute greatly to this state because they all have the effect of ensnaring you into a tangled web (think about how much time you spend using any of these technologies that you could use instead to do more of what YOU value in life; no coincidence it’s known as the world wide web).

To find your freedom, it is quite simple to find people with whom to socialize and create your own supportive community. Begin by taking a digital break once a week (i.e., one day per week do not use any technology at all.). Socialize more by volunteering your time. It is one way of feeling that you are contributing and making social contact. You can use sites like Volunteer Match to find opportunities to connect and help. Volunteering has many health promoting effects. You can also join a group that shares one of your interests and have fun while you socialize. Whether you like reading and want to become part of a book club, enjoy collecting stamps or simply want to find people who enjoy drinking good cup of coffee, Meet Up helps to connect you to hundreds of people in your local area who all share your passion.

If you feel apprehensive about meeting strangers, consider that all of your friends now at some point in time were strangers to you too. And if these ideas still scare you, you can join the one community that is always with you. Next time that you see one of your neighbors, do as Mr. Rogers did and greet them and say “It’s nice to be your neighbor.”

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.

Ozbay, F, Johnson, DC, Dimoulas, E, Morgan, CA, Charney, D, and Southwick, S. “Social Support and Resilience to Stress: From Neurobiology to Clinical Practice.” Psychiatry. (2007). 4(5): 35–40.
House, JS, Landis, LR, Umberson, D “Social Relationships and Health.” Science. (1988). 241: 540-545.
Seeman, TE. “Social ties and health: The benefits of social integration.” Annals of Epidemiology. (1996). 6(5): 442–451.
Holt-Lunstad, J, Smith, TB, Layton, & B “Social Relationships and Mortality Risk: A Meta-Analytic Review.” PLOS Medicine. (2010). 7(7): 1-20.
Ben Lynch ND. Dirty Genes: A Breakthrough Program to Treat the Root Cause of Illness and Optimize Your Health (2018).

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.

chronic pain, compassion, depression, empathy, inflammation, loving kindness meditation, Miami holistic health coach, Miami psychologist, social connection, stress

Why doing a little bit of this everyday will radically improve your life . . .

In Psychology and Wellness

You may face situations that are challenging and perhaps even overwhelming each day. You may be “tested” at the expense of your inner peace and personal resources. Illness, the loss of loved ones and simple everyday experiences like bumper to bumper traffic can provoke feelings of pain, sadness, frustration and anger. Such experiences not only produce painful emotions, they are also very damaging to your body.

While practicing different forms of relaxation, skills like progressive muscle relaxation, diaphragmatic breathing or mindfulness meditation are effective in helping you to manage your stress; new research suggests that cultivating and practicing Loving Kindness Meditation (LKM) offers distinct benefits that go beyond reducing your stress.

Researchers at Emory University have found that LKM may improve your physical and emotional responses to stress. Consistently practicing LKM every day for as little as 10 minutes helps you to reduce feeling of stress and depression, reduces physiological inflammation, illness, and chronic pain as well as enhances your empathy and feelings of social connection to others, self-acceptance, and physical resilience and well-being (i.e., increases the vagal tone and changes the neural circuitry of the insula and temporal parietal junction in the brain).^{1, 2,3,4}

Doing LKM meditation is simple. To practice, generate positive and loving feelings towards yourself and others by gently repeating the following phrases:

May I be filled with love and kindness
May be I safe and protected
May I love and be loved
May I be happy and contented
May I be healthy and strong
May my life unfold with ease
May I be a person of joy

After sending love and kindness to yourself, you follow by generating and sending these feelings to the following:

someone who you love deeply (e.g., your husband, mother, daughter).
a good friend.
someone who is “neutral” who you have neither very positive or negative feelings towards (e.g., the cashier at your grocery store).
someone who you do not like who may have hurt you and provokes feelings of discomfort or pain (e.g., your boss).
all beings everywhere alive.

You may also listen to a free guided LKM practices offered by the UCLA Mindful Awareness Research Center.

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.

Carson, JW, Keefe, FJ, Lynch, TR, Carson, KM, Goli, V, Fras, AM and et al. “Loving-Kindness Meditation for Chronic Low Back Pain: Results From a Pilot Trial” Journal Of Holistic Nursing. (2005). 23: 287-304.
Fredrickson, BL, Cohn, MA., Coffey, KA, Pek, J, and Finkel, SM. “Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources.” Journal of Personality and Social Psychology. (2008). 95(5), 1045-1062.
Hutcherson CA, Seppala EM, and Gross JJ. “Loving-kindness meditation increases social connectedness.” Emotion. (2008). 8(5):720-4. doi: 10.1037/a0013237.
Lutz A, Brefczynski-Lewis J, Johnstone T, and Davidson RJ. “Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise.” PLoS ONE. (2008). 3(3), e1897. doi: 10.1371/journal.pone.0001897.

Are you being Wi-Fried?

In Psychology and Wellness

Everywhere you go, it’s nearby. Sometimes, it’s in your face (literally), or very close by. When you go to your local gym (E.g., La. Fitness, You Fit), buy groceries (E.g., Whole Foods Market, Publix, Trader Joe’s), eat out at restaurants, and even go to your local park (e.g., Tropical Park, Fairchild Tropical Botanic Garden). It entices you with added “convenience” and makes you believe that you cannot live your life without it. I’m talking about wireless technology and the non-native electromagnetic radiation it emits, of course. It’s your smart phone, computer, Wi-Fi router, plasma T.V., D.V.D. player, and every modern technology that you use, because they all emit some degree of radiation. And while many modern technologies allow you to do more, save you time, or experience more “fun”; they also pose a very real and significant risk to your long term healthspan.

The dangers of wireless technology are several (e.g., cancer, neuropsychiatric syndromes, mitochondrial dysfunction, insomnia, autoimmunity, gastrointestinal disease)^1,2and I’ve shared with you before on the mechanisms by which this wireless, non-native electromagnetic radiation (“eletrosmog”or electromagnetic fields, nnEMFs, are terms used to refer to the same energy) harms you in my previous blogs (i.e., How to rekindle the fire that burns inside). Because our modern world today is highly developed and interconnected, it’s nearly unavoidable. And while this may be true to a degree depending on your circumstances, you can take several steps to reduce, avoid, or mitigate the harmful effects of this “electrosmog.”

The simplest course of action is to not use any wireless technology or use it as little as possible. Given that this may not be a feasible answer for you, follow my suggestions below to reduce the levels of many of the physiological and psychological sequela from your use of these technologies.

Instead of using a Wi-Fi Router and a wireless mouse to connect to the internet, opt for Ethernet cables and a wired mouse.
Always unplug your router before going to sleep at night.
Remember that distance is your friend when using any wireless technology. When using your smartphone, always use the speaker phone function or use wired earbuds (blue tooth earbuds emit radiation as well). Every inch that you keep your phone away from your body reduces the amount of radiation fourfold (i.e., 1in = 4 x less radiation, 2in = 16 x less radiation).
When you do not need to make a call or send a text, keep your phone in airplane mode as this drops the levels of non-ionizing radiation by 84%. Otherwise, I strongly recommend wearing anti-radiation/EMF blocking (Faraday cage) clothing – underwear and bras since many people carry their smartphones in their pant pockets or bra. I wear Faraday’s briefs, V-Neck shirt and cap. I have noticed an improvement in my energy and strength training when I go to my local gym that has Wi-Fi.
Keep your phone away from your bedroom when you sleep and charge it in another room.
Consider investing in a Q-Link product. I have used several Q link products for over a decade and many studies show that it helps to reduce the effects of wireless radiation.
Similar to the Q-Link products, Earthing technologies can help you to mitigate the harmful effects of nnEMFS. I attribute a portion of my remarkable health to the many earthing products and Q-Link products I own.

For a more detailed explanation of how nnEMFs harm you and more strategies on how to reduce your exposure, I suggest reading The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology by Nicolas Pineault.

To your health and success,

Dr. Sandoval

You can also watch:

Wi-fried. A documentary that aired on ABC to informs people about the dangers of wireless technology.

A brief video on the harmful effects of nnEMFs by Detect Protect.

A brief video by Mike Adams Xylitol crystal morphology vs. 4G mobile phone energy

Dr. Leland Stillman talks about the dangers of wireless technology: The Dangers of Wireless Tech: My Journey from Skepticism to Conviction.

Attorney Jimmy Gonzalez speaks before his death in 2014 about cellphone induced cancer. Attorney Jimmy Gonzalez Dies From 3 Different Cell Phone Radiation Induced Cancers

“Wi’Fried”

In Media & News

Avoid Entrepreneur Burnout: Tips for Success and Peace of Mind

In Psychology and Wellness

If you’re like most business owners, you sometimes forget yourself in the midst of all of your professional obligations. Unfortunately, when you’re stressed or overworked, you cannot focus the same amount of energy on your company. To keep yourself from being burned out, you need to think about different skills that allow you to take care of yourself to be more present at work. Dr. Jose Sandoval’s integrative services can be great tools.

Learn How to Improvise

Improvisation is an important skill to have as a businessperson. You cannot prepare for every crisis or disaster. Mature businesspeople understand the necessity of thinking on their feet and acting without a solid plan in place. There are three types of improvisation: imitative, reactive, and generative.

Imitative relies on imitating more experienced people, whereas reactive involves input from others and the environment to help determine your reaction. Generative improvisation is the most advanced and it forces you to look toward the future and try to anticipate what may happen.

Work on Your Plan

If you want to succeed, you need a balance of improvisation skills and planning skills. You should have a business plan that spells out your goals and the steps that you need to take to make them. Treat your business like a game of chess where strategy is still a top priority. A business plan helps you allocate resources properly to prepare for the uncertain and to manage your time.

Your business formation should be a part of your business plan. For example, you may choose a limited liability company, or LLC, for your company. This structure is easy to establish and simple to maintain, so you do not have to worry about excess stress eating away at your health. When establishing Florida LLCs, you may reap tax benefits, flexibility benefits, and the benefit of less paperwork. To avoid lawyer fees, contact a formation service.

Avoid Forgetting About Yourself

According to the APA, chronic stress can negatively impact your well-being. It can lead to chronic headaches, cardiovascular disease, overeating, and more. Often, people experience chronic stress because of work. If they do not delegate work to subordinates or hire consultants to help carry the load, they are more likely to suffer from stress. Delegating saves you time on work that you can spend on yourself.

Forming a workout routine at the gym or home can also reduce your stress. It releases endorphins and releases built-up tension. If you choose a gym, exercise can also help you be more social outside of the business. Some of the best exercises for tension include:

Yoga
Martial arts
Walking
Swimming

How you eat can also affect your productivity. One wrong decision during mealtime can throw your day off. Since everything you eat converts to glucose and your body needs glucose to stay alert, your attention and focus shift if you are low on it. Food should nourish your body. When you take care of your diet, you take care of your body and your company.

As an entrepreneur, you breathe life into your company. When you do not care about yourself, you cannot care about your business either. You may find it more difficult to focus and prioritize your time. If you want to care for yourself and your business, you need to know how to balance planning with improvisation and maintain your health as a priority. For more resources and guidance, book a session with Dr. Sandoval and subscribe to his newsletter.

Guest blog written by Brad Krause, selfcaring.info

gratitude,depression, anxiety, substance abuse, Miami psychologist, Miami holistic health coach,

What are you thankful for today?

In Psychology and Wellness

Gratitude is holding the attitude and expression or acknowledgement of the positive aspects in your life. Acknowledging your basic needs, material goods, friends, family and loved ones. A simple and easy practice that is customary in many world traditions.

Several psychological studies have found that when you cultivate gratitude you are more likely to be happy, cope more adaptively and increase your relationships with the people who you love.^1,2,3,4 You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse.⁴

Acknowledging the positive aspects in your life can be challenging; particularly, when you focus or hold on to negative emotions like frustration, anger and resentment. Holding negative emotions towards situations and people in your life can exacerbate the painful conditions you are trying to avoid or change.

Fortunately, there are simple steps you can take to cultivate a grateful heart and reap its many psychological benefits. In order to have an attitude of appreciation, you must first release and let go of any negative emotions that you are holding on to in your life. Like any skill, you must also practice appreciation in order to cultivate an attitude of gratitude.

To help you release negative emotions, try the traditional Hawaiian practice of Hoʻoponopono. This traditional practice of forgiveness or reconciliation will help you to open your heart and mind to the many blessings in your life. It is defined in the Hawaiian Dictionary as a “mental cleansing: family conferences in which relationships were set right through prayer, discussion, confession, repentance, and mutual restitution and forgiveness.”

To practice, simply bring to your awareness the difficult situation or person with whom you are holding on to a negative emotion. As you visualize the situation or person, repeat in your mind and affirm “I’m sorry,” “Please forgive me,” “Thank you” and “I love you.” Let go of the need to find blame, be gentle and refrain from judging yourself. Continue this practice for 5 – 10 minutes. Do this every day for a few weeks and you will experience a shift in your heart and be more open and receptive to the good graces in your life.

As you let go of the negative emotions that are holding you back and begin to cultivate gratitude, you will also want to keep a gratitude journal. Start each morning reflecting on the people, situations or aspects of your life for which you are grateful. You can use The 5 Minute Gratitude Journal that has prompts for you to write down 2 aspects each morning. Gratitude journals have been found to help people experience more positive emotions and reduce painful feelings like depression in many psychological studies.⁵

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.

Algoe, Sara B.; Fredrickson, Barbara L.; Gable, Shelly L. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
Emmons, R.A., McCullough, M.E. “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.” Journal of Personality and Social Psychology. (2003) 84(2), 377-389.
Gordon, A.M.; Impett, E.A.; Kogan, A.; Oveis, C.; Keltner, D. “To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. “ Journal of Personality and Social Psychology (2012) 03(2) 257-274.
Grant, A. M.; Gino, F. “A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior.” Journal of Personality and Social Psychology. (2010) 98(6), 946-955.
Lyubomirsky, Sonja; Dickerhoof, Rene; Boehm, Julia K.; Sheldon, Kennon M. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion (2011)11(2), 391-402.

The information, published and/or made available through the www.fullofradiance.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.

barefoot walking, earthing, heart rate variability, Juil sandals, Memorial Day weekend, Miami holistic health coach, Miami psychologist, sleep, stress,

How Mother Earth can help you to heal . . .

In Psychology and Wellness

If you’re like most people, you spent part of your Memorial Day weekend relaxing and spending time with your family and friends. You may also have spent a good part of this time outdoors either at a beach, park, or backyard cooking and celebrating your day off from work (assuming your city or county has not prohibited this because of the Covid-19 pandemic). Spending time with your family and friends connecting is undoubtedly good for your mind, body and spirit. More than these social aspects, however; the time you spend outdoors in the sunlight with nature has the added benefits of reconnecting your body with our Mother Earth.

Sunlight has numerous health benefits. Unlike sun screen and tanning lotions that are full of toxic chemicals and prevent your body from making vitamin D and other steroid hormones, sunlight, lowers cholesterol, lowers blood pressure, increases the oxygen content in your blood, and builds your immune system.

Moreover, laying on the beach, walking barefoot on the grass, dirt or sand allows your body to make contact with the electrons and negative ions that are produced by our planet. Researchers have found that making contact with the Earth (sand, grass, dirt, concrete) has several health promoting qualities.

“Earthing” (the term used to describe walking barefoot or making contact with the Earth) allows the electrons and negative ions that are naturally emitted by our planet to transfer into your body. The transference of these electrons and negative ions into your body has numerous healing effects.

Studies have found that the electrons and negative ions that are transferred to your body neutralize and scavenge free radicals (i.e., they act as antioxidants like eating blueberries or dark chocolate) and enhance your immune system.¹ Studies have also found that “Earthing” can improve and normalize your sleep, circadian rhythms, blood oxygenation and heart rate variability as well as reduce levels of stress, cortisol, pain, blood viscosity and inflammation.^2,3,4,5 So not only will you feel calmer but you will also recover more quickly from exercise and lower your risk for cardiovascular disease.^6,7

The simplest way to make sure you are receiving the electrons and negative ions from the Earth is to walk barefoot outside.

Strive to do so whenever you have the opportunity. Doing so every day for 30 to 45 minutes will help you take advantage of the most abundant and free source of healing energy available. And if you cannot make it a part of your daily practice, you can also use modern technologies and footwear that can confer many of the same health benefits.

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 free consultation.

Chevalier, G, Sinatra, ST, Oschman, JL, Sokal, K and and Sokal, P. “Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons” Journal of Environmental and Public Health. (2012) 2012: 291541. doi: 10.1155/2012/291541.
Clinton, O., Sinatra, S. T., & Zucker, M. (2010). Earthing: The Most Important Health Discovery Ever?
Ghal, M and Teplitz, D. “The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress” ” Journal of Alternative and Complimentary Medicine. (2004) 10, (5) 767–776.
Chevalier, G and Sinatra, ST. “Emotional Stress, Heart Rate Variability, Grounding, and Improved Autonomic Tone: Clinical Applications” Integrative Medicine. (2011) 10 (3) 16-21.
Chevalier, G. “Changes in Pulse Rate, Respiratory Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes” Journal of Alternative and Complimentary Medicine. (2010) 16, (1) 81-87.
Chevalier, G, Sinatra, ST, Oschman, JL, and Delany, RM. 4 “Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease” Journal of Alternative and Complimentary Medicine. (2013) 19, (2) 102-110.
Brown, D, Chevalier, G and Hill, M. “Pilot Study on the Effect of Grounding on Delayed-Onset Muscle Soreness” Journal of Alternative and Complimentary Medicine. (2010) 16, (3) 265-273.

cravings, creativity, Miami holistic health coach, Miami psychologist, napping, rejuvenation, seista, sleep deprivation, work performance

Why a little siesta can charge you up . . .

In Psychology and Wellness

If you’re like the average American, you are probably sleep deprived. Inadequate sleep reduces your concentration, alertness, creativity and performance at work.^1,2It also makes you more prone to make mistakes, feel tired, grouchy, and increases your cravings for sweet and fatty foods.^3,4

As a nation, we value doing more and place little emphasis on taking breaks, having fun and resting. In other countries, however, working less, playing more, taking breaks and sleep are cultural norms. Fortunately, there is a cultural shift taking place that emphasizes working smarter, taking more breaks and even napping on the job! So whether or not you believe that you get adequate sleep, you probably can benefit from adding a little afternoon siesta.

An afternoon nap, or siesta, can help you to improve your mood, alertness, vigor and be your mini vacation to relax and feel rejuvenated.^5,6 It will help you be less prone to mistakes and increase your creativity as well as your job performance.^7,8

In order to reap all of these health promoting benefits, just keep these simple guidelines in mind. Take brief naps (i.e. 10 – 30 mins) early in the afternoon (i.e., no later than 3:00 pm) to feel recharged and avoid sleep inertia (i.e., feeling groggy and possibly experiencing insomnia). And please remember to take your nap in a dark room, laying down and free of any distractions or potential interruptions.

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 wellbeing, call or email Dr. Sandoval to schedule a free consultation.

Thomas, M, Sing, H, Belenky, G, Holcomb, H, Mayberg, H, Dannals, R, et al. “Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity.” Journal of Sleep Research. (2000). 9 (4) 335-352.
Van Dongen, HPA, Maislin, G, Mullington, JM, and Dinges, DF. “The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology from Chronic Sleep Restriction and Total Sleep Deprivation.” Sleep. (2003). 26 (2) 117-126.
Rosen, I, Gimotty, PA, Shea, JA, Bellini, LM “Evolution of Sleep Quantity, Sleep Deprivation, Mood Disturbances, Empathy, and Burnout among Interns.” Academic Medicine. (2006). 81 (1) 82-85.
Wiley, TS & Formby, B (2001). Lights Out: Sleep, Sugar, and Survival.
Milner, CE and Cote, KA. “Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.” Journal of Sleep Research. (2009). 18 (2) 272-281.
Rosekind, MR, Smith, RM, Miller, DA, CO, EL, Gregory, KB, Webbon, LL, et al. “Alertness Management: strategic naps in operational settings.” Journal of Sleep Research. (1995). 4 (2) 62-66.
Mednick, SC, Drummond, SPA Boynton, GM. “Perceptual deterioration is reflected in the neural response: fMRI study between nappers and non-nappers.” Perception. (2008). 37 (7) 1086-1097.
Tietzel, AJ and Lack, LC. “The recuperative value of brief and ultra-brief naps on alertness and cognitive performance.” Journal of Sleep Research. (2002). 11 (3) 213-218.

What to Do When Depression Strikes in Seniors

In Psychology and Wellness

What to Do When Depression Strikes in Seniors

Mental health conditions don’t discriminate, and they can affect any demographic. However, depression is common for older adults. Contributing factors for depression in seniors include a diminished sense of purpose, physical health issues, fear of death, loss of loved ones, and isolation. Because it’s a treatable condition, those who may be depressed should seek help before it leads to more serious issues.

The following information explains the symptoms of depression and offers ways of treating it. For therapy services that can address and treat the root cause of your depression, book an online appointment with Dr. Jose Sandoval.

Recognizing Depression

Depression can manifest as physical symptoms, such as headaches and tiredness, and non-physical symptoms, such as loneliness and low energy. If you find yourself withdrawing from social interactions or losing interest in activities that you once loved, then you might be depressed. If you’re feeling hopeless and sad without any explanation, then it could be depression. If you suffer from low energy or lack of motivation, then depression is a possibility. For a more detailed description of depression symptoms, check out U.S. News’s helpful guide.

Mental Health Treatment

Seniors who recognize signs of depression in themselves should see a mental health professional for an evaluation. They will be able to diagnose you properly and get you the necessary help for your condition. A mental health provider’s licenses and credentials allow them to provide therapeutic services, and some are able to prescribe medications in the event that you need antidepressants in your treatment plan. A treatment program may include therapy, medication, or a combination of both. Not all medical insurance plans offer mental health coverage, but Medicare can provide those benefits. Make sure to read through your benefits to check for coverage on behavioral health and mental health services.

Receiving Care at a Senior Facility

Another important part of your mental health treatment plan involves reassessing your living situation. If you are suffering from isolation and/or are unable to perform everyday tasks that are critical to your health, such as personal hygiene and maintaining a proper diet, then it’s a good idea to think about your options for receiving specialized care. There are different types of senior living facilities, such as independent living, assisted living and nursing homes, that offer different levels of care. Staying in a senior living facility can benefit your mental and physical health, due to opportunities for socializing and receiving quality health care from skilled professionals. When searching for facilities in Miami, take a look at the services they offer and how much it costs to live there, to help you decide which facility is right for you.

Lifestyle Changes

Don’t isolate yourself. Make an effort to be social, and seek out companionship when you need it. There’s a good chance that there are other seniors who suffer from loneliness and could use your company as well. Join a senior group or a retirement community to meet like-minded individuals looking for friends.

Since healthy eating and exercise affect your brain chemistry, ensure that you prioritize your nutrition. Omega-3 fatty acids can benefit healthy brain function, so eat more fish or take fish oil supplements. Exercise every day by walking, doing yoga, or participating in other forms of low-impact fitness.

Also, get on a regular sleep schedule. If you’re suffering from depression, your sleep patterns could be disrupted. Getting adequate sleep and regulating your internal rhythm can help pull you out of depression.

Before beginning a treatment plan, it’s important to seek a professional diagnosis. What might seem like depression could be another mental health condition such as bipolar disorder. The outlook doesn’t have to be grim for those who suffer from depression, anxiety, or an emotional disorder. By recognizing the situation and getting help, you can conquer this disease and live a fulfilling life.

Guest blog written by Sheila Johnson

Photo Credit: Pexels

diabetes, digestive disorders, metabolic syndrome, Miami holistic health coach, Miami psychologist, obesity, sugar cravings,

How to nourish your body and cut your cravings for sugar . . .

In Psychology and Wellness

If you’re like many people this time of the year, you are anticipating the beginning of the fall and holiday season. Whether you are a kid at heart and look forward to celebrating Halloween or spending time with your friends and family for Thanksgiving, you can have fun, celebrate the love in your life and boost your immune system to avoid getting the flu or feeling run down by adopting simple guidelines in the foods that you choose to eat most of the time and HOW you eat.

Sugar in soda, lollipops, cakes, ice cream and other processed foods replace the calories and nutrients you could get from eating more nutrient-dense and mineral-rich real foods. When you consume sugar, you deplete your body of essential vitamins and minerals. As an example, your body needs 54 molecules of magnesium to be able to process every molecule of sugar you eat. Sugar is such a problem that it is now recognized by most health experts, that sugar and not fat is the leading cause of obesity, diabetes, heart disease, metabolic syndrome, fatty liver disease and several digestive disorders. The sugar industry , in fact, has shifted the blame on fat for causing several health problems erroneously for decades.

Eating real, nutrient dense foods is simple and the most effective way to nourish your body, avoid having cravings for sugar and reverse numerous health problems like diabetes and heart disease. When investing in the foods that you prepare and eat at home most of the time (i.e., 80% of meals that you cook), strive to eat a variety of real, unprocessed, whole foods.

Real Whole Foods

Grass fed, pasture raised meats, poultry and wild caught seafood all are great sources of essential fatty acids and many of the minerals and fat soluble vitamins, like vitamins A, E, D and K2 that regenerate your cells, help you to build your brain, stabilize your blood sugar levels and support your immune system.
Organic dark, green leafy vegetables, nuts, seeds and berries like kale, bok choy, mustard greens, collard greens, Brazil nuts, pumpkin seeds, chia seeds, as well as tubers like potatoes and sweet potatoes, squash, pumpkin, strawberries, raspberries and blue berries provide many nutrients like magnesium, potassium, selenium, fiber and folate that are essential for your body.
Cultured and fermented foods like sauerkraut, kim chi, apple cider vinegar, miso, chutney and kefir are all great foods rich in beneficial bacteria and yeast that support and enhance your immune system, digestive health and help you to reduce your craving for sugar.

When you are invited or go out to celebrate and enjoy a holiday party, you’ll also want to use the following suggestions to help you slow down and enjoy your experience. Before attending a celebration or going out, make sure that you are fully hydrated and fully nourished. It’s inevitable that whether you’re attending your friend’s Halloween party or partaking in a holiday meal with family, there will be several opportunities to overindulge if you do not remember WHY you are celebrating and have not nourished your body with real, unprocessed, whole foods that provide your body with the nutrients that you need.

When you are present and enjoying the company of the people and festivities of the celebration, focus on the people who you love to spend time with, love and “make contact” with your experiences (i.e., get out of your mind so that you notice the sounds, colors, smells and tactile sensations as you greet, hug, dance and listen to music, talk to your friends and family using your 5 senses). If you choose to eat, allow yourself to relax and savor every bite that you ingest. Notice the colors, shapes, aromas or smells of the food, notice the sounds and texture of each morsel as you chew your food mindfully. Chew your food slowly to allow the salivary enzymes in your mouth to coat the food that you are eating and embody your eating experience so that you can observe and allow your body to signal when you are satiated (i.e, you want to chew each bite of food at least 20 times to enhance your digestion and have your stomach produce sufficient stomach acid).

While your cravings for sugar may be challenging, it may simply be an indication that you are wanting a deeper connection with people or fear of being judged. Many times your challenges around food are your body’s innate wisdom speaking to you. Perhaps, you need to venture out, socialize more frequently and love yourself first. By nourishing your body with nutrient rich foods and changing HOW you eat, your craving for sugar will diminish.

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.