Category: Psychology and Wellness Page 7 of 9

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.1,2  It 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.

  1. 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.
  2. 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.
  3. 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.
  4. Wiley, TS & Formby, B (2001). Lights Out: Sleep, Sugar, and Survival.
  5. 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.
  6. 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.
  7. 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.
  8. 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.

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.

depression, seniors

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.

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.

anxiety, authentic happiness, depression, flow, gratitude, Miami holistic health coach, Miami psychologist, PERMA model, positive psychology,

How being G.L.A.D. today will lead you to a lifetime of authentic happiness and flourishing tomorrow. . .

In Psychology and Wellness

If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life.  While it is reasonable and may even be natural to acknowledge the circumstances, situations or private experiences that evoke your discomfort or pain, your mind’s unending chatter and focus on what is wrong with you and your life has many negative effects on your health as your life narrows to only focusing on what your mind tells you.

Research in the area of Positive Psychology suggests that by shifting your attention and focusing on your character strengths, you can create upward spirals that will lead to a life time of authentic happiness.1,2,  Fortunately, shifting your attention and noticing what is going well in your life and celebrating your successes is simply a matter of being G.L.A.D. every day.

To help you flourish and experience more authentic happiness, keep a journal and write about what it is that you . . .

perma

GRATITUDE: Each day you have experiences and situations that you can appreciate for which you can experience gratitude.  When you begin journaling about what you feel grateful for it may be challenging for you because your mind incessantly focuses on what ails you or is wrong with your life.  The fact is that everyone who is alive has a reason to feel grateful.  You may simply begin by writing about how you are grateful that you can be grateful.  Appreciate the simplicity of life.  Your lungs breathe for you every day without you telling them to do so. The fact that you have a roof over your head, food to eat and clean water to bath with each day.   Your friends and family.  In counting your blessings, start by focusing on what you are capable of doing.

Several psychological studies have found that when you cultivate gratitude you are more likely to also be happier, cope more adaptively and increase your relationships with the people who are dear to you.3,4,5,6  You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse.  Acknowledging the positive aspects in your life can be challenging; particularly, when your mind focuses or holds on to uncomfortable and painful emotions like sadness, guilt, depression and fear.

As part of your evening ritual to retire to bed and go to sleep, write about 3 aspects in your life for which you experienced gratitude.  Keeping a gratitude journal will help you increase your life satisfaction and reduce painful feelings like anxiety and depression.7

LEARNED:  Every day you have experiences, situations and people that teach you something about life or yourself.  Whether you are learning from a school teacher, professor, friend or simply a life experience, you have boundless opportunities and moments during which you learn something new, if you meet each experience with an attitude of curiosity, openness, and non-judgmentally.  Whether it’s a new book, skill or sage advice and counsel from someone who you meet during your day or simply an experience during which you learn something new about yourself, taking in and recognizing that you have learned something new will help to enhance your level of engagement with life.

According to the PERMA model developed by the father of Positive Psychology, Martin Seligman, Ph.D., and Mihaly Csikszentmihalyi, Ph.D., a Positive psychologist, engagement with life and actively immersing yourself in your experiences leads to a state of flow and is part of the Good Life.8,9 Being in a state of flow leads to greater enjoyment, improves your performance and self-efficacy.  When you keep a G.L.A.D. journal, write about something that you learned during your day.

ACHIEVED:  You probably do not remember most of the experiences in your life because they occur mindlessly without your full conscious awareness.  You are; however, much more likely to remember the events which resulted in a sense of accomplishment and success.  Achieving small goals each day, such as reading for an hour, walking for 30 minutes, or writing 2 pages for your new book will help you to identify your strengths and move forward in your life by taking consistent action when life circumstances are challenging for you. The sense of accomplishment and success will enhance your self-esteem, engagement with life and help you to appreciate yourself.  As your self-efficacy improves, you will be more resilient in the face of painful or difficult life situations.10 As part of your G.L.A.D journal, take note of any goals that you achieved during your day and celebrate each success not matter how small in may seem to you.

DELIGHTED:  In your pursuit of authentic happiness, keeping note of the positive emotions that you experienced during your day is important.  When you begin your G.L.A.D. journal make sure that you  notice and savor every experience during your day that you were delighted by and enjoyed.  This is very different from the pleasure that you experience from fulfilling basic bodily needs like hunger, sleep and sex, the companionship of your family and friends or time spent with nature.  Being delighted and enjoyment arise from the pursuit of stimulating activities in which you use your unique strengths and contribute to something greater than yourself such as when you volunteer your time helping those in need at a shelter home or teach young children at your local church because these activities allow you to express your compassion and gift for teaching others.

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.

  1. Fredrickson, BF and Joiner, T. “Positive Emotions Trigger Upward Spirals toward Emotional Well-Being.” Psychological Science, (2002).  13(2), 172-175.
  2. Seligman, M. E. P. (2004). Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York: Free Press.
  3. Algoe, SB, Fredrickson, BL, and Gable, SL.  “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
  4. Emmons, RA and McCullough, ME. “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.
  5. Gordon, AM, Impett, EA, Kogan, A, Oveis, C, and 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.
  6. 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.
  7. Lyubomirsky,S, Dickerhoof, R, Boehm, JK, Sheldon, KM. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion, (2011)11(2), 391-402.
  8. Seligman, M.E.P. (2011). Flourish.  New York:Free Press.
  9. Csikszentmihalyi, M (2008).  Flow: The Psychology of Optimal Experience. Harper Perennial Modern Classics.
  10. Salanova, M, Llorens, S, and Schaufeli, WB. “Yes, I Can, I Feel Good, and I Just Do It!” On Gain Cycles and Spirals of Efficacy Beliefs, Affect, and Engagement.” Journal of Applied Psychology, (2010) 60 (2), 255-285.

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.

concentration difficulties, fatigue. sleep disturbances, Miami holistic health coach, Miami psychologist, mood swings

Are you in need of a Spring cleaning and detox . . .

In Psychology and Wellness

If you experience fatigue, irritability, problems concentrating or disturbances in your sleep, you may benefit from a Spring cleaning.  Spring is looked upon as a season of renewal and rebirth.  Likewise, your low energy, mood swings, sleep disturbances and difficulties concentrating may be indications of a buildup of toxins and need to clean-up your diet and detox.

Instead of making a shopping list and buying several vitamins and/or supplements, focus on avoiding environmental toxins that science suggests cause cancer  (e.g., GMO foods, Glyphosate, second hand smoke, smoking, chlorine in pools that research shows combines with urine to form dangerous chemicals, fumes) invest in whole, organic foods that are raised without herbicides, pesticides and other synthetic chemicals that damage your health and our planet’s soils and choose to eat animals that are raised humanely and safe to eat.  Not only will you keep your exposure to toxins to a minimum, you will help to build your body’s natural defenses and experience an increase in vitality, clear focus, sound sleep and sense of renewal.

You can build up your body’s defenses, support your immune and detoxification systems by ensuring that you eat adequate amounts of the foods that will give you the building blocks to create glutathione.  Glutathione is an intracellular antioxidant that supports your body’s immune and detoxification systems.  It is made from three amino acids: l-cysteine, l-glutamatic acid, glycine and sulfur. The sulfur in glutathione makes it act like fly trap paper, stick to toxins and safely remove them from your body.

Sulfur containing foods

  • Garlic
  • Kale
  • Onions
  • Broccoli
  • Water cress
  • Cabbage
  • Asparagus
  • Brussel sprouts

Foods containing the amino acids l-cysteine, l-glutamatic acid, glycine

  • Unpasteurized milk (i.e., ideally grass-fed, organic and hormone/antibiotic free)
  • Raw eggs (i.e., from chickens that are pasture raised)
  • Undenatured, cold processed whey protein
  • Tomatoes
  • Avocado
  • Spinach
  • Meats (e.g., beef, lamb, bison, chicken, turkey, wild caught, pasture raised, grass fed, wild caught)

Exercise also helps you build up glutathione.  Aim to get moderate levels of exercise (i.e., 30 minutes several times a week). Stress depletes your body of glutathione so it is important that you learn to manage your levels of stress effectively.  By taking these simple steps, you will reduce your exposure to environmental toxins, help build your body’s natural defenses and experience a renewed sense of vitality.

To your health and success,

Dr. Sandoval

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

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.

 

sensible sun exposure, depression, autoimmune condition, diabetes, vitamin D3, food cravings, Miami psychologist, Miami holistic health coach,

Are you spending enough time outdoors?

In Psychology and Wellness

With the spring season officially having started, our days are now longer and we naturally seek to spend more time outdoors.  Modern conveniences (e.g., cars, planes, buildings), work and multiple commitments that demand our attention, however, frequently limit our ability to be outside to enjoy the sun’s radiance and warmth.  In the past, our ancestors evolved in an environment vastly different from today’s world.  Before the advent of agriculture, clothing and buildings, we spent the majority of our time outdoors fully exposed to the sun.

An important strategy to optimize your health then is to balance the added conveniences of our modern technologies and embrace our ancestral heritage by spending more time outdoors.  Our bodies function at their best when our serum vitamin D levels are in an optimal range.  This is particularly important considering that more than 70% of Americans are vitamin D deficient.

Vitamin D3 is really a prohormone that regulates the expression of over 2,000 genes in your body.  Having insufficient  levels of vitamin D increases your risk for several autoimmune conditions, diabetes, heart disease, various forms of cancer and depression1.  Some studies have also linked prenatal vitamin D3 levels to schizophrenia.

Above and beyond the production of vitamin D3, the sun’s ultraviolet rays help to reset your body’s circadian rhythm.   Your circadian rhythm regulates your sleep/wake cycle, appetite, satiety, concentration, attention and even influences your cravings for certain foods.2    Moreover, sunlight helps  you to reduce body fat, improves your evening alertness, has pain reducing properties, promotes metabolic energy and may extend your life span. The ultra-violet radiation from the sun will additionally reduce your likelihood of experiencing an autoimmune disease and life threatening cancer.3 

Regular sun exposure also helps your skin to produce sulfur: cholesterol sulfate, and vitamin D3 sulfate.  Sulfur is a molecule that has an important role in the structure and biological activity of many proteins and enzymes, including your body’s detoxification pathways.  Sulfur deficiency is associated with obesity, heart disease, and autism.4  In addition, sunlight increases nitric oxide production, which has several health benefits for your body and brain.

Sensible sun exposure is a simple practice that can enhance your vitamin D3 levels and reduce your risk of many health conditions. Spending 30-60 minutes outdoors with your arms or legs exposed and without sunscreen can help you to raise your vitamin D3 levels,  sulfate levels and optimize your health.

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.

  1. Holick, M.F. (2011). The Vitamin D Solution: A3-Step Strategy to Cure Our Most Common Health Problems
  2. Wiley, TS. & Formby, B. ( 2001). Lights Out: Sleep, Sugar, and Survival.
  3. M. Nathaniel Mead (2008). “Benefits of Sunlight: A Bright Spot for Human Health” Environmental Health Perspectives, (2008) ;
    116(4): A160–A167. doi: 10.1289/ehp.116-a160.
  4. Seneff, S.,  Davidson, R. & Mascitelli, L.  “Might cholesterol sulfate deficiency contribute to the development of autistic spectrum disorder?” Medical Hypotheses, (2012), 8, 213-217.

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.

Who Has Access to Your Health App Data?

In Psychology and Wellness

Health and fitness apps are great for tracking health data and sharing stats with friends to stay accountable to your fitness goals. But odds are, you weren’t hoping to share that data with app developers, third-party companies, or hackers.

Unfortunately, that may be exactly what’s happening. Not only are fitness apps selling data to third parties using language hidden in user agreements, but with health data passing through so many hands, it’s at a higher risk of theft by malicious actors.

If you’d prefer your health information to stay private, here’s what you need to know.

Who Is and Isn’t Required to Protect Personal Health Information?

  • The Department of Health and Human Services states that only covered entities are required to comply with HIPAA. Covered entities include most healthcare providers, health plans, and healthcare clearinghouses. Business associates of these entities also must comply with HIPAA. Read more.
  • Politico notes that “as federal rule-makers grapple with making patient data more easily shareable, some health leaders fear that their actions could lead to a proliferation of apps selling or exploiting medical data. They worry that patients are likely to sign away their rights to data — perhaps including detailed family histories — without realizing what they’re doing.” Read more.

Why Should I Care?

  • Computer World asserts that “the healthcare information, stripped of basic personal identifiers is sold off to researchers, drug developers, marketers and others. Medical informatics companies, such as Iqvia (IMS Health), Optum, and Symphony Health reap the profits of selling the healthcare data while the people from whom it’s collected have no control over how it’s used. Nor do they get any compensation for it.” Read more.
  • “Although companies say the data being shared has been anonymized, ‘it’s not that hard to combine data from a number of sources to figure who you are,’ [Jennings Aske, senior vice president and chief security officer at NewYork-Presbyterian Hospital] said. ‘And ultimately you can strip my name from something but my iPhone Mac address is still there and my cable provider pretty much keeps the same IP address.’” Read more.
  • Most health apps are susceptible to common hacking techniques, one study found. “Ninety-five percent of the FDA-approved apps lack binary protection and have insufficient transport layer protection, leaving them open to hacks that could result in privacy violations, theft of personal health information, as well as device tampering and patient safety issues,” according to Healthcare IT News. Read more.

How Can I Protect Myself?

  • “How much of your data is shared, and to whom, is usually set out in the privacy policy that most people accept (and don’t bother to read) when they are installing an app.” To help, The Verge has a run down of some of the most popular health apps’ privacy policies. Read more.
  • In addition to reading privacy policies, consumers should set privacy settings to the strictest settings possible, limit the data they enter in apps, and contact tech companies directly if user agreements aren’t clear about how data will be used, Security Boulevard advises. Read more.

How Do Medical Practices Protect My Health Information?

  • “The Federal HIPAA Security Rule requires health service providers to protect electronic health records (EHR) using proper physical and electronic safeguards to ensure the safety of health information. Breaches 8of over 500 records, whether due to a hacking incident, accidental disclosure, lost or stolen devices, or unauthorized internal access, must be reported.” Read more.
  • “If [an] organization wants to do business with a covered entity or business associate that requires HITRUST certification, [they] need to get HITRUST certified in order to work with that entity. … Organizations that are HITRUST certified have demonstrated that they have effective security and privacy practices in place that are in line with strict healthcare industry regulations like HIPAA,” explains Datica. Read more.
  • “Although gaps in HIPAA regulations have left PHI vulnerable to attack and misuse, there are legislative avenues to prevent this from happening. Additional statutes have been periodically added to HIPAA to improve regulations, and further adjustments to HIPAA may address current threats to our health data privacy.” Read more.

For now, few protections exist for consumers who want to use health-based technology without exposing their data to third parties and malicious actors. That means if you want to keep your data private, it’s up to you to vet apps and devices and avoid the ones that put your privacy at risk. While it may narrow the options, it’s worth it to keep your most personal information secure.

Guest blog written by Diane Harrison (email @diane@healthpsa.info)

Image via Unsplash

cleansing, concentration difficulties, detox, fatigue, glutathione, Miami holistic health coach, Miami psychologist, mood swings, sleep disturbances,

How to recover from your holiday indulgences . . .

In Psychology and Wellness

If you experience fatigue, irritability, problems concentrating or disturbances in your sleep after indulging on sweets during the holidays, you may benefit from a cleansing. Your low energy, mood swings, sleep disturbances and difficulties concentrating may be indications of a build up of toxins and need to clean-up your body to cleanse and detox.

Instead of making a shopping list and buying several vitamins and/or supplements, focus on avoiding environmental toxins (e.g., second hand smoke, smoking, chlorine in pools that research shows combines with urine to form dangerous chemicals, fumes) invest in whole, organic foods that are raised without herbicides, pesticides and other synthetic chemicals that damage your health and animals that are raised humanely and safe to eat.  Not only will you keep your exposure to toxins to a minimum, you will help to build your body’s natural defenses and experience an increase in vitality, clear focus, sound sleep and sense of renewal.

You can build up your body’s natural defenses, support your immune and detoxification systems by ensuring that you eat adequate amounts of the foods that will give you the building blocks to create glutathione.  Glutathione is an intracellular antioxidant that supports your body’s immune and detoxification systems.  It is made from three amino acids: l-cysteine, l-glutamatic acid, glycine and sulfur. The sulfur in glutathione makes it act like fly trap paper, sticks to toxins and safely removes them from your body.

Sulfur containing foods

  • Garlic
  • Kale
  • Onions
  • Broccoli
  • Water cress
  • Cabbage
  • Asparagus
  • Brussel sprouts

Foods containing the amino acids l-cysteine, l-glutamatic acid, glycine

  • Unpasteurized milk (i.e., ideally grass-fed, organic and hormone/antibiotic free)
  • Raw eggs (i.e., from chickens that are pasture raised)
  • Undenatured, cold processed whey protein
  • Tomatoes
  • Avocado
  • Spinach
  • Meats (e.g., beef, lamb, bison, chicken, turkey, wild caught, pasture raised, grass fed, wild caught)

Exercise also helps you build up glutathione.  Aim to get moderate levels of exercise (i.e., 30 minutes several times a week). Stress depletes your body of glutathione so it is important that you learn to manage your levels of stress effectively.  By taking these simple steps, you will reduce your exposure to environmental toxins, help build your body’s natural defenses and experience a renewed sense of vitality.

To your health,

Dr. Sandoval

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

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.

anxiety, depression, gratitude, Miami holistic health coach, Miami psychologist, PERMA model, positive psychology, substance abuse

Are you G.L.A.D. to be alive?

In Psychology and Wellness

If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life.  While it is reasonable and may even be natural to acknowledge your circumstances, situations or private experiences that evoke your discomfort or pain, your mind’s unending chatter and focus on what is wrong with you and your life has many negative effects on your health as your life narrows to only focusing on what your mind tells you.

Research in the area of Positive Psychology suggests that by shifting your attention and focusing on your character strengths, you can create upward spirals that will lead to a life time of authentic happiness.1,2,  Fortunately, shifting your attention and noticing what is going well in your life and celebrating your successes is simply a matter of being G.L.A.D. every day.

To help you experience more authentic happiness, keep a journal and write about what it is that you . . .

GRATITUDE: Each day you have experiences and situations that you can appreciate for which you can experience gratitude.  When you begin writing in your journal write about what you feel grateful for.  It may be challenging for you because your mind incessantly focuses on what disturbs you or is wrong with your life.  The fact is that everyone who is alive has a reason to feel grateful.  You may simply begin by writing about how you are grateful that you can be grateful.  Appreciate the simplicity of life.  Your heart beats over 100,000 a day without you consciously telling it do so.  The fact that you have a roof over your head, food to eat and clean water to bathe with each day.   The rising of the sun each day.  Your friends and family.  In counting your blessings, start by focusing on what you are capable of doing.

Many psychological studies have found that when you cultivate gratitude you are more likely to also be happier, cope more effectively and increase your relationships with the people who are dear to you.3,4,5,6  You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse. Acknowledging the positive aspects in your life can be challenging; particularly, when your mind focuses or holds on to uncomfortable and painful emotions like sadness, fear and shame.

As part of your evening ritual to retire to bed, write about 3 aspects in your life for which you experience gratitude.  Keeping a gratitude journal will help you to experience more positive emotions and reduce painful feelings like depression.7

LEARNED:  Every day you have experiences, situations and people that teach you.  Whether you are learning from a school teacher, professor, friend or simply a life experience, you have boundless opportunities and moments during which you can learn something new, if you meet each experience with an attitude of curiosity, openness, and non-judgment.  Whether it’s a new book, skill or sage advice and counsel from someone who you meet during your day or simply an experience during which you learn something new about yourself, taking in and recognizing that you have learned something new will help to enhance your level of engagement with life.

According to the PERMA model developed by the father of Positive Psychology, Martin Seligman, Ph.D., and Mihaly Csikszentmihalyi, Ph.D., a Positive psychologist, engagement with life and actively immersing yourself in your experiences leads to a state of flow and is part of the “Good Life.”8,9 Being in a state of flow leads to greater enjoyment, improves your performance and self-efficacy.  When you keep a G.L.A.D. journal, write about something that you learned during your day.

ACHIEVED:  You probably do not remember most of the experiences in your life because they occur mindlessly without your full conscious awareness.  You are; however, much more likely to remember the events which resulted in a sense of accomplishment and success.  Achieving small goals each day, such as reading for an hour, walking for 30 minutes, or writing a page for your new book will help you to identify your strengths and move forward in your life by taking consistent action when life circumstances are challenging for you. The sense of accomplishment and success will enhance your self-esteem, engagement with life and help you to appreciate yourself.  As your self-efficacy improves, you will be more resilient in the face of painful or difficult life situations.10 As part of your G.L.A.D journal, take note of any goals that you achieved during your day and celebrate each success no matter how small it may seem to you.

Delighted:  In your pursuit of authentic happiness, keeping note of the positive emotions that you experienced during your day is important.  When you begin your G.L.A.D. journal make sure that you notice and savor every experience during your day that you were delighted by and enjoyed.  This is very different from the pleasure that you experience from fulfilling basic bodily needs like hunger, sleep and sex, the companionship of your family, friends, pets or time spent with nature.  Being delighted and enjoyment arise from the pursuit of stimulating activities in which you use your unique strengths, are aligned with your life values and contribute to something greater than you such as when you volunteer your time helping those in need at a shelter home, help to build a house in your community for the impoverished, counsel children stricken by grief at your local church because these activities each allow you to express your compassion and gift for helping others.

  1. Fredrickson, BF and Joiner, T. “Positive Emotions Trigger Upward Spirals toward Emotional Well-Being.” Psychological Science, (2002). 13(2), 172-175.
  2. Seligman, M. E. P. (2004). AuthenticHappiness: Using the New Positive Psychology to Realize Your Potential forLasting Fulfillment. New York: Free Press
  3. Algoe, SB, Fredrickson, BL, and Gable, SL. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
  4. Emmons, RA and McCullough, ME. “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.
  5. Gordon, AM, Impett, EA, Kogan, A, Oveis, C, and 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.
  6. 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.
  7. Lyubomirsky,S, Dickerhoof, R, Boehm, JK, Sheldon, KM. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion, (2011)11(2), 391-402.
  8. Seligman, M.E.P. (2011). Flourish. New York: Free Press.
  9. Csikszentmihalyi, M (2008). Flow: The Psychology of Optimal Experience. Harper Perennial Modern Classics.
  10. Salanova, M, Llorens, S, and Schaufeli, WB. “Yes, I Can, I Feel Good, and I Just Do It!” On Gain Cycles and Spirals of Efficacy Beliefs, Affect, and Engagement.” Journal of Applied Psychology, (2010) 60 (2), 255-285.

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.

sleep deprivation, depression, ADHA, Miami Psychologist.Miami holistic health coach

7 Useful Tips To Get Adequate And Restful Sleep.

In Psychology and Wellness

Clean organic food and adequate exercise together will radically improve your health, reverse many diseases and prevent several chronic health conditions. They get all the headlines on T.V. from the experts. Without adequate sleep; however, they are ineffective and potentially damaging to your health.

As a nation, Americans suffer from a severe sleep deficit. The average American sleeps under 7 hours a night. And the consequences of this accrued debt may be worse than any financial ‘cliff’ that this nation has faced!

The Importance Of Adequate Sleep

Since the discovery of and the invention of artificial sources of light, humans have progressively become more sleep deprived. The importance of sleep cannot be overstated.

Adequate sleep is essential for optimal hormone production; it also minimizes the damaging effects of stress, supports your body’s detoxification systems and repairs your body.

Your sleep and wake cycles are regulated primarily by your lifestyle and your exposure to external cues that influence your circadian rhythm. Light and darkness are the most important ‘zeitgebers’ that regulate your sleep.

Consequences Of Sleep Deprivation

Weight Gain

Inadequate sleep contributes to weight gain because hunger and satiety hormones like leptin and ghrelin stop functioning properly; you can become leptin resistant.

Affects Your Mental Health

Insufficient sleep also increases your risk for mental health problems like depression and cognitive difficulties like ADHD.

Affects Your Hormone Levels

Without enough sleep, you will produce less melatonin and excessive amounts of cortisol. Melatonin is a hormone that is secreted by your pineal gland in response to darkness.

It helps you to fall asleep more easily and stay asleep during the night. It is also a very powerful antioxidant and studies have suggested that it reduces your risk of cancers, like prostate cancer.

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm.

7 Strategic Tips To Help Improve Your Sleep

Before we talk about simple strategies to help you improve your sleep, there is no one ‘magic’ number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (in the winter months the days are shorter, darker; in the summer months the days are longer and there is more sunlight) and your lifestyle.

As a point of reference, if you are like the average American, you ARE sleep deprived and the consequences are very damaging. Survey studies from the National Sleep Foundation indicate that 63 % of Americans do not feel that their sleep needs are being satisfied (the reported average number of hours of sleep being under 7 hours).1

In addition to sensible sunlight exposure, practicing good sleep hygiene is important. Use the following simple recommendations to promote sleep:
1. Stick To A Consistent Sleep-Wake Schedule

The most effective and simplest strategy to improve your quality of sleep is going to bed at the same time each evening and waking up at the same time every morning.

2. Make Time For Relaxing Activities

You also want to develop a night time ritual to help you transition into sleep. Try reading, listening to relaxing music or practicing a relaxation exercise like meditation an hour before you go to bed.
3. Take A Warm Bath

You may also want to soak in an Epsom salt bath to help you relax. Try adding 2 cups of Epsom salt and a few drops of an essential oil like lavender. Soak in the tub for 20 to 30 minutes.

4. Avoid Eating/Drinking Before Bedtime

To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bedtime. Eating before you sleep can interfere with restful sleep as your body is still digesting food.

5. Dim The Lights Ahead Of Your Bedtime

As a rule of thumb, you also want to dim the lights in your room or house 2 hours before bed time to help your body produce more melatonin.

6. Power Down Your Digital Devices

Minimize or avoid your use of electronics like your TV, computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melatonin.

If you must work and use a computer or your smartphone, use software like f.lux to reduce the interference on your computer and IPhone or EasyEyez for Android.

7. Maintain A Consistent Room Temperature Overnight

Set the ambient temperature in your bedroom down to at least 70 degrees Fahrenheit or lower (60 to 66 degrees is ideal). Your core body temperature drops during sleep and setting your climate control higher can contribute to restless sleep.

Upon waking, take a moment to notice how you feel. If you feel refreshed and alert, make a mental note of what you did the prior night and repeat the cycle.

Ideally, you will wake up without the need for an alarm. Otherwise, you need more sleep and need to adjust your schedule so that can go to bed earlier. It is best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

References
1.  Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep, National Sleep Foundation.

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