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How to rekindle the fire that burns inside . . .

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

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

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Why being essentially true to yourself matters (mostly).

In Psychology and Wellness

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

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

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

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

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

To your success and health,

Dr. Sandoval

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

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Why mindfulness meditation can help you to transform your life . . .

In Psychology and Wellness

If you struggle with feelings of anxiety and depression, you very likely also are your own worst critic, judge yourself harshly and negatively compare yourself to other people. You may engage in this behavior believing that this is an effective way to motivate yourself to do better, as a habit that you picked up somewhere in your past or simply because we live in a culture that reinforces the message that demanding more of yourself is the way to move ahead in world. If this sounds like you, you probably also do everything that you can do to run away and avoid difficult and painful feelings (e.g., watch TV, smoke, drink alcohol to “numb out,” or binge on food), experience guilt or shame when you do not do as well as you wanted to and have a difficult time expressing your emotions to people.

While short term many of these behaviors do provide relief and pleasure, in the long run they are not sustainable and adversely affect your health. By ignoring your emotions and avoiding your difficult thoughts and emotions, your “fight or flight” (i.e., amygdala and adrenals) and PIN systems (psychoimmunoneurology, the study of how your thoughts and emotions interface with your immune and neurological systems) get ramped up, which damage your body by releasing more stress hormones like cortisol and inflammatory cytokines.

On the other hand, when you express yourself and “talk it out” with your friends and family or practice affect labeling (i.e., simply labeling and mentally acknowledging your experiences), you activate a region in your brain (i.e., right ventrolateral frontal cortex) that helps you to process your thoughts and emotions and mitigates the damaging effects of running away from your experiences.^1,2 By talking to other people, you’re likely to also receive caring and loving words of support and affection that increase the amount of the “bonding hormone” (i.e., oxytocin) and feel good and pain relief chemicals (i.e., endogenous opioids) that your body produces.

Learning and practicing mindfulness meditation will lead to and produce many of these same beneficial effects. Research suggests that cultivating self-compassion and mentally noting your experiences (i.e., an essential aspect of mindfulness meditation) help to significantly down regulate your “fight or flight” and PIN systems.^3,4,5 These practices will also help you to produce more feel good and pain relief chemicals. You can practice mentally noting your experiences and cultivate self-compassion by simply labeling your thoughts and emotions (e.g., each time you experience any unpleasant or painful thoughts or feelings of anxiety, gently repeat “fear” or “tension” and affirm “It’s okay.”).

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.

Nakazawa, DJ. (2013). The Last Best Cure: My Quest to Awaken the Healing Parts of My Brain and Get Back My Body, My Joy, and My Life.
Lieberman, MD, Eisenberger, NI, Crockett,MJ, Tom, SM, Pfeifer, JH and Way, BM. “Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli .” Psychological Science. (2007). 18(5), 421-428. doi: 10.1111/j.1467-9280.2007.01916.
Leary, MR, Tate, EB, Adams, CE, Batts, AA, Ashley; and Hancock, J. “Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly.” Journal of Personality and Social Psychology. (2007). 92(5), 887-904. doi: 10.1037/0022-3514.92.5.887
Neff, KD and McGehee, P. “Self-compassion and psychological resilience among adolescents and young adults.” Self and Identity. (2010). 9 (3), 225-240. doi:10.1080/15298860902979307.
Creswell, JD, Way, BM, Eisenberger, NI, Lieberman, MD. “Neural correlates of dispositional mindfulness during affect labeling.” Psychosomatic Medicine. (2007). 69(6), 560-565.

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.

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

The Hidden Link Between Anxiety and Your Gut Health

In Psychology and Wellness

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

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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.

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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.

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How to deepen your self-compassion in order to experience vitality and bliss . . .

In Psychology and Wellness

If you’re like many people at this time of year, you probably have had and will continue to enjoy your share of holiday indulgences in the form of food, alcohol and several celebrations. You probably have also had your share of difficult or even painful experiences in the form of financial worries, feelings of guilt or shame because of your indulgences or simply because you are alone and have not received the invitations you were hoping for from the people who are in your life. While all of these experiences are both very reasonable and frequently lead to short term gratification or pain, they will not help you to experience an unshakable and enduring appreciation for life or lead to the root of cause of happiness.

As a reader of my blog, you’ve read about how research on self-compassion and mediation practices like Loving Kindness and R.A.I.N. can help you to effectively reduce your unpleasant or painful emotions and improve your well-being and health. Nonetheless, you may resist the idea of being kind with yourself or prioritizing these practices into your busy life schedule because you struggle with an addiction (i.e., drinking alcohol, binge eating and emotional eating, using the internet as a distraction) or you are unable to sit to still your mind and make friends with your pain.

Taking perspective and imagining your mind as an infant who is learning to walk and eventually run will help to soften the pain. Just as you would never shout at the baby for stumbling and falling, remembering to shift your perspective will help you to cultivate patience, trust and faith in letting go of your ineffective strategies to control and avoid the pain and discomfort that you may experience in your life. Likewise, imagining that you are feeding an infant who does not sit still or is crying when you experience distress or are distracted will help you to shift your attitude and be patient, loving and even playful with your mind.

If these gentle reminders do not seem to be enough to ease your pain, the traditional practice of giving and taking (i.e., Tonglen) as described by Pema Chödrön may offer you relief and help to open your heart to deepen your compassion in order to experience vitality and bliss. While Tonglen meditation may appear to be overwhelming as you envision breathing in the pain and suffering of other people, the simplest form to practice Tonglen “on the spot” is simply to repeat “other people feel this too” each time you experience an unpleasant or painful emotion (e.g., the anxiety you experience in meeting a deadline at your job, the pain in your body because you fell and bruised your knee, the loneliness you experience because you have not been invited to the your friend’s holiday party). Similarly, each time you experience a pleasant feeling or have pleasure in your life, repeat “may other people experience and delight in this too.” As you practice consistently, Tonglen will help open your heart to deepen your compassion and ease your suffering. You will also experience peace and joy as you notice and become aware of your everyday simple pleasures in life (e.g., the sun’s warmth on your skin on a cool day, the delicious taste of your favorite meal, the post office worker’s smile and help).

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.

a happy smiling woman thinking about spreading love and kindness

Getting the Upper Hand When Anxiety Attacks Occur

In Psychology and Wellness

We’ve all felt nervous before a big event like a wedding or a job interview, and even get anxious over small things like a test in school or having to give a speech in front of an audience. Our hearts pound, our hands sweat, and we may even feel dizzy or nauseous. These are universal and pretty normal. However, when these feelings of anxiety or panic become more than just a temporary feeling during times of stress and become chronic, then it could be a symptom of an anxiety disorder.

Anxiety Triggers

Many times we experience anxiety, and we’re not sure what has brought it on. All we know is we become overwhelmed with dread, worry, anxiousness, and a feeling of unease and discomfort. When that happens, it’s a good idea to keep a journal nearby to write about how you’re feeling at the moment and what may have happened to precipitate it. There are even anxiety tracker apps, so you’ll have something at hand all the time since you can download them onto your smartphone.

You may begin to notice a pattern, like maybe it had been a while since you’d eaten or you hadn’t had the proper amount of sleep the night before. Or perhaps you were thinking ahead to a task you needed to complete that you worried you might fail at doing. You might notice that your anxiety attacks happen more frequently at a certain time of day or in a particular setting. Keeping a journal is helpful for you to recognize your triggers and can be very useful if you decide to see a therapist, too.

Reducing Stressors

You cannot always control what triggers your anxiety, but there are things you can do that can reduce the number of times you become anxious or the severity of the accompanying symptoms.

Start by taking more frequent breaks during the day for things that require little thought or planning. Activities like a walk outside, listening to music, a warm bath, or even a short nap.

Think about how your diet can be causing your anxiety. Things like caffeine, alcohol, and sugar are common anxiety-inducing foods. Even ketchup, soy sauce, and processed foods can cause feelings of anxiousness and depression.

Monitor your sleep since fatigue and sleeplessness can cause the same symptoms as anxiety, such as jitteriness, lightheadedness or dizziness, difficulties focusing or concentrating, and muscle tension. There are sleep-tracking devices like Fitbit or the Oura Ring which monitor sleep and activity. Enter your results in your journal, too, as this, in combination with other factors, can be an anxiety trigger.

Active Measures to Reduce Anxiety

Finding a professional therapist who you feel comfortable speaking with can help you find ways to confront anxiety attacks when they happen since they can offer tools for how to cope with and overcome them.

Practice regular deep breathing exercises so that they are natural for you and are something you can do without having to think about it. Closing your eyes while you do your deep breathing will also help to calm you.

Mild exercises like stretching, walking, and gentle yoga poses can sometimes break the anxiety loop, especially when coupled with mindfulness practices along with deep breathing.

Have lavender at hand in candles, room sprays, or diffusers since it’s proven to have a calming effect.

Your Job Can be a Trigger

Your job can be causing you anxiety because of the stress it involves. If your job involves such a high level of responsibility that it leaves you with a poor work/life balance, you’re more likely to have chronic anxiety.

You may want to pursue a career that is more fulfilling and less stressful through online college courses. If you’ve always considered teaching a profession that you’d enjoy doing, then this may be a good option; an online bachelor’s education degree that can help you prepare for teaching licensure. Most of the courses are only 5 weeks long and begin 12 times a year, so you can work it into your schedule without adding more stress to your day.

Anxiety can be crippling and prevent you from getting the most out of your life. By confronting it with the right tools like counseling, exercise, tracking what triggers them, and making positive life changes like a new career, you can have the calmer, less stressful life that you were meant to live.

Dr. Sandoval of Root Cause Resolutions is a licensed clinical psychologist, former ISSA personal fitness trainer, and Integrative Nutrition Holistic Health Coach. Reach out to learn how together he can guide you into a healthier and more fulfilling life.

Guest article witten by Sheila Olson, FitSheila

anxiety, depression, digestive disorders, dopamine, enteric nervous system; gut microbiome, gut dysbiosis, Miami holistic health coach, Miami psychologist, probiotics, serotonin, vagus nerve,

What’s inside your gut may be the reason for your poor health . . .

In Psychology and Wellness

Many health conditions and psychological symptoms originate in your gut. Your enteric nervous system, or “second brain,” is home to an abundance of neurons and produces an array of neurotransmitters. It is also where trillions of microorganisms (collectively known as your gut microbiome) reside. You are, in fact, only 10% human as each of these microorganisms has its own DNA and they outnumber the total number of cells in your body by at least 10. Your microbiome weighs an average of 3-6 pounds. These tiny microorganisms include bacteria, yeast, fungi, mold and parasites and they play an enormous role in determining your health.

While capable of functioning independently, your enteric nervous system and central nervous system “speak”(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.

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.^1,2,3

Many lifestyle factors affect how your gut functions and the health of your gut microbiome. The standard American diet that is full of refined sugars and processed foods, stress, “dirty” electricity (i.e., nEMFs), poor quality and insufficient sleep, pesticides, herbicides, antibiotic medications and birth control pills negatively impact the health of the friendly probiotic bacteria in your gut.⁴

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.⁵Human studies have also found that the administration of beneficial probiotic supplements significantly reduces symptoms of anxiety and depression.²

An important principle to adopt to ensure optimal health and prevent many physical and mental health problems is to make sure that you include probiotic rich fermented foods in your diet. Traditionally fermented foods, like sauerkraut and kim chi, are 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. Aim to eat multiple servings of probiotic rich fermented foods every week to support your overall health and well-being.

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.

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 Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia.
Inhan-Garip A¹, Aksu B, Akan Z, Akakin D, Ozaydin AN, San T. Effect of extremely low frequency electromagnetic fields on growth rate and morphology of bacteria. International Journal of Radiation Biology.
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.

ADHD, anxiety, binge eating, depression, Miami holistic health coach, Miami psychologist, qi gong, worry, yoga,

How simple mindfulness practices can help you to enhance your well being and reduce your distress . . .

In Psychology and Wellness

Mindfulness is the practice of intentionally bringing your attention to your here and now experiences with an attitude of curiosity, openness and non-judgment. Many studies have shown that mindfulness practices can help you to reduce stress, worry, symptoms of binge eating, many anxiety disorders and ADHD.^{1, 2}

Mindfulness practices, including yoga, yoga breathing exercises and qi gong, can also help you to enhance your emotional well-being, immune system , concentration and focus as well as help you to reduce symptoms of depression, reduce your blood pressure and trigger your “rest and digest response” (i.e., it activates your parasympathetic nervous system).^{3, 4, 5, 6,7,8,9}

While establishing a formal practice for mindfulness meditation is ideal, using informal practices and learning yoga or qi gong is simple and equally as effective. Below are simple, informal practices that you can learn to help you disengage, reduce stress and enhance your well-being.

Notice Sounds: Notice 5 sounds. As you notice the sounds, be aware of the moment when your mind identifies the sound and adds a label or judgment. It is in the nature of the mind to identify, categorize, label and judge every experience you bring your attention to. With practice, you will simply notice the sounds and be in the spaciousness of your awareness before your mind adds a label or judgment.
Mindful Breathing: Take 10 mindful breathes. Pay attention to every sensation in your body as you inhale and exhale. The rise and fall of your chest or abdomen. The rate and depth of each breath. The cool sensations as you inhale through your nostrils and the warmth as you exhale out your mouth. The expansion and collapse of your lungs as the air flows in and out of your body. Take time throughout your day to disengage from the task at hand, pause and take 10 mindful breaths.
Mindful Eating: Notice the colors and shapes. Notice the smells of the food. As you bring the food to your mouth, notice the intention to eat and your body’s production of saliva in the anticipation of the food entering your mouth. As you chew, notice the sounds of the food and the chomping of your teeth that the chewing produces. Notice the feel and texture of the food. Your tongue positions the food precisely where it needs to be in order to chew. Notice the taste. Be aware of the moment and intention to swallow the food.
Mindful Touch: Touch a loved one or practice self-massage. As you pay attention, notice all the sensations on your skin. Tingling, warmth, coolness, itching, pain, tension, pleasure, lightness. Be aware of any judgments or stories that your mind adds to the experience as you touch. It is natural for your mind to add judgments and preferences about yourself and others. Without struggling, simply notice the judgments, and gently bring your awareness back the sensations in your body.
Mindful Walking: Walking is a controlled act of falling. When you walk mindfully, have the intention of noticing every aspect of your body as you raise your foot to take a step. Monitor the sway of your hips. Notice the tension in your calf as you raise your foot, the pull in your thigh and the pressure upon landing on your heel. Alternate and again monitor the movement of your body as you lift the opposite foot. Be aware of the movement of your shoulders, hips and arms as you balance yourself to walk. As your mind wanders, gently redirect your attention back to your breath and the movements of your body. To help you maintain your focus, you may want to mentally label each step. “Left, Right, Left, Right.”
Alternate Nostril Breathing (Yoga breathing exercise): Close your right nostril with your right thumb and inhale through your left nostril. Do this for a count of four seconds. Immediately afterwards close your left nostril with your right ring finger and little finger while you simultaneously remove your thumb from your right nostril and exhale through this nostril. Do this for a count of eight seconds. Complete your cycle by inhaling through your right nostril for a count of four second and follow by closing your right nostril with your right thumb and exhale through your left nostril for a count of eight seconds. Start by doing three cycles, adding one per week until you are doing seven cycles.
Practice being S.A.F.E.¹⁰

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.

Klein, AS, Skinner, JB and Hawley, KM. “Targeting binge eating through components of dialectical behavior therapy: Preliminary outcomes for individually supported diary card self-monitoring versus group-based DBT.” Psychotherapy. (2013). 50(4), 543-552.
van de Weijer-Bergsma, E, Formsma, AR, Bruin, EI, Bögels, SM. “The effectiveness of mindfulness training on behavioral problems and attentional functioning in adolescents with ADHD.” Journal of Child and Family Studies. (2012). 21(5), 775-787.
Witek-Janusek, L, Albuquerque, K, Chroniak, KR, Chroniak, C, Durazo-Arvizu, R, Mathews, HL. “Effect of mindfulness based stress reduction on immune function, quality of life and coping in women newly diagnosed with early stage breast cancer.” Brain, Behavior, and Immunity, (2008). 22(6), 969-981.
Sarang, P and Telles, S. “Effects of two yoga based relaxation techniques on heart rate variability (HRV).” International Journal of Stress Management. (2006). 13(4), 460-475.
Vempati, RP and Telles, S. “Yoga-Based Guided Relaxation Reduces Sympathetic Activity Judged from Baseline Levels.” Psychological Reports. (2002). (90), 2 487-494.
Srivastava, RD, Jain, N, and Singhal, A. “Influence of Alternate Nostril Breathing on Cardiorespiratory and Autonomic Functions in Healthy Young Adults.” Indian Journal Physiology and Pharmacology. (2005). (49), 4, 475–483.
Subramanya, P and Telles, S. “Effect of two yoga-based relaxation techniques on memory scores and state anxiety” BioPsychoSocial Medicine. (2009). (3), 8.
Tsang HW, Fung KM, Chan AS, Lee G, Chan F. “Effect of a qigong exercise programme on elderly with depression.” International Journal of Geriatric Psychiatry. (2006). (21), 9, 890–897.
Oh, Byeongsang, Sun Mi Choi, Aya Inamori, David S.Rosenthal, and Albert S. Yeung. “Effects of Qigong on depression: A systemic review.” Evidence-Based Complementary and Alternative Medicine (2013). doi:10.1155/2013/134737
Mindful, taking time for what matters. (2016) (6) 29.