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How to get back in sync with your body’s need for sleep . . .

How to get back in sync with your body’s need for sleep . . .

In Psychology and Wellness

If you are like many people, the shift in time and “springing our clocks forward” with the passing of day light savings time arrived with a loss of an hour of sleep, a decrease in energy, forgetting important meetings you had planned to attend and the inconvenience of having your day hit by an unexpected “detour.”

More than a simple inconvenience, the consequences of inadequate sleep are very damaging to you as adequate sleep is essential for you to regulate numerous hormones in your body, like testosterone, estrogen, melatonin, leptin and ghrelin that help you to lose weight.1,2 Insufficient sleep also increases your risk for many mental health problems like depression and cognitive problems like ADHD.3

Getting sufficient sleep is also important for you to minimize the damaging effects of stress, support your brain’s detoxification system and repair your body.  Making sure that you get adequate sleep will also reduce your risk for many types of cancer, like prostate cancer (i.e., melatonin is a very powerful antioxidant).

Before I talk about simple strategies to help you improve your sleep, there is no “magic” number of hours that you need. Listen to your body. Your needs for sleep will vary according to the cycles of nature (e.g., with the spring season now beginning and the summer approaching the days are longer and there is more sunlight; in the fall and winter the days are shorter and there is less sunlight) because your sleep and wake cycles are regulated primarily by your exposure to external cues that influence your circadian rhythm and your lifestyle.4   

Exposure to sunlight during the day (or high lux artificial lights) suppresses your secretion of melatonin and helps to reset your circadian rhythm.  More than practicing sensible sun light exposure, having good sleep hygiene is important.  So if you have tried different approaches and still experience problems getting back in sync with your body’s needs for sleep or wake up in the middle of the night, follow my simple recommendations below:

  1. 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. You also want to develop a night time ritual to help you transition into sleep. Try reading or meditating (e.g., Mindfulness Meditation or Loving Kindness Meditation) an hour before you go to bed.
  3. To help you sleep more easily, it is also important to avoid certain stimuli and avoid drinking or eating within 3 hours of your bed time.   Eating before you sleep can interfere with restful sleep as your body is still digesting food.
  4. 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. Instead, keep a Himalayan salt lamp in your bedroom as the amber lighting will help to increase your melatonin levels and help to purify the air to help you breath more easily.
  5. Wear a sleep mask or install black out curtains in your bedroom to keep artificial lights from interfering with your sleep.
  6. Minimize or avoid your use of electronics like your T.V., computer or smartphone as they emit a blue spectrum light that can interfere with your body’s secretion of melaton.
  7. 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. Or wear orange or red tinted sunglasses like BluBlockers to protect you from blue spectrum lights.
  8. Set your smartphone on “airplane mode” and unplug your Wi-Fi router at home as you will not be using the internet during your sleep and the nnEMFs produced by your phone and Wi-Fi router may interfere with your sleep. Invest in scalar energy devices such as the Airestech to  help mitigate the harmful effects of nnEMFs.
  9. Set the ambient temperature in your bedroom down to at least 68 degrees Fahrenheit or lower. 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’s best to set your intention and go to bed by 10:00 pm and allow for eight to nine hours of sleep.

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. Czeisler, CA, Klerman, EB. “Circadian and sleep-dependent regulation of hormone release in humans.” Recent Progress in Hormone Research. (1999). (54):97-132.
  2. Van Cauter, E, Knutson, K, Leproult, R, and Spiegel, K. “The Impact of Sleep Deprivation on Hormones and Metabolism.” (2005). Medscape Neurology. (7):1.
  3. Ilardi, S. (2010). The Depression Cure: The 6-Step Program to Beat Depression without Drugs.
  4. Wiley, TS & Formby, B. (2001). Lights Out: Sleep, Sugar, and Survival.
  5. Stalgis-Bilinski, KL, Boyages, J, Salisbury, EL, Dunstan, CR, Henderson, SI, and Talbot, PL. “Burning daylight: balancing vitamin D requirements with sensible sun exposure.” Medical Journal of Australia. (2011).194(7):345-8.
How Embracing Imperfection Leads to Greater Self-Acceptance

How Embracing Imperfection Leads to Greater Self-Acceptance

In Psychology and Wellness

How Embracing Imperfection Leads to Greater Self-Acceptance

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

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

Connection to Mental Health

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

Embracing Imperfection: The Shift in Mindset

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

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

Benefits of Self-Acceptance

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

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

Mechanisms Behind Self-Acceptance

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

Psychological Mechanisms:

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

Emotional Well-being:

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

Social Support:

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

Developmental Strategies:

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

Broader Impacts on Life: Relationships and Personal Growth

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

Strategies and Tips for Improvement

Practical Steps:

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

Daily Practices:

  1. Gratitude Journaling: Keep a gratitude journal to focus on positive aspects of your life and achievements.
  2. Positive Affirmations: Use positive affirmations to reinforce your self-worth and capabilities.
  3. Self-Reflection: Regularly self-reflect to understand your growth areas and appreciate your journey.
    Final Thoughts

    Embracing imperfection doesn’t mean settling for mediocrity; it means recognizing and valuing our inherent worth despite our flaws. Through this acceptance, we can lead more fulfilling lives, free from the pressures of unrealistic standards.

    By accepting and even celebrating our imperfections, we unlock the door to a richer, more meaningful existence. Let’s start seeing imperfections not as shortcomings but as unique facets of who we are. Take the first step today. Look at yourself in the mirror and acknowledge your imperfections with love and kindness—they are what make you uniquely beautiful.

    Guest blog by Stacy J. Bryant

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How to rekindle the fire that burns inside . . .

In Psychology and Wellness

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

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

 

  1. 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.
  2. 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.
  3. 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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Now listen to this; right hear, right now.

In Psychology and Wellness

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

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

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

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

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

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

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

In Psychology and Wellness

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

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

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

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

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

To your success and health,

Dr. Sandoval

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

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

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

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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.

 

Mental Health Tips for Coping with Seasonal Depression

In Psychology and Wellness

The arrival of winter brings with it many emotions, from the joy of the holidays to the anticipation of the first snowfall. However, for many, this season is also shadowed by an underlying battle with their own emotions. The challenge of coping with seasonal depression can cast a pall over the coldest months, making it imperative to understand its nuances and embrace coping strategies.Unmasking Seasonal Gloom and Ways to Cope With It

Seasonal depression, formally recognized as Seasonal Affective Disorder (SAD), is a specific type of depression that waxes and wanes with the changing seasons. Often associated with the colder months, it’s a testament to how our environment, particularly light exposure, intersects with our mental well-being. Globally, it’s estimated that about 5% of the population experiences SAD, with a higher prevalence in regions further from the equator.

Person holding a smile drawn on paper while crying to symbolize coping with seasonal depression

Millions of individuals from varied backgrounds and age groups wrestle with this seasonal melancholy year after year.

Symptoms of Seasonal Affective Disorder include:

  • A persistent feeling of sadness or depression
  • An increased appetite, often with cravings for carbohydrates
  • Noticeable weight gain
  • The desire to oversleep, yet feeling unrefreshed from sleep
  • Chronic fatigue and low energy levels
  • Difficulty focusing or making decisions
  • Withdrawing socially, a kind of “hibernation” from loved ones and activities
  • Feeling agitated or restless
Woman doing yoga in a room as a way of coping with seasonal depression

Incorporating practices like yoga can be transformative in coping with seasonal depression, blending both mental and physical rejuvenation.

Running, or any other aerobic exercise, oxygenates the brain and releases mood-enhancing chemicals. Meditation, on the other hand, centers the mind, reduces anxiety, and builds resilience.

5. Modify Your Environment

Our surroundings greatly influence our mood. For some, understanding how to get used to the weather here can provide a sense of grounding. Meanwhile, others find that adjusting to a warmer climate by moving to Florida or an entirely different state or country with all year warm climate offers a haven from oppressive winters.

But if relocation isn’t on the cards, fear not. There are various ways to uplift one’s environment: brighten your space with lively colors, add indoor plants to connect with nature, or even introduce warm-toned lights to evoke feelings of coziness and warmth. Soundscapes, like playing nature sounds or uplifting music, can also transport your mind to sunnier places.

6. Explore Light Therapy

For many plagued by SAD, light therapy, or phototherapy, has been a beacon of hope. This involves sitting or working near a specialized lightbox for a designated duration each day. It’s specifically designed to mimic the effects of natural sunlight, combating the lack of adequate sun exposure during the colder months.

When integrating light therapy, ensure the chosen device is clinically approved and emits the right amount of lux. What’s more, coupling this therapy with a consistent morning routine can optimize its benefits.

7. Prioritize Sleep and Nutrition

The connection between the loss of sleep and aggravated symptoms of seasonal depression cannot be overstated. Sleep rejuvenates the mind and body. Ensuring a consistent sleep schedule, embracing relaxation techniques before bedtime, and creating an ideal sleep environment are steps in the right direction.

Woman preparing a healthy meal in the kitchen

Prioritizing sleep and balanced nutrition is paramount, forming a strong foundation for mental well-being during colder months.

 

Alongside sleep, nutrition plays a pivotal role. Nutrient-rich diets, especially those containing Omega-3 fatty acids and Vitamin D, can alleviate symptoms. Foods like fish, flaxseeds, walnuts, and fortified dairy products should find prominence in one’s winter diet.

Navigating Through Seasonal Shadows

As we wrap up, remember that coping with seasonal depression is a journey. The key is to stay proactive, seek support when needed, and prioritize self-care. While the winter might seem endless, with the right tools and strategies, one can find rays of hope piercing through the seasonal gloom.

 

Guest article written by Amy Baker

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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.

  1. 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. 
  2. 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.
  3. 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
  4. 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.
  5. 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.

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

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

In Psychology and Wellness

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

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

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

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

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

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

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

Healthy Fats

  • Long chain omega 3 fatty acids: grass fed, pasture raised animals or wild caught, cold water, small fish. (e.g., sardines, herring, anchovies, sock eye salmon, bison, beef, venison, lamb).
  • Medium chain omega 3 fatty acids: dark leafy greens, walnuts, seeds (chia, flax, hemp, sacha inchi).
  • Omega 6 fatty acids: nuts, seeds (black currant, chia, flax, hemp, sesame, sacha inchi, pumpkin).
  • Saturated fats: grass fed, pasture raised animals, butter, ghee, tallow, suet, coconuts.
  • Monounsaturated fats: avocados, olives, grass fed, pasture raised animals, nuts (almonds, macadamia, cashews).

To your health and success,

Dr. Sandoval

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

  1. 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.
  2. 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.
  3. 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.
  4. Simopoulos, AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine and Pharmacotherapy. (2002), 56(8):365-79.
  5. Ostrowski, K, Rohde, T, Asp, S, Schjerling, P, and Pedersen, BK.  “Pro-and anti-inflammatory cytokine balance in strenuous exercise in humans.” Journal of Physiology. (1999), 15; 515(Pt 1): 287–291.

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

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

What are you feeding your “pets”?

In Psychology and Wellness

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

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

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

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

  1.  Michael Gershon (1999).  The Second Brain: A Groundbreaking New Understandingof Nervous Disorders of the Stomach and Intestine.
  2.  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.
  3. 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.
  4. Natasha Campbell-McBride, M.D. (2010).  Gut and PsychologySyndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D.,Depression, Schizophrenia.
  5. 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.
  6.  Jeff D Leach. (2012) Honor Thy Symbionts.

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.

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