You may face situations that are challenging and perhaps even overwhelming each day. You may be “tested” at the expense of your inner peace and personal resources. Illness, the loss of loved ones and simple everyday experiences like bumper to bumper traffic can provoke feelings of pain, sadness, frustration and anger. Such experiences not only produce painful emotions, they are also very damaging to your body.
While practicing different forms of relaxation, skills like progressive muscle relaxation, diaphragmatic breathing or mindfulness meditation are effective in helping you to manage your stress; new research suggests that cultivating and practicing Loving Kindness Meditation (LKM) offers distinct benefits that go beyond reducing your stress.
Researchers at Emory University have found that LKM may improve your physical and emotional responses to stress. Consistently practicing LKM every day for as little as 10 minutes helps you to reduce feeling of stress and depression, reduces physiological inflammation, illness, and chronic pain as well as enhances your empathy and feelings of social connection to others, self-acceptance, and physical resilience and well-being (i.e., increases the vagal tone and changes the neural circuitry of the insula and temporal parietal junction in the brain).1, 2,3,4
Doing LKM meditation is simple. To practice, generate positive and loving feelings towards yourself and others by gently repeating the following phrases:
May I be filled with love and kindness
May be I safe and protected
May I love and be loved
May I be happy and contented
May I be healthy and strong
May my life unfold with ease
May I be a person of joy
After sending love and kindness to yourself, you follow by generating and sending these feelings to the following:
someone who you love deeply (e.g., your husband, mother, daughter).
a good friend.
someone who is “neutral” who you have neither very positive or negative feelings towards (e.g., the cashier at your grocery store).
someone who you do not like who may have hurt you and provokes feelings of discomfort or pain (e.g., your boss).
To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
Carson, JW, Keefe, FJ, Lynch, TR, Carson, KM, Goli, V, Fras, AM and et al. “Loving-Kindness Meditation for Chronic Low Back Pain: Results From a Pilot Trial” Journal Of Holistic Nursing. (2005). 23: 287-304.
Fredrickson, BL, Cohn, MA., Coffey, KA, Pek, J, and Finkel, SM. “Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources.” Journal of Personality and Social Psychology. (2008). 95(5), 1045-1062.
Hutcherson CA, Seppala EM, and Gross JJ. “Loving-kindness meditation increases social connectedness.” Emotion. (2008). 8(5):720-4. doi: 10.1037/a0013237.
Lutz A, Brefczynski-Lewis J, Johnstone T, and Davidson RJ. “Regulation of the Neural Circuitry of Emotion by Compassion Meditation: Effects of Meditative Expertise.” PLoS ONE. (2008). 3(3), e1897. doi: 10.1371/journal.pone.0001897.
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.
If you’re like most business owners, you sometimes forget yourself in the midst of all of your professional obligations. Unfortunately, when you’re stressed or overworked, you cannot focus the same amount of energy on your company. To keep yourself from being burned out, you need to think about different skills that allow you to take care of yourself to be more present at work. Dr. Jose Sandoval’s integrative services can be great tools.
Learn How to Improvise
Improvisation is an important skill to have as a businessperson. You cannot prepare for every crisis or disaster. Mature businesspeople understand the necessity of thinking on their feet and acting without a solid plan in place. There are three types of improvisation: imitative, reactive, and generative.
Imitative relies on imitating more experienced people, whereas reactive involves input from others and the environment to help determine your reaction. Generative improvisation is the most advanced and it forces you to look toward the future and try to anticipate what may happen.
Work on Your Plan
If you want to succeed, you need a balance of improvisation skills and planning skills. You should have a business plan that spells out your goals and the steps that you need to take to make them. Treat your business like a game of chess where strategy is still a top priority. A business plan helps you allocate resources properly to prepare for the uncertain and to manage your time.
Your business formation should be a part of your business plan. For example, you may choose a limited liability company, or LLC, for your company. This structure is easy to establish and simple to maintain, so you do not have to worry about excess stress eating away at your health. When establishing Florida LLCs, you may reap tax benefits, flexibility benefits, and the benefit of less paperwork. To avoid lawyer fees, contact a formation service.
Avoid Forgetting About Yourself
According to the APA, chronic stress can negatively impact your well-being. It can lead to chronic headaches, cardiovascular disease, overeating, and more. Often, people experience chronic stress because of work. If they do not delegate work to subordinates or hire consultants to help carry the load, they are more likely to suffer from stress. Delegating saves you time on work that you can spend on yourself.
Forming a workout routine at the gym or home can also reduce your stress. It releases endorphins and releases built-up tension. If you choose a gym, exercise can also help you be more social outside of the business. Some of the best exercises for tension include:
Yoga
Martial arts
Walking
Swimming
How you eat can also affect your productivity. One wrong decision during mealtime can throw your day off. Since everything you eat converts to glucose and your body needs glucose to stay alert, your attention and focus shift if you are low on it. Food should nourish your body. When you take care of your diet, you take care of your body and your company.
As an entrepreneur, you breathe life into your company. When you do not care about yourself, you cannot care about your business either. You may find it more difficult to focus and prioritize your time. If you want to care for yourself and your business, you need to know how to balance planning with improvisation and maintain your health as a priority. For more resources and guidance, book a session with Dr. Sandoval and subscribe to his newsletter.
Gratitude is holding the attitude and expression or acknowledgement of the positive aspects in your life. Acknowledging your basic needs, material goods, friends, family and loved ones. A simple and easy practice that is customary in many world traditions.
Several psychological studies have found that when you cultivate gratitude you are more likely to be happy, cope more adaptively and increase your relationships with the people who you love.1,2,3,4 You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse.4
Acknowledging the positive aspects in your life can be challenging; particularly, when you focus or hold on to negative emotions like frustration, anger and resentment. Holding negative emotions towards situations and people in your life can exacerbate the painful conditions you are trying to avoid or change.
Fortunately, there are simple steps you can take to cultivate a grateful heart and reap its many psychological benefits. In order to have an attitude of appreciation, you must first release and let go of any negative emotions that you are holding on to in your life. Like any skill, you must also practice appreciation in order to cultivate an attitude of gratitude.
To help you release negative emotions, try the traditional Hawaiian practice of Hoʻoponopono. This traditional practice of forgiveness or reconciliation will help you to open your heart and mind to the many blessings in your life. It is defined in the Hawaiian Dictionary as a “mental cleansing: family conferences in which relationships were set right through prayer, discussion, confession, repentance, and mutual restitution and forgiveness.”
To practice, simply bring to your awareness the difficult situation or person with whom you are holding on to a negative emotion. As you visualize the situation or person, repeat in your mind and affirm “I’m sorry,” “Please forgive me,” “Thank you” and “I love you.” Let go of the need to find blame, be gentle and refrain from judging yourself. Continue this practice for 5 – 10 minutes. Do this every day for a few weeks and you will experience a shift in your heart and be more open and receptive to the good graces in your life.
As you let go of the negative emotions that are holding you back and begin to cultivate gratitude, you will also want to keep a gratitude journal. Start each morning reflecting on the people, situations or aspects of your life for which you are grateful. You can use The 5 Minute Gratitude Journal that has prompts for you to write down 2 aspects each morning. Gratitude journals have been found to help people experience more positive emotions and reduce painful feelings like depression in many psychological studies.5
To your health and success,
Dr. Sandoval
To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
Algoe, Sara B.; Fredrickson, Barbara L.; Gable, Shelly L. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
Emmons, R.A., McCullough, M.E. “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.” Journal of Personality and Social Psychology. (2003) 84(2), 377-389.
Gordon, A.M.; Impett, E.A.; Kogan, A.; Oveis, C.; Keltner, D. “To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. “ Journal of Personality and Social Psychology (2012) 03(2) 257-274.
Grant, A. M.; Gino, F. “A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior.” Journal of Personality and Social Psychology. (2010) 98(6), 946-955.
Lyubomirsky, Sonja; Dickerhoof, Rene; Boehm, Julia K.; Sheldon, Kennon M. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion(2011)11(2), 391-402.
The information, published and/or made available through the www.fullofradiance.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.
If you’re like most people, you spent part of your Memorial Day weekend relaxing and spending time with your family and friends. You may also have spent a good part of this time outdoors either at a beach, park, or backyard cooking and celebrating your day off from work (assuming your city or county has not prohibited this because of the Covid-19 pandemic). Spending time with your family and friends connecting is undoubtedly good for your mind, body and spirit. More than these social aspects, however; the time you spend outdoors in the sunlight with nature has the added benefits of reconnecting your body with our Mother Earth.
Sunlight has numerous health benefits. Unlike sun screen and tanning lotions that are full of toxic chemicals and prevent your body from making vitamin D and other steroid hormones, sunlight, lowers cholesterol, lowers blood pressure, increases the oxygen content in your blood, and builds your immune system.
Moreover, laying on the beach, walking barefoot on the grass, dirt or sand allows your body to make contact with the electrons and negative ions that are produced by our planet. Researchers have found that making contact with the Earth (sand, grass, dirt, concrete) has several health promoting qualities.
“Earthing” (the term used to describe walking barefoot or making contact with the Earth) allows the electrons and negative ions that are naturally emitted by our planet to transfer into your body. The transference of these electrons and negative ions into your body has numerous healing effects.
Studies have found that the electrons and negative ions that are transferred to your body neutralize and scavenge free radicals (i.e., they act as antioxidants like eating blueberries or dark chocolate) and enhance your immune system.1 Studies have also found that “Earthing” can improve and normalize your sleep, circadian rhythms, blood oxygenation and heart rate variability as well as reduce levels of stress, cortisol, pain, blood viscosity and inflammation.2,3,4,5 So not only will you feel calmer but you will also recover more quickly from exercise and lower your risk for cardiovascular disease.6,7
The simplest way to make sure you are receiving the electrons and negative ions from the Earth is to walk barefoot outside.
Strive to do so whenever you have the opportunity. Doing so every day for 30 to 45 minutes will help you take advantage of the most abundant and free source of healing energy available. And if you cannot make it a part of your daily practice, you can also use modern technologies and footwear that can confer many of the same health benefits.
To your health and success,
Dr. Sandoval
To learn more about how working with a psychologist, holistic health coach, and personal trainer can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
Chevalier, G, Sinatra, ST, Oschman, JL, Sokal, K and and Sokal, P. “Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons” Journal of Environmental and Public Health. (2012) 2012: 291541. doi: 10.1155/2012/291541.
Clinton, O., Sinatra, S. T., & Zucker, M. (2010). Earthing: The Most Important Health Discovery Ever?
Ghal, M and Teplitz, D. “The Biologic Effects of Grounding the Human Body During Sleep as Measured by Cortisol Levels and Subjective Reporting of Sleep, Pain, and Stress” ”Journal of Alternative and Complimentary Medicine. (2004) 10, (5) 767–776.
Chevalier, G and Sinatra, ST. “Emotional Stress, Heart Rate Variability, Grounding, and Improved Autonomic Tone: Clinical Applications” Integrative Medicine. (2011) 10 (3) 16-21.
Chevalier, G. “Changes in Pulse Rate, Respiratory Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes” Journal of Alternative and Complimentary Medicine. (2010) 16, (1) 81-87.
Chevalier, G, Sinatra, ST, Oschman, JL, and Delany, RM. 4 “Earthing (Grounding) the Human Body Reduces Blood Viscosity—a Major Factor in Cardiovascular Disease” Journal of Alternative and Complimentary Medicine. (2013) 19, (2) 102-110.
Brown, D, Chevalier, G and Hill, M. “Pilot Study on the Effect of Grounding on Delayed-Onset Muscle Soreness” Journal of Alternative and Complimentary Medicine. (2010) 16, (3) 265-273.
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.
If you’re like the average American, you are probably sleep deprived. Inadequate sleep reduces your concentration, alertness, creativity and performance at work.1,2 It also makes you more prone to make mistakes, feel tired, grouchy, and increases your cravings for sweet and fatty foods.3,4
As a nation, we value doing more and place little emphasis on taking breaks, having fun and resting. In other countries, however, working less, playing more, taking breaks and sleep are cultural norms. Fortunately, there is a cultural shift taking place that emphasizes working smarter, taking more breaks and even napping on the job! So whether or not you believe that you get adequate sleep, you probably can benefit from adding a little afternoon siesta.
An afternoon nap, or siesta, can help you to improve your mood, alertness, vigor and be your mini vacation to relax and feel rejuvenated.5,6 It will help you be less prone to mistakes and increase your creativity as well as your job performance.7,8
In order to reap all of these health promoting benefits, just keep these simple guidelines in mind. Take brief naps (i.e. 10 – 30 mins) early in the afternoon (i.e., no later than 3:00 pm) to feel recharged and avoid sleep inertia (i.e., feeling groggy and possibly experiencing insomnia). And please remember to take your nap in a dark room, laying down and free of any distractions or potential interruptions.
To your success and health,
Dr. Sandoval
To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and wellbeing, call or email Dr. Sandoval to schedule a free consultation.
Thomas, M, Sing, H, Belenky, G, Holcomb, H, Mayberg, H, Dannals, R, et al. “Neural basis of alertness and cognitive performance impairments during sleepiness. I. Effects of 24 h of sleep deprivation on waking human regional brain activity.” Journal of Sleep Research. (2000). 9 (4) 335-352.
Van Dongen, HPA, Maislin, G, Mullington, JM, and Dinges, DF. “The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology from Chronic Sleep Restriction and Total Sleep Deprivation.” Sleep. (2003). 26 (2) 117-126.
Rosen, I, Gimotty, PA, Shea, JA, Bellini, LM “Evolution of Sleep Quantity, Sleep Deprivation, Mood Disturbances, Empathy, and Burnout among Interns.” Academic Medicine. (2006). 81 (1) 82-85.
Wiley, TS & Formby, B (2001). Lights Out: Sleep, Sugar, and Survival.
Milner, CE and Cote, KA. “Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.” Journal of Sleep Research. (2009). 18 (2) 272-281.
Rosekind, MR, Smith, RM, Miller, DA, CO, EL, Gregory, KB, Webbon, LL, et al. “Alertness Management: strategic naps in operational settings.” Journal of Sleep Research. (1995). 4 (2) 62-66.
Mednick, SC, Drummond, SPA Boynton, GM. “Perceptual deterioration is reflected in the neural response: fMRI study between nappers and non-nappers.” Perception. (2008). 37 (7) 1086-1097.
Tietzel, AJ and Lack, LC. “The recuperative value of brief and ultra-brief naps on alertness and cognitive performance.” Journal of Sleep Research. (2002). 11 (3) 213-218.
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.
If you’re like many people this time of the year, you are anticipating the beginning of the fall and holiday season. Whether you are a kid at heart and look forward to celebrating Halloween or spending time with your friends and family for Thanksgiving, you can have fun, celebrate the love in your life and boost your immune system to avoid getting the flu or feeling run down by adopting simple guidelines in the foods that you choose to eat most of the time and HOW you eat.
Sugar in soda, lollipops, cakes, ice cream and other processed foods replace the calories and nutrients you could get from eating more nutrient-dense and mineral-rich real foods. When you consume sugar, you deplete your body of essential vitamins and minerals. As an example, your body needs 54 molecules of magnesium to be able to process every molecule of sugar you eat. Sugar is such a problem that it is now recognized by most health experts, that sugar and not fat is the leading cause of obesity, diabetes, heart disease, metabolic syndrome, fatty liver disease and several digestive disorders. The sugar industry , in fact, has shifted the blame on fat for causing several health problems erroneously for decades.
Eating real, nutrient dense foods is simple and the most effective way to nourish your body, avoid having cravings for sugar and reverse numerous health problems like diabetes and heart disease. When investing in the foods that you prepare and eat at home most of the time (i.e., 80% of meals that you cook), strive to eat a variety of real, unprocessed, whole foods.
Real Whole Foods
Grass fed, pasture raised meats, poultry and wild caught seafood all are great sources of essential fatty acids and many of the minerals and fat soluble vitamins, like vitamins A, E, D and K2 that regenerate your cells, help you to build your brain, stabilize your blood sugar levels and support your immune system.
Organic dark, green leafy vegetables, nuts, seeds and berries like kale, bok choy, mustard greens, collard greens, Brazil nuts, pumpkin seeds, chia seeds, as well as tubers like potatoes and sweet potatoes, squash, pumpkin, strawberries, raspberries and blue berries provide many nutrients like magnesium, potassium, selenium, fiber and folate that are essential for your body.
Cultured and fermented foods like sauerkraut, kim chi, apple cider vinegar, miso, chutney and kefir are all great foods rich in beneficial bacteria and yeast that support and enhance your immune system, digestive health and help you to reduce your craving for sugar.
When you are invited or go out to celebrate and enjoy a holiday party, you’ll also want to use the following suggestions to help you slow down and enjoy your experience. Before attending a celebration or going out, make sure that you are fully hydrated and fully nourished. It’s inevitable that whether you’re attending your friend’s Halloween party or partaking in a holiday meal with family, there will be several opportunities to overindulge if you do not remember WHY you are celebrating and have not nourished your body with real, unprocessed, whole foods that provide your body with the nutrients that you need.
When you are present and enjoying the company of the people and festivities of the celebration, focus on the people who you love to spend time with, love and “make contact” with your experiences (i.e., get out of your mind so that you notice the sounds, colors, smells and tactile sensations as you greet, hug, dance and listen to music, talk to your friends and family using your 5 senses). If you choose to eat, allow yourself to relax and savor every bite that you ingest. Notice the colors, shapes, aromas or smells of the food, notice the sounds and texture of each morsel as you chew your food mindfully. Chew your food slowly to allow the salivary enzymes in your mouth to coat the food that you are eating and embody your eating experience so that you can observe and allow your body to signal when you are satiated (i.e, you want to chew each bite of food at least 20 times to enhance your digestion and have your stomach produce sufficient stomach acid).
While your cravings for sugar may be challenging, it may simply be an indication that you are wanting a deeper connection with people or fear of being judged. Many times your challenges around food are your body’s innate wisdom speaking to you. Perhaps, you need to venture out, socialize more frequently and love yourself first. By nourishing your body with nutrient rich foods and changing HOW you eat, your craving for sugar will diminish.
To your health and success,
Dr. Sandoval
To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.
If you’re like many people who experience feelings of sadness, depression or anxiety, you likely get caught up and entangled by your mind’s nasty and critical stories about you and your life. While it is reasonable and may even be natural to acknowledge the circumstances, situations or private experiences that evoke your discomfort or pain, your mind’s unending chatter and focus on what is wrong with you and your life has many negative effects on your health as your life narrows to only focusing on what your mind tells you.
Research in the area of Positive Psychology suggests that by shifting your attention and focusing on your character strengths, you can create upward spirals that will lead to a life time of authentic happiness.1,2, Fortunately, shifting your attention and noticing what is going well in your life and celebrating your successes is simply a matter of being G.L.A.D. every day.
To help you flourish and experience more authentic happiness, keep a journal and write about what it is that you . . .
GRATITUDE: Each day you have experiences and situations that you can appreciate for which you can experience gratitude. When you begin journaling about what you feel grateful for it may be challenging for you because your mind incessantly focuses on what ails you or is wrong with your life. The fact is that everyone who is alive has a reason to feel grateful. You may simply begin by writing about how you are grateful that you can be grateful. Appreciate the simplicity of life. Your lungs breathe for you every day without you telling them to do so. The fact that you have a roof over your head, food to eat and clean water to bath with each day. Your friends and family. In counting your blessings, start by focusing on what you are capable of doing.
Several psychological studies have found that when you cultivate gratitude you are more likely to also be happier, cope more adaptively and increase your relationships with the people who are dear to you.3,4,5,6 You are also less likely to get stressed or depressed and will engage in fewer negative coping behaviors, such as substance abuse.Acknowledging the positive aspects in your life can be challenging; particularly, when your mind focuses or holds on to uncomfortable and painful emotions like sadness, guilt, depression and fear.
As part of your evening ritual to retire to bed and go to sleep, write about 3 aspects in your life for which you experienced gratitude. Keeping a gratitude journal will help you increase your life satisfaction and reduce painful feelings like anxiety and depression.7
LEARNED: Every day you have experiences, situations and people that teach you something about life or yourself. Whether you are learning from a school teacher, professor, friend or simply a life experience, you have boundless opportunities and moments during which you learn something new, if you meet each experience with an attitude of curiosity, openness, and non-judgmentally. Whether it’s a new book, skill or sage advice and counsel from someone who you meet during your day or simply an experience during which you learn something new about yourself, taking in and recognizing that you have learned something new will help to enhance your level of engagement with life.
According to the PERMA model developed by the father of Positive Psychology, Martin Seligman, Ph.D., and Mihaly Csikszentmihalyi, Ph.D., a Positive psychologist, engagement with life and actively immersing yourself in your experiences leads to a state of flow and is part of the Good Life.8,9 Being in a state of flow leads to greater enjoyment, improves your performance and self-efficacy. When you keep a G.L.A.D. journal, write about something that you learned during your day.
ACHIEVED: You probably do not remember most of the experiences in your life because they occur mindlessly without your full conscious awareness. You are; however, much more likely to remember the events which resulted in a sense of accomplishment and success. Achieving small goals each day, such as reading for an hour, walking for 30 minutes, or writing 2 pages for your new book will help you to identify your strengths and move forward in your life by taking consistent action when life circumstances are challenging for you. The sense of accomplishment and success will enhance your self-esteem, engagement with life and help you to appreciate yourself. As your self-efficacy improves, you will be more resilient in the face of painful or difficult life situations.10 As part of your G.L.A.D journal, take note of any goals that you achieved during your day and celebrate each success not matter how small in may seem to you.
DELIGHTED: In your pursuit of authentic happiness, keeping note of the positive emotions that you experienced during your day is important. When you begin your G.L.A.D. journal make sure that you notice and savor every experience during your day that you were delighted by and enjoyed. This is very different from the pleasure that you experience from fulfilling basic bodily needs like hunger, sleep and sex, the companionship of your family and friends or time spent with nature. Being delighted and enjoyment arise from the pursuit of stimulating activities in which you use your unique strengths and contribute to something greater than yourself such as when you volunteer your time helping those in need at a shelter home or teach young children at your local church because these activities allow you to express your compassion and gift for teaching others.
To your health and success,
Dr. Sandoval
To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
Fredrickson, BF and Joiner, T. “Positive Emotions Trigger Upward Spirals toward Emotional Well-Being.” Psychological Science, (2002). 13(2), 172-175.
Algoe, SB, Fredrickson, BL, and Gable, SL. “The social functions of the emotion of gratitude via expression.” Emotion, (2013) 13(4), 605-609.
Emmons, RA and McCullough, ME. “Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.” Journal of Personality and Social Psychology, (2003) 84(2), 377-389.
Gordon, AM, Impett, EA, Kogan, A, Oveis, C, and Keltner, D. “To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. “ Journal of Personality and Social Psychology (2012) 03(2) 257-274.
Grant, A. M.; Gino, F. “A little thanks goes a long way: Explaining why gratitude expressions motivate prosocial behavior.” Journal of Personality and Social Psychology, (2010) 98(6), 946-955.
Lyubomirsky,S, Dickerhoof, R, Boehm, JK, Sheldon, KM. “Becoming happier takes both a will and a proper way: An experimental longitudinal intervention to boost well-being.” Emotion, (2011)11(2), 391-402.
Salanova, M, Llorens, S, and Schaufeli, WB. “Yes, I Can, I Feel Good, and I Just Do It!” On Gain Cycles and Spirals of Efficacy Beliefs, Affect, and Engagement.” Journal of Applied Psychology, (2010) 60 (2), 255-285.
The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.
If you experience fatigue, irritability, problems concentrating or disturbances in your sleep, you may benefit from a Spring cleaning. Spring is looked upon as a season of renewal and rebirth. Likewise, your low energy, mood swings, sleep disturbances and difficulties concentrating may be indications of a buildup of toxins and need to clean-up your diet and detox.
Instead of making a shopping list and buying several vitamins and/or supplements, focus on avoiding environmental toxins that science suggests cause cancer (e.g., GMO foods, Glyphosate, second hand smoke, smoking, chlorine in pools that research shows combines with urine to form dangerous chemicals, fumes) invest in whole, organic foods that are raised without herbicides, pesticides and other synthetic chemicals that damage your health and our planet’s soils and choose to eat animals that are raised humanely and safe to eat. Not only will you keep your exposure to toxins to a minimum, you will help to build your body’s natural defenses and experience an increase in vitality, clear focus, sound sleep and sense of renewal.
You can build up your body’s defenses, support your immune and detoxification systems by ensuring that you eat adequate amounts of the foods that will give you the building blocks to create glutathione. Glutathione is an intracellular antioxidant that supports your body’s immune and detoxification systems. It is made from three amino acids: l-cysteine, l-glutamatic acid, glycine and sulfur. The sulfur in glutathione makes it act like fly trap paper, stick to toxins and safely remove them from your body.
Sulfur containing foods
Garlic
Kale
Onions
Broccoli
Water cress
Cabbage
Asparagus
Brussel sprouts
Foods containing the amino acids l-cysteine, l-glutamatic acid, glycine
Unpasteurized milk (i.e., ideally grass-fed, organic and hormone/antibiotic free)
Raw eggs (i.e., from chickens that are pasture raised)
Exercise also helps you build up glutathione. Aim to get moderate levels of exercise (i.e., 30 minutes several times a week). Stress depletes your body of glutathione so it is important that you learn to manage your levels of stress effectively. By taking these simple steps, you will reduce your exposure to environmental toxins, help build your body’s natural defenses and experience a renewed sense of vitality.
To your health and success,
Dr. Sandoval
To learn more about how working with a psychologist, holistic health coach and personal trainer can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a consultation.
The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.
With the spring season officially having started, our days are now longer and we naturally seek to spend more time outdoors. Modern conveniences (e.g., cars, planes, buildings), work and multiple commitments that demand our attention, however, frequently limit our ability to be outside to enjoy the sun’s radiance and warmth. In the past, our ancestors evolved in an environment vastly different from today’s world. Before the advent of agriculture, clothing and buildings, we spent the majority of our time outdoors fully exposed to the sun.
An important strategy to optimize your health then is to balance the added conveniences of our modern technologies and embrace our ancestral heritage by spending more time outdoors. Our bodies function at their best when our serum vitamin D levels are in an optimal range. This is particularly important considering that more than 70% of Americans are vitamin D deficient.
Vitamin D3 is really a prohormone that regulates the expression of over 2,000 genes in your body. Having insufficient levels of vitamin D increases your risk for several autoimmune conditions, diabetes, heart disease, various forms of cancer and depression1. Some studies have also linked prenatal vitamin D3 levels to schizophrenia.
Above and beyond the production of vitamin D3, the sun’s ultraviolet rays help to reset your body’s circadian rhythm. Your circadian rhythm regulates your sleep/wake cycle, appetite, satiety, concentration, attention and even influences your cravings for certain foods.2 Moreover, sunlight helps you to reduce body fat, improves your evening alertness, has pain reducing properties, promotes metabolic energy and may extend your life span. The ultra-violet radiation from the sun will additionally reduce your likelihood of experiencing an autoimmune disease and life threatening cancer.3
Regular sun exposure also helps your skin to produce sulfur: cholesterol sulfate, and vitamin D3 sulfate. Sulfur is a molecule that has an important role in the structure and biological activity of many proteins and enzymes, including your body’s detoxification pathways. Sulfur deficiency is associated with obesity, heart disease, and autism.4 In addition, sunlight increases nitric oxide production, which has several health benefits for your body and brain.
Sensible sun exposure is a simple practice that can enhance your vitamin D3 levels and reduce your risk of many health conditions. Spending 30-60 minutes outdoors with your arms or legs exposed and without sunscreen can help you to raise your vitamin D3 levels, sulfate levels and optimize your health.
To your health and success,
Dr. Sandoval
To learn more about how working with a psychologist and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a free consultation.
M. Nathaniel Mead (2008). “Benefits of Sunlight: A Bright Spot for Human Health” Environmental Health Perspectives, (2008) ;
116(4): A160–A167. doi: 10.1289/ehp.116-a160.
Seneff, S., Davidson, R. & Mascitelli, L. “Might cholesterol sulfate deficiency contribute to the development of autistic spectrum disorder?”Medical Hypotheses, (2012), 8, 213-217.
The information, published and/or made available through the www.drjosesandoval.com website, is not intended to replace the services of a physician, nor does it constitute a physician-patient relationship. This blog is for informational purposes only and is not a substitute for professional medical advice. You should not use the information in this post for diagnosing or treating a medical or health condition. You should consult a physician in all matters relating to your health, particularly in respect to any symptoms that may require diagnosis or medical attention. Any action on the reader’s part in response to the information provided in this blog is at the reader’s discretion.
Health and fitness apps are great for tracking health data and sharing stats with friends to stay accountable to your fitness goals. But odds are, you weren’t hoping to share that data with app developers, third-party companies, or hackers.
Unfortunately, that may be exactly what’s happening. Not only are fitness apps selling data to third parties using language hidden in user agreements, but with health data passing through so many hands, it’s at a higher risk of theft by malicious actors.
If you’d prefer your health information to stay private, here’s what you need to know.
Who Is and Isn’t Required to Protect Personal Health Information?
The Department of Health and Human Services states that only covered entities are required to comply with HIPAA. Covered entities include most healthcare providers, health plans, and healthcare clearinghouses. Business associates of these entities also must comply with HIPAA. Read more.
Politico notes that “as federal rule-makers grapple with making patient data more easily shareable, some health leaders fear that their actions could lead to a proliferation of apps selling or exploiting medical data. They worry that patients are likely to sign away their rights to data — perhaps including detailed family histories — without realizing what they’re doing.” Read more.
Why Should I Care?
Computer World asserts that “the healthcare information, stripped of basic personal identifiers is sold off to researchers, drug developers, marketers and others. Medical informatics companies, such as Iqvia (IMS Health), Optum, and Symphony Health reap the profits of selling the healthcare data while the people from whom it’s collected have no control over how it’s used. Nor do they get any compensation for it.” Read more.
“Although companies say the data being shared has been anonymized, ‘it’s not that hard to combine data from a number of sources to figure who you are,’ [Jennings Aske, senior vice president and chief security officer at NewYork-Presbyterian Hospital] said. ‘And ultimately you can strip my name from something but my iPhone Mac address is still there and my cable provider pretty much keeps the same IP address.’” Read more.
Most health apps are susceptible to common hacking techniques, one study found. “Ninety-five percent of the FDA-approved apps lack binary protection and have insufficient transport layer protection, leaving them open to hacks that could result in privacy violations, theft of personal health information, as well as device tampering and patient safety issues,” according to Healthcare IT News. Read more.
How Can I Protect Myself?
“How much of your data is shared, and to whom, is usually set out in the privacy policy that most people accept (and don’t bother to read) when they are installing an app.” To help, The Verge has a run down of some of the most popular health apps’ privacy policies. Read more.
In addition to reading privacy policies, consumers should set privacy settings to the strictest settings possible, limit the data they enter in apps, and contact tech companies directly if user agreements aren’t clear about how data will be used, Security Boulevard advises. Read more.
How Do Medical Practices Protect My Health Information?
“The Federal HIPAA Security Rule requires health service providers to protect electronic health records (EHR) using proper physical and electronic safeguards to ensure the safety of health information. Breaches 8of over 500 records, whether due to a hacking incident, accidental disclosure, lost or stolen devices, or unauthorized internal access, must be reported.” Read more.
“If [an] organization wants to do business with a covered entity or business associate that requires HITRUST certification, [they] need to get HITRUST certified in order to work with that entity. … Organizations that are HITRUST certified have demonstrated that they have effective security and privacy practices in place that are in line with strict healthcare industry regulations like HIPAA,” explains Datica. Read more.
“Although gaps in HIPAA regulations have left PHI vulnerable to attack and misuse, there are legislative avenues to prevent this from happening. Additional statutes have been periodically added to HIPAA to improve regulations, and further adjustments to HIPAA may address current threats to our health data privacy.” Read more.
For now, few protections exist for consumers who want to use health-based technology without exposing their data to third parties and malicious actors. That means if you want to keep your data private, it’s up to you to vet apps and devices and avoid the ones that put your privacy at risk. While it may narrow the options, it’s worth it to keep your most personal information secure.
Guest blog written by Diane Harrison (email @diane@healthpsa.info)
