drjosesandoval

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How externalizing your awareness can rein in your mind’s stories . . .

If you experience bouts of anxiety, worry and depression or you obsess with unproductive and painful thoughts, you’ll likely benefit by learning to cultivate and externalize your awareness. You may believe that suppressing what your mind tells you or replacing your mind’s stories with better thoughts or self-affirmations will lead you to live your life in alignment with your values. Long-term; however, trying to not to think about your mind’s many stories is not effective and very often increases your suffering.

Research suggests that instead of helping you to experience more vitality, attempting to control your mind and get rid of the many painful thoughts and emotions that you experience will actually increase your pain (i.e., the rebound effect).¹ Rather than attempting to control your mind and attempting to suppress your painful private experiences, learning to monitor your thoughts and simply notice the frequency, duration and situations in which they occur is both simple and effective as it will allow you to focus on creating a life of meaning and purpose.

To separate your actions from your unproductive private experiences and help you to get into your life, you can self-monitor by physicalizing each occurrence of a painful thought, feeling or memory with a tally counter. Using this simple object will help you to interrupt any covert behavioral patterns that lead to your suffering, realign and proceed in the direction of what you value (e.g., being a loving parent, using your creativity in your work, helping other people in your community, being healthy in order to play with your children).

While at first this may lead you to experience more discomfort as you realize how your control strategies have been ineffective in eliminating your pain, over the long term you will create a rich and meaningful life that measures up to your life’s purpose as you continue to self-monitor, expand and externalize your awareness.

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.

Abramowitz , JS, Tolin, DF and Street, GP. “Paradoxical effects of thought suppression: a meta-analysis of controlled studies.” (2001). Clinical Psychology Review, 21(5) 683-703.

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.

Why less is more with your body . . .

In Psychology and Wellness

If you’re like many people who are trying to lose weight or improve your health, you may think that you have to follow a restrictive diet and exercise to burn the excess calories. While this approach may work for some people in the short term, the reality is that most people who diet end up gaining all the weight that they have lost within 5 years.

Meditation Plus Running as a Treatment for Depression

In Media & News

By GRETCHEN REYNOLDS
March 16, 2016

Meditating before running could change the brain in ways that are more beneficial for mental health than practicing either of those activities alone, according to an interesting study of a new treatment program for people with depression.

As many people know from experience, depression is characterized in part by an inability to stop dwelling on gloomy thoughts and unhappy memories from the past. Researchers suspect that this thinking pattern, known as rumination, may involve two areas of the brain in particular: the prefrontal cortex, a part of the brain that helps to control attention and focus, and the hippocampus, which is critical for learning and memory. In some studies, people with severe depression have been found to have a smaller hippocampus than people who are not depressed.

Interestingly, meditation and exercise affect those same portions of the brain, although in varying ways. In brain-scan studies, people who are long-term meditators, for instance, generally display different patterns of brain-cell communication in their prefrontal cortex during cognitive tests than people who don’t meditate. Those differences are believed to indicate that the meditators possess a more honed ability to focus and concentrate.

Meanwhile, according to animal studies, aerobic exercise substantially increases the production of new brain cells in the hippocampus.

Both meditation and exercise also have proven beneficial in the treatment of anxiety, depression and other mood disorders.

These various findings about exercise and meditation intrigued researchers at Rutgers University in New Brunswick, N.J., who began to wonder whether, since meditation and exercise on their own improve moods, combining the two might intensify the impacts of each.

So, for the new study, which was published last month in Translational Psychiatry, the scientists recruited 52 men and women, 22 of whom had been given diagnoses of depression. The researchers confirmed that diagnosis with their own tests and then asked all of the volunteers to complete a computerized test of their ability to focus while sensors measured electrical signals in their brains.

The researchers found that the depressed volunteers showed signaling patterns in their prefrontal cortex that are associated with poor concentration and focus.

Then the researchers had all of the volunteers begin a fairly rigorous, supervised program of sitting, followed by sweating.

To start, the volunteers were taught a form of meditation known as focused attention. Essentially entry-level mindfulness meditation, it requires people to sit quietly and think about their respiration by counting their breaths up to 10 and then backward. This practice is not easy, especially at first.

“If people found their thoughts wandering” during the meditation, and especially if they began to ruminate on unpleasant memories, they were told not to worry or judge themselves, “but just to start counting again from one,” said Brandon Alderman, a professor of exercise science at Rutgers who led the study.

The volunteers meditated in this way for 20 minutes, then stood and undertook 10 minutes of walking meditation, in which they paid close attention to each footfall.

Then they clambered onto treadmills or stationary bicycles at the lab and jogged or pedaled at a moderate pace for 30 minutes (with five minutes of warming up and five minutes of cooling down).

The volunteers completed these sessions twice a week for eight weeks. Then the researchers retested their moods and their ability to focus and concentrate.

There were significant changes. The 22 volunteers with depression now had a 40 percent reduction in symptoms of the condition. They reported, in particular, much less inclination to ruminate over bad memories.

Meanwhile, the members of the healthy control group also reported feeling happier than they had at the start of the study.

Objectively, the volunteers’ results on the computerized tests of their ability to focus and their brain activity also were different. The group with depression now showed brain cell activity in their prefrontal cortex that was almost identical to that of the people without depression. They could concentrate much better and hone their attention, attributes that are believed to help reduce stubborn rumination.

“I was quite surprised that we saw such a robust effect after only eight weeks,” Dr. Alderman said.

He and his colleagues theorize that the meditation and exercise may have produced synergistic effects on the brains of their volunteers.

“We know from animal studies that effortful learning, such as is involved in learning how to meditate, encourages new neurons to mature” in the hippocampus, he said.

So while the exercise most likely increased the number of new brain cells in each volunteer’s hippocampus, Dr. Alderman said, the meditation may have helped to keep more of those neurons alive and functioning than if people had not meditated.

Meditation also may have made the exercise more tolerable, he said, since some studies indicate that being mindful of your breathing and your body during workouts increases people’s enjoyment of the exertion.

“I’ve started meditating,” said Dr. Alderman, a long-time athlete.

Of course, this was a small study and the scientists did not follow their volunteers long term, so they do not know if any mood improvements linger. They also have no idea whether similar or even greater benefits might occur if someone were to run and then meditate or to practice both activities but on alternating days. They plan to study those questions in future experiments.

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

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

In Psychology and Wellness

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

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

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

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

To your health,

Dr. Sandoval

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

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

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.

How externalizing your awareness can rein in your mind’s stories . . .

In Psychology and Wellness

If you experience bouts of anxiety, worry and depression or you obsess with unproductive and painful thoughts because you’ve experienced trauma (e.g., PTSD), you’ll likely benefit by learning to cultivate and externalize your awareness. You may believe that suppressing what your mind tells you or replacing your mind’s stories with better thoughts or self-affirmations will lead you to live your life in alignment with your values. Long-term; however, trying to not to think about your mind’s many stories is not effective and very often increases your suffering.

Research suggests that instead of helping you to experience more vitality, attempting to control your mind and get rid of the many painful thoughts and emotions that you experience will actually increase your pain (i.e., the rebound effect).¹ Rather than attempting to control your mind and attempting to suppress your painful private experiences, learn how to monitor your thoughts and simply notice the frequency, duration and situations in which they occur. It is both simple and effective as it will allow you to focus on creating a life of meaning and purpose.

To separate your actions from your unproductive private experiences and help you to get into your life, you can self-monitor by physicalizing each occurrence of a painful thought or feeling with a tally counter. Using this simple object will help you to interrupt any covert behavioral patterns that lead to your suffering, realign and proceed in the direction of what you value (e.g., being a loving parent, using your creativity in your work, helping other people in your community, being healthy in order to play with your children).

While at first this may lead you to experience more discomfort as you realize how your control strategies have been ineffective in eliminating your pain, over the long term you will create a rich and meaningful life that measures up to your life’s purpose as you continue to self-monitor, expand and externalize your awareness.

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.

Abramowitz , JS, Tolin, DF and Street, GP. “Paradoxical effects of thought suppression: a meta-analysis of controlled studies.” (2001). Clinical Psychology Review, 21(5) 683-703.

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 safely reduce inflammation in your body . . .

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 or 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) and minimizing anti-nutrients like phytic acid and oxalates which interfere with mineral absorption and lectins 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) nd 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 or extra virgin olive 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)-10.⁶ 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, olive oil, 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 clinical psychologist, personal trainer, and holistic health coach can help you to enhance your health and well-being, call or email Dr. Sandoval to schedule a consultation.

Perry, VH. “The influence of systemic inflammation on inflammation in the brain: implications for chronic neurodegenerative disease.” Brain, Behavior, and Immunity. (2004), 18 (5): 407–41.
Salim, S, Chugh, G, Asghar, M. “Inflammation in anxiety.” Advances in Protein Chemistry and Structural Biology. (2012.) (88):1–25. doi:10.1016/B978-0-12-398314-5.00001-5.
Sin, DD and Paul Man, SF. “Why Are Patients With Chronic Obstructive Pulmonary Disease at Increased Risk of Cardiovascular Diseases? The Potential Role of Systemic Inflammation in Chronic Obstructive Pulmonary Disease.” Circulation. (2003), 107:1514-1519.
Simopoulos, AP. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine and Pharmacotherapy. (2002), 56(8):365-79.
Gundry,S.R. The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain.
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.

gut -brain connection, multiple sclerosis, Miami holistic health coach, Miami psychologist

Exploring the gut-brain connection for insights into multiple sclerosis

In Media & News

New research by investigators at Brigham and Women’s Hospital (BWH) suggests that bacteria living in the gut may remotely influence the activity of cells in the brain that are involved in controlling inflammation and neurodegeneration. Using pre-clinical models for multiple sclerosis (MS) and samples from MS patients, the team found evidence that changes in diet and gut flora may influence astrocytes in the brain, and, consequently, neurodegeneration, pointing to potential therapeutic targets. The team’s results are published this week in Nature Medicine.

“For the first time, we’ve been able to identify that food has some sort of remote control over central nervous system inflammation,” said corresponding author Francisco Quintana, PhD, an investigator in the Ann Romney Center for Neurologic Diseases at BWH. “What we eat influences the ability of bacteria in our gut to produce small molecules, some of which are capable of traveling all the way to the brain. This opens up an area that’s largely been unknown until now: how the gut controls brain inflammation.”

Previous investigations have suggested a connection between the gut microbiome and brain inflammation, but how the two are linked and how diet and microbial products influence this connection has remained largely unknown. To explore this connection further, Quintana and colleagues performed genome-wide transcriptional analyses on astrocytes — star-shaped cells that reside in the brain and spinal cord — in a mouse model of MS, identifying a molecular pathway involved in inflammation. They found that molecules derived from dietary tryptophan (an amino acid famously found in turkey and other foods) act on this pathway, and that when more of these molecules are present, astrocytes were able to limit brain inflammation. In blood samples from MS patients, the team found decreased levels of these tryptophan-derived molecules.

“Deficits in the gut flora, deficits in the diet or deficits in the ability to uptake these products from the gut flora or transport them from the gut — any of these may lead to deficits that contribute to disease progression,” said Quintana.

The research team plans to investigate this pathway and the role of diet in future studies to determine if the new findings can be translated into targets for therapeutic intervention and biomarkers for diagnosing and detecting the advancement of disease.

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

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

In Psychology and Wellness

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

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

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

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

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

In Psychology and Wellness

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

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

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

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

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

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

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

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

To your health and success,

Dr. Sandoval

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

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

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.

Are you being Wi-Fried?

In Psychology and Wellness

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

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

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

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

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

To your health and success,

Dr. Sandoval

You can also watch:

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

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

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

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

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

Author: drjosesandoval Page 6 of 10

You can also watch: