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

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,

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.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.   

How to nourish and cherish the love in your life . . .

With Valentine’s day around the corner, you may

With today being  Valentine’s day you may have big plans with your partner (e.g., boyfriend, girlfriend, wife, husband, etc.) to celebrate the love that you both share.  If you are single, you may experience the anticipation, excitement or nervousness of your first “big date” with someone you recently met or you may dread the occasion as a “Hallmark” holiday that affirms that you are unlovable because you have no special date.  Whether you already have special plans, look forward with optimism or would simply prefer that Valentine’s day did not exist, there are several important qualities that you can develop to love your partner, remember your “first date” or affirm and love yourself. 

Learning to communicate openly and directly is both effective and demonstrates your vulnerability to your partner, allows you to be authentic, “voice” your emotions and is affirming to your partner.  Many “mishaps,” misunderstandings and resentments are avoidable by simply learning to speak clearly.  If you’re single and alone, introspection and honestly “asking” yourself what nourishes you and helps you to experience your life as “sweet” requires both self-compassion and “facing your demons.” 

Do you experience shame and feel “unworthy” because you believe that no one could ever love you if they knew the “real” you?  Instead of acting and behaving as your mind tells you you “should,” being kind and gentle with yourself allows others to connect with you.  Being authentic with yourself and acknowledging your needs is important in recognizing your own “humaneness.”  By learning to be authentic and vulnerable, you cultivate a sense of belonging, acceptance and connection with your partner, other people and yourself.  

In order to sustain and cherish the love in your life, it is important to also learn to notice, pay attention and forgive. We all commit errors, make mistakes and act in ways that only with the perspective of maturity and growth we later regret or feel contrite about in life.  As the English poet Alexandar Pope has eloquently stated “to err is human; to forgive, divine.”  

You cannot avoid the pain that invariable comes from acting in a manner that you now would act in differently.  In seeking to minimize or avoid your pain, you also cut yourself off from experiencing human virtues like joy, love, appreciation and gratitude.  So in order to cultivate and nourish these “feel good” emotions, you must be willing to make room for the pain in your life.  So whether you are celebrating Valentine’s with the love of your life or are alone, learn to notice how you feel, allow and make room for all emotions and authentically “voice” your experiences in order to make this year and the rest of your life special.

To your health,

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.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.

How to recover from your post holiday indulgances . . .

If you experience fatigue, irritability, problems concentrating or disturbances in

your sleep after indulging on sweets during the holidays, you may benefit from a cleansing. Your low energy, mood swings, sleep disturbances and difficulties concentrating may be indications of a buildup of toxins and need to clean-up your to cleanse and detox.

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

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

Sulfur containing foods

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

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

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

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

To your health,

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.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.