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

Optimal health is more than just what you

eat.  While whole foods are a cornerstone to achieving long-term health, it is not enough to maximize your health if you do not include other important practices, like relaxation, meditation, or regular exercise.  Exercise and moving your body on a consistent basis is a key strategy to help you optimize your health and avoid several chronic health problems.¹ If you struggle with your health, you may have an adverse reaction to the word exercise.   

This probably is because you assume that exercise consists only of lifting weights or long-distance running.  The reality is that any type of movement is beneficial as long as you do it consistently.  The key to exercise is finding the best type of movement for your body and lifestyle.

Generally speaking, there are many different kinds of exercise such as resistance training and strength conditioning, low intensity cardio, and flexibility and stretching exercises.  There are also high intensity programs that incorporate brief intervals and jumping movements like plyometric exercises.  All types of movement can benefit you and enhance your health.   What is important is that you strive for a flexible program of exercise that you can start and commit to consistently.  Below are many different types of exercise and some of their key benefits.

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

There are several other benefits to consistent exercise. Research has found that regular exercise can also help you to reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.³ Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Strive to exercise for 30 to 45 minutes, four to five times per week to achieve optimal physical and mental health. And, remember to have fun and play with your workouts. Vary your workouts, avoid sitting for an extended period of time and try adding brief, intense exercise routines a couple times a week.

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

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

How to build a better brain with physical exercise.

If you’re like most people these days, you probably know that regular exercise does your

body good.  You know that exercise can help you gain physical strength, lose weight, improve your cardiovascular endurance and obtain that “beach body” that you’ve been dreaming about in your sleep.  You may also know about the various benefits of exercise for your health such as how it will help you to lower your cholesterol, blood pressure and blood sugar levels.   It certainly is all over the news these days on T.V., online and media advertisements.  You rarely hear, however, about how the benefits of exercise extend far beyond building gaining strength and your heart health.  More than just having that  “beach body” you desire and being great for your heart, exercise is important for preserving and building your most important muscle – your brain!

Several human and animal studies strongly suggest that exercise induces neurogenesis (i.e., the production of new brain neurons and synaptic connections), protects your brain against strokes, and helps you to preserve your memories to avoid having those senior moments.^1,2,3  Exercise promotes the production of brain derived neurotropic factor (BDNF) and other nerve growth factors, helps to raise the circulating levels of proteins like FNDC5 and helps to stimulate angio­gen­e­sis (i.e., the formation of new blood vessels that help  to improve cerebral blood flow) so it will help to repair damaged brain cells.⁴   Many of these effects have been demonstrated in people with Parkinson’s disease and Multiple Sclerosis.^{5, 6}

So if you’re concerned about preserving your brain health and want to avoid having those  regrettable senior moments, it is important that you exercise regularly.  Although the research suggests that more vigorous exercise like sprinting seems to lead to greater benefits, simply walking briskly 3-4 times a week for 30 minutes will help you to build a better brain. 

  

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.  Cotman, CW &  Berchtold, NC. “Exercise: a behavioral intervention to enhance brain health and plasticity.” TRENDS in Neurosciences.  (2002). 25 (6), 295-301. 
2. Hayes, K, Sprague, S, Guo, M, Davis, W, Friedman, A, Kumar, A, et al. “Forced, not voluntary, exercise effectively induces neuroprotection in stroke.”  Acta Neuropathologica. (2008)115, 289–296. 
3. Praag,H, Kempermann, G & Gage, FH. “Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus” Nature Neuroscience. (1999). 2, 266 – 270. 
4. Huh, JY, Panagiotou, G, Mougios, V, Brinkoetter, M, Vamvini, MT, Schneider, BE, et al.   “FNDC5 and irisin in humans: I. Predictors of circulating concentrations in serum and plasma and II. mRNA expression and circulating concentrations in response to weight loss and exercise.”  Metabolism. (2012) 61 (12), 1725-38. 
5.  Ahlskog, JE.   “Does vigorous exercise have a neuroprotective effect in Parkinson disease?” Neurology.  (2011). 77 (3), 288 – 294. 
6.  Gold, SM, Schulz, KH, Hartmann, S, Mladek, M, Lang, UE, Hellweg, R, et al. Basal serum levels and reactivity of nerve growth factor and brain-derived neurotrophic factor to standardized acute exercise in multiple sclerosis and controls  Journal of Neuroimmunology. . (2003). 138, (1–2), 99-105.

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 your brain heals with exercise . . .

If you’re like most people these days, you

probably know that regular exercise does your body good.  You know that exercise can help you gain physical strength, lose weight, improve your cardiovascular endurance and obtain that summer “beach body” that you’ve been dreaming about while sleep.  You may also know about the various benefits of exercise for your health such as how it will help you to lower your cholesterol, blood pressure and blood sugar levels.   It certainly is all over the news these days on T.V., online and media advertisements.  However, you rarely hear about how exercise is a critical element in helping you to heal your brain.  Beyond building a better “beach body” and being great for your heart, exercise is important for  protecting, building and healing  your most important muscle – your brain!

Several human and animal studies strongly suggest that exercise induces neurogenesis (i.e., the production of new brain neurons and synaptic connections), protects your brain against strokes, and helps you to preserve your memories to avoid having those senior moments.^1,2,3,4  Exercise promotes the production of brain derived neurotropic factor (BDNF) and other nerve growth factors like glial cell derived neurotropic factor (GDNF), helps to raise the circulating levels of proteins like FNDC5 and helps to stimulate angio­gen­e­sis (i.e., the formation of new blood vessels that help  to improve cerebral blood flow) so it will help to repair damaged brain cells.⁵   Many of these effects have been demonstrated in people with Alzheimer's disease, Parkinson’s disease and Multiple Sclerosis.^2,6,7 
So if you’re concerned about preserving your brain health and want to avoid having those  regrettable senior moments, it is important that you exercise regularly.  Although the research suggests that more vigorous exercise like sprinting and doing tabata training  seems to lead to greater benefits, simply walking briskly with conscious awareness (mindful walking) 3-4 times a week for 30 minutes will help you to build a better brain.  

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 wellbeing, call or email Dr. Sandoval to schedule a free consultation.

1. Cotman, CW &  Berchtold, NC. “Exercise: a behavioral intervention to enhance brain health and plasticity.” TRENDS in Neurosciences.  (2002). 25 (6), 295-301. 
2. Doidge, N. The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.  (2015).
3. Hayes, K, Sprague, S, Guo, M, Davis, W, Friedman, A, Kumar, A, et al. “Forced, not voluntary, exercise effectively induces neuroprotection in stroke.”  Acta Neuropathologica. (2008)115, 289–296. 
4. Praag,H, Kempermann, G & Gage, FH. “Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus” Nature Neuroscience. (1999). 2, 266 – 270. 
5. Huh, JY, Panagiotou, G, Mougios, V, Brinkoetter, M, Vamvini, MT, Schneider, BE, et al.   “FNDC5 and irisin in humans: I. Predictors of circulating concentrations in serum and plasma and II. mRNA expression and circulating concentrations in response to weight loss and exercise.”  Metabolism. (2012) 61 (12), 1725-38. 
6.  Ahlskog, JE.   “Does vigorous exercise have a neuroprotective effect in Parkinson disease?” Neurology.  (2011). 77 (3), 288 – 294. 
7. Gold, SM, Schulz, KH, Hartmann, S, Mladek, M, Lang, UE, Hellweg, R, et al. Basal serum levels and reactivity of nerve growth factor and brain-derived neurotrophic factor to standardized acute exercise in multiple sclerosis and controls  Journal of Neuroimmunology. (2003). 138, (1–2), 99-105.

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

Optimal health is more than what you eat.  While whole foods are a cornerstone to any long-term health program, it is not enough to maximize your health if you do not include other important practices, like regular exercise.  Exercise and moving your body on a consistent basis is a core strategy to help you optimize your health and avoid several chronic health problems.¹ If you struggle with your health, you may have a negative reaction to the word exercise.   This probably is because you assume that exercise is only lifting weights or long-distance running.  The reality is that any type of movement is beneficial as long as you do it consistently.  The key to exercise is finding the best type of movement for your body and lifestyle.

Generally speaking, there are many different kinds of exercise such as strength training and conditioning, low intensity cardio, and flexibility and stretching exercises.  There are also high intensity programs that incorporate brief intervals and jumping movements like plyometric exercises.  All types of movement can benefit you and enhance your health.   What is important is to create a program of exercise that you can start and commit to long term.  Below are many different types of exercise and some of their key benefits.

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

There are several other benefits to consistent exercise. Research has found that regular exercise can also help you to reduce systemic inflammation by enhancing your body’s production of the anti-inflammatory, cytokine interleukin (IL)-10.³ Cytokines are chemical messengers that work to orchestrate your body’s immune system and inflammatory response. Strive to exercise for 30 to 45 minutes, four to five times per week to achieve optimal physical and mental health. And, remember to have fun and play with your workouts. Vary your workouts, avoid sitting for an extended period of time and try adding brief, intense exercise routines a couple times a week.

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.  Metzl, J (2013). The Exercise Cure: A Doctor's All-Natural, No-Pill Prescription for Better Health and Longer Life.

2.  Ratey, JJ (2013). Spark: The Revolutionary New Science of Exercise and the Brain.

3.  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.