inspire Archives - Kyla Jacobo

What is Functional Medicine – And Is It The Answer To Our Growing Health Crisis?

Over the past 25 years, there has been an explosion in chronic disease. Diabetes, cardiopulmonary dysfunction, autoimmune disease, dementia, depression and anxiety. Many times, after years of unknowingly abusing our bodies, we find ourselves sitting in a doctor’s office with symptoms like chronic pain and fatigue, numbness or tingling, difficulty breathing, or maybe even chest pain. We are likely to leave the office after a short consultation with a few new pills that have a multitude of unpleasant side effects, possibly worse than the initial complaint. We are told to take the pills everyday for the rest of our lives, and if we are lucky, receive a vague mention about diet and lifestyle.

What is Functional Medicine – And Is It The Answer To Our Growing Health Crisis?

By Kyla Jacobo, DPT

Fast forward a few years, we are again sitting in our doctor’s office, having religiously taken the prescription pills everyday. Not only have our symptoms worsened, but we now have a host of new problems from the havoc the meds have wreaked on our bodies. After exhausting all options, such as increasing medication doses, receiving injections, modifying functional activities, etc., we are told it is now time for surgery.

As a practicing Physical Therapist for the past 12 years, I have seen this story replay over and over. Our medical system is phenomenal at treating infections, wounds, trauma, and other acute conditions. Many lives have been saved by skilled physicians and surgeons. However, when it comes to chronic disease, our medical system is severely lacking. A patient is diagnosed with a chronic disease, given some pills, and then waits for the inevitable, long-term sequelae of that disease.

Many people accept it as a part of life…almost joke about it as if their disease was a trophy symbolizing a life well-lived.

“I guess my parts are just wearing out.”

“Who ever said these years are the golden years…?”

“Bacon on a donut…yes, please!”

Society has normalized gluttony and overindulgence, making every meal a celebratory feast, one in which our ancestors experienced once a year. Advancements in technology have led to the invention of processed, food-ish substances that are unhealthy and addictive. Our children are growing up thinking Fruit Snacks are actually made of fruit. That soda is hydration. And that chronic disease and suffering is a part of the natural aging process.

But that is a fallacy.

“A long, healthy life is no accident. It begins with good genes, but it also depends on good habits.” – Dan Buettner, author of The Blue Zones.

In his book, The Blue Zones, Dan Buettner describes five places in the world that have a high number of centenarians. After visiting these places, meeting the locals, and conducting interviews, Buettner discovers commonalities between what he calls The Blue Zones. According to his book, good health boils down to a few lessons that can be extracted from these cultures, which revolve around food, exercise, and community. Most importantly, he proposes a framework for living a long and healthy life. He shows us that we don’t all need to be fat, sick, and dying by the time we reach our sixties.

So…is there really another way to cure and prevent disease?

Hippocrates had it right when he said, “let food be thy medicine and medicine be thy food”. Food is truly the best medicine. Not only have we strayed from using it medicinally, but food has now become a source of the problem. Food-ish substances, sugar, pesticides, and the lack of nutrients in our diets are leading to an explosion of disease, especially in those who subscribe to the Standard American Diet. Our lives have become void of the colorful, fibrous, nutrient-rich fruits and vegetables that fuel our cells, stave off disease, and promote a long, healthy life.

This is where Functional Medicine comes in…

What is Functional Medicine?

Functional Medicine is a whole system approach to identifying and addressing the root cause of disease and dysfunction. Instead of breaking up each individual organ into medical specialties, Functional Medicine views the body as an integrated system, with each system affecting the others. When one or more of these systems is impaired, an array of conditions can manifest themselves in the body. For example, what may present in one person as thyroid disease, may present in another as diabetes, both stemming from a similar root cause.

Genetics play an important role in determining which conditions manifest themselves and why. Every person has a unique set of genes, each of which can be switched on or off, depending on lifestyle and environmental factors. Functional Medicine practitioners use simple laboratory tests to determine genes that may predispose people to certain conditions, as well as which genes need to be switched on or off in order to promote optimal health. Diet and lifestyle, along with individualized supplementation, can highly influence the expression of genes and profoundly affect our health.

Functional Medicine can benefit everyone, from those suffering from chronic disease, to those wanting to have a more vibrant, healthful life. This approach to health is not about treating a disease, it is about creating health, which will in turn eliminate disease.

What conditions can Functional Medicine address?

Diabetes
Heart Disease
Thyroid Disease
Estrogen Dominance
Autoimmune Disease
Gastrointestinal Conditions
Weight Loss
Chronic Pain
Depression and Anxiety
ADHD
Autism
Allergies
Athletic Performance and Recovery

What can I expect in a Functional Medicine evaluation?

Functional Medicine practitioners typically spend 60-90 minutes, which is significantly longer than a visit with your primary care physician. The extra time allows the practitioner to obtain a thorough history, evaluate your physical condition, and determine your specific goals. Again, Functional Medicine views the body as a whole, which requires a review of all the systems. This will include a discussion about diet and lifestyle, stressful life events, and exposure to environmental toxins.

During the evaluation, you should also expect a discussion of recommended laboratory tests required to determine the appropriate course of treatment.

What type of treatment is available?

Once you have received your laboratory results, the Functional Medicine practitioner can then prescribe the appropriate treatment. Common protocol for all patients includes a clean, healthy diet, improving gut health, reduction of stress, encouraging daily exercise, and ensuring adequate sleep. More individualized recommendations include supplements and specific foods that will introduce the vitamins and minerals that are lacking in your body. An elimination diet may be appropriate for those with specific food allergies or sensitivities.

The goal of Functional Medicine is to promote a healthy environment where disease is unable to thrive. However, when acute disease does present itself, it may be appropriate to consult your primary care physician to determine if medical treatment is necessary. In some cases, the holistic treatment approach may also be used in conjunction with medical treatment in order to improve quality of life.

In the case of chronic diseases, many people have been disappointed in allopathic medicine’s ability to treat and/or cure the disease. They are seeking out other forms of treatment and are often desperate to try anything, or even worse, they have accepted the fact that they will live with this chronic disease the rest of their lives. While Functional Medicine may require more time and money up front, the investment is well worth it in the long run.

There is hope for chronic disease.

The answer may be as close as your dinner table.

Losing Weight Is A Hustle: Here are 10 Ways to Boost Your Weight Loss Efforts

Weight loss…it’s not easy.

Thousands of books have been published on this topic. A variety of supplements and weight loss pills have been marketed, all claiming to be the one thing to get you looking great in that bikini. But most of these promises fall short. Why? Because weight loss is a hustle.

Losing Weight Is A Hustle: Here are 10 Ways to Boost Your Weight Loss Efforts

By Kyla Jacobo, DPT

Weight loss…it’s not easy.

Thousands of books have been published on this topic. An array of supplements and weight loss pills have been marketed, all claiming to be the one thing to get you looking great in that bikini. But most of these promises fall short. Why? Because weight loss is a hustle.

Have you ever seen someone trying to start a business or boost their marketing efforts in an attempt to increase their sales? It’s often referred to as a hustle. Why? Because it’s not easy. It takes a lot of work, determination, and commitment. A person who sleeps late, goes out socializing every night, and only puts a few hours of work in each day is not likely to build a successful company.

The same goes for weight loss!

As a person who has struggled with weight loss throughout my life, I can attest to the many challenges and frustrations that go along with dropping a few pounds. But the bottom line is…I can only lose weight if I work at it. Work hard at it. It’s a hustle! It means waking up an hour earlier to get that workout in. It means making quinoa and spinach while your family is digging into Chinese takeout. And yes, it means that sometimes you have to pass on the chocolate birthday cake with chocolate ganache frosting!

The good news is that, whether you want to lose 5 pounds or 50 pounds, it is totally doable! Stay consistent. Take small steps each day to reach your goal.

Here are some tips to help you along the way…

10 Ways to Boost Weight Loss

Hydration

Drink water…a lot of water! Water not only helps to flush the toxins from your body, but it also enables your body to metabolize fat. This is crucial if you want to lose weight. Additionally, staying properly hydrated will make your workouts more effective and enjoyable. Drink at least 64 ounces, plus more when you’re exercising.

Apple Cider Vinegar

Apple Cider Vinegar is a fermented food, which means it is great for your gut. Poor gut health leads to intestinal permeability, which impairs metabolism and has been linked to obesity and insulin resistance. Heal your gut and you might just see those pounds begin to melt away. Mix 1-2 tablespoons of apple cider vinegar with 8 ounces of water, and add honey to taste. Drink daily.

Processed Foods

Processed foods wreak havoc on our bodies. Eliminate all processed foods (think anything out of a box or bag) for one week and see how you feel. You will likely feel less bloated, more energetic, and even see the numbers on the scale begin to drop. This is also a good way to remove excess sugar from your diet, as most processed foods contain added sugars.

Vegetables

Vegetables are low in calories and high in nutrients, which make them the perfect food for weight loss. Many weight loss plans involve restriction of calories, leaving people with a feeling of deprivation. If you eat veggies, you can eat as much as you want without feeling guilty. They also help to heal your gut and overtime, lead to feeling fuller and more satiated with less food.

Estrogen

One sign of estrogen dominance is weight gain, especially in the abdomen, hips, and thighs. High levels of estrogen cue your body to create more fat cells, which leads to storage of more estrogen, thus starting a vicious cycle of weight gain. Hormonal balance may be the missing piece in your weight loss journey. For more information on how to resolve estrogen dominance, read Estrogen Dominance: The Struggle Is Real.

Exercise

We all know that exercise is beneficial and aides in weight loss. But the key is doing the right kind of exercise. There’s nothing more frustrating than exercising everyday, only to step on the scale and find that your efforts have been futile. High intensity interval training, or HIIT, has great benefits for weight loss, including increased metabolism and burning more calories. Ensure you are reaching a moderate level of intensity in order to maximize your weight loss.

Accountability

One of my favorite ways of holding myself accountable to my exercise program is to sign up for events. Your investment of time and money can vary depending on the type of event, however now you’ve got some skin in the game. Plus, you’re building a community of like-minded people and oftentimes get to travel to exciting places, which makes it more fun. The more fun it is, the more likely you are to continue this new lifestyle.

Habit Trackers

Another way to hold yourself accountable, as well as to track your progress, is to create a habit tracker. This can be done by drawing a grid with the new habit you wish to develop on the side and the days of the week across the top. Simply place an ‘x’ in the box once completed for that day. If you deviate, get back on track quickly. As James Clear says, “never miss twice”.

Meditation

Mindfulness may not be a go-to strategy for weight loss, however it is effective nonetheless. Daily meditation of 5-10 minutes can make us more mindful of our choices. That short period of time can give us the mental clarity to set intentions for the day and envision the person we wish to become. It can also reduce stress, which is oftentimes a source of mindless eating.

Get Addicted!

Do you know those people who show up to the gym at 4:00am, rain or shine? Or those people who prepare every meal for exact caloric and nutritional intake? While some addictions can be unhealthy, it is my experience that these types of people are addicted to feeling good. Exercise releases endorphins that elevate our mood. Eating healthy food gives us more energy and zest for life. Why would anyone want to stop feeling that way? So try it…you just might get addicted!

There’s no magic pill. No quick fix. But that’s the beauty of it. The journey is wherein lies growth, challenges, and the confidence to know that you can overcome whatever comes your way. Remember, life is not a destination, it’s a journey.

Set your goal. Take small steps everyday. You’ve got this!

Estrogen Dominance…The Struggle Is Real

P-M-S…

Three letters of the English language that, when combined in the right order, have come to denote such strife. Emotional lability. Fatigue. Bloating. A cyclical time of the month that comes without invitation, often greeted by others with eye rolls, sarcastic jokes, or simply blown off as if “all in our heads”.

Estrogen Dominance…The Struggle Is Real

By Kyla Jacobo, DPT

P-M-S…

The reality is, these symptoms are not as nature intended. Many of these unwelcome symptoms such as anxiety and depression, mood swings, cramping and bloating, breast tenderness, and extreme fatigue that we have come to accept as normal, are in fact products of our environment and lifestyles. Yes, we do have a cycle each month, that is both necessary and beautiful. But no, we do not need to be inevitably miserable for days or weeks out of the month.

While PMS symptoms vary in severity, 75% of women have some type of physiological disruption due to their cycle each month. Debilitating conditions associated with menstruation are increasingly common and oftentimes misdiagnosed. This has been of particular interest to me, as I have struggled with symptoms of PMS for the past 20 years. I have researched and experimented, trying everything from supplements to special diets, even diagnosing myself with Premenstrual Dysmorphic Disorder, a condition in which PMS symptoms are even more severe. My physician suggested I try an antidepressant, which I found out was basically the same as Prozac. I was also encouraged to get on birth control pills, as they would balance out my hormones.

Because I lean towards holistic medicine, I did not try the prescription medications, other than a 3 day trial of birth control which wreaked havoc on my body. Many medications do a poor job of masking the symptoms, while creating a host of side effects and additional imbalances in the body.

Thus, my search for an answer continued…

That’s when I discovered the concept of Estrogen Dominance. Estrogen Dominance refers to having too much estrogen in the body, creating a hormone imbalance between estrogen and progesterone. We all have estrogen, and we all need estrogen for important functions in our bodies. It’s when these hormones are out of balance that we see health conditions arise. Dr. Elizabeth Bohan, Dr. Mark Hyman, and Dr. Amy Myers are a few of the Functional Medicine practitioners working to increase awareness of this condition and are showing great progress in the evaluation and treatment of these patients.

Symptoms of Estrogen Dominance:

Fatigue

Weight gain (especially in hips, waist, and thighs)

PMS (ie. mood swings, breast tenderness, fluid retention)

Fertility problems (according to Dr. Elizabeth Bohan of the Cleveland Clinic, this affects 1 in 7 couples)

Decreased libido

Depression or anxiety

Associated Health Risks:

Cancer

According to Dr. Amy Myers, a Functional Medicine practitioner, the greatest risk associated with estrogen dominance is hormone-dependent cancer, including breast, uterine, and ovarian cancer.

Autoimmune Disease

While estrogen can have a protective effect on some autoimmune conditions, Dr. Myers states that extreme fluctuations in estrogen levels, such as those during childbirth and menopause, may contribute to autoimmunity. High levels of estrogen increase the inflammatory response of the immune system, which increases the antibodies that attack our bodies’ own tissues.

Hashimoto’s and Thyroid Dysfunction-

Excess estrogen causes thyroid hormones, which would normally be released into the bloodstream, to be inactive. These hormones are therefore unable to elicit crucial metabolic functions.

Candida Overgrowth

Excessive estrogen can lead to Candida overgrowth. Candida is a naturally occurring fungus that is found in the mouth and small intestine. Normally, it functions to aid in digestion and nutrient absorption. However, too much causes a breakdown in the intestinal wall, which releases this toxin into the body. This is referred to as ‘leaky gut’ and is associated with many different health conditions.

Causes of Estrogen Dominance:

Chronic Stress

Our adrenal glands produce a hormone called cortisol. Chronic stress leads to high levels of cortisol in the body, which can lead to an array of problems including anxiety and depression, sleep disturbances, weight gain, and brain fog. Chronic stress also creates hormonal imbalances. Because the body is focusing all its efforts on producing cortisol, it is less effective in the production of progesterone, thus leading to estrogen dominance.

Excess sugar

Diets high in refined sugar lead to insulin resistance. The excess sugar causes your pancreas to overproduce insulin in an effort to balance blood sugar levels. Overtime, this overwhelms the liver and creates insulin resistance. A person with insulin resistance is likely to gain weight, especially around the belly, which leads to an increased production of estrogen.

Alcohol

An occasional alcoholic beverage is not inherently bad, in fact, it may even have some health benefits. However, excessive intake can lead to health conditions such as liver toxicity, vitamin B deficiency and even cancer. Research has shown a linear relationship between alcohol consumption and the risk of breast cancer. Alcohol impairs liver function and reduces its ability to effectively detoxify the body and excrete estrogen, which we know increases the risk of hormone-dependent cancers.

Food

Much of the excess estrogen in our bodies comes from the foods we eat. Factory farmed animals are injected with hormones to make them grow bigger, faster, and produce more milk. And even if we subscribe to a vegan diet, the pesticides and herbicides sprayed on our produce are known endocrine disruptors. Ingesting these hormones and chemicals on a regular basis can disrupt our natural hormone balance.

Additionally, the foods we eat play an important role in our ‘gut health’. Sugary, processed foods can lead to a condition called Small Intestinal Bacterial Overgrowth (SIBO). This affects the body’s ability to metabolize estrogen and makes us more susceptible to conditions related to estrogen dominance.

Beauty Products

Many of the products we use everyday contain xenoestrogens, foreign estrogens that bind to estrogen receptor sites, including parabens, phthalates, plastics, and other chemicals commonly found in beauty products. As discussed in my article, Toxic Beauty, exposure to these endocrine disruptors can lead to an array of health conditions.

Environment

Xenoestrogens are also found in the environment. Unfortunately, many parks, playgrounds, and schools are frequently sprayed with toxic chemicals known to be endocrine disruptors. Even our own backyards can be chemical laden areas, depending on our gardening practices. It’s important to minimize, or avoid altogether, spraying these harmful chemicals. Non-toxic Neighborhoods is an organization whose mission is to make every park, athletic field, school, and neighborhood free of harmful and synthetic pesticides.

How to Resolve and/or Prevent Estrogen Dominance:

Diet

To prevent conditions such as leaky gut and SIBO, eat foods high in fiber, whole soy foods, and flaxseeds. Cruciferous vegetables, like broccoli and cauliflower, are a great source of fiber and give your good gut bacteria something to feed off of. Avoid excessive starch, alcohol, refined sugar, and processed foods as much as possible, as they introduce unhealthy bacteria into the gut. Try to balance your blood sugar at every meal by including protein, fiber, and healthy fat. Doing so will prevent the ups and downs of our blood sugar and help to maintain a constant, sustainable energy level.

Supplementation

When diet is not enough to reverse the significant imbalance and damage to our gut, supplementation may be necessary. I have found a supplement called Estroprotect, developed by Amy Myers, MD, to restore hormonal balance and decrease my PMS symptoms.

Environment

While some things in our environment are out of your direct control, make changes to where you can. Our home is the place where we tend to have the most influence. Whether you choose to do a clean sweep of toxic chemicals, or replace them with a healthier option as you run out, switching to non-toxic cleaning products can make a big difference in your health. Get back to the basics. A simple solution of water and white vinegar is sufficient to clean your floors!

In addition to cleaning products, take a look at your beauty routine. Before you apply lotion, make up, sunscreen, etc., make sure you know what is in those products. Surprisingly, there is very little regulation of the products we see on the shelves. Be an informed consumer. Use EWG’s skin deep database to research products. I use a line of beauty products called Beautycounter, which is a company dedicated to clean beauty.

Lastly, take a stance and be an advocate for your city. Non Toxic Neighborhoods is an organization working to eliminate toxic chemicals in our environment. They provide resources for people who want to make a change in their own communities. Speak up at your local town hall or join the Parent Teacher Association in an effort to spread awareness of what these chemicals are doing to our health.

Self-care

In order to improve our hormone balance, we need to reduce our stress levels. As a full-time working mother, I am well aware of how stressful life can be. But it’s amazing what a little self-care can do for your mind and body. Try to get eight solid hours of sleep each night. Much of your body’s healing and regeneration occurs during this time. Block out an hour of time to yourself in the morning before the household wakes up. Journaling, meditation, and yoga are all effective ways to reduce stress. Diet and exercise also have a profound effect on your stress level, as well as your ability to deal with stress when it arises.

If you are struggling with symptoms of PMS or hormonal imbalance, try some of the strategies listed above. If it seems overwhelming, just start with one new change each week. Reach out to a functional medicine practitioner for more resources and support in those challenging areas. As you begin to see results in the way you look and feel, you will be eager to make additional changes. Others may look to you for advice, as they see the improvements you are making in your life. This is the domino effect we need in order to create a healthier more sustainable future.

Improve your health…improve your community’s health…improve the world’s health.

Toxic Beauty

What’s your beauty routine?

Mine looks something like this…

Jump in the shower. Wash and condition my hair with a color-safe shampoo and conditioner. Some days, in order to refresh my hair color, I’ll use blue shampoo and let it soak into my hair for 5 minutes or so. I then lather my body with a lavender scented body wash and cleanse my face with an oil free cleanser. After my shower, I spray a root boosting product into my baby fine hair to introduce a little body when I blow dry it. Next comes makeup. Lotion. And don’t forget the perfume.

Toxic Beauty

By Kyla Jacobo, DPT

What’s your beauty routine?

Mine looks something like this…

Before I even walk out the door, I’ve applied potentially hundreds of chemicals to my body…while giving very little thought to the effect it has on my body and on the environment.

While it feels like a daunting task, I have attempted to reduce the amount of toxins my family and I are exposed to on a daily basis. Many of the products we use are endocrine disrupting chemicals which have been linked to cancer, neurotoxicity, and a multitude of other health conditions. Taking on the world around us is a whole different beast…but at the very least, I can minimize the toxins in my own home. Does this mean I’m some yuppie from California who shops exclusively at Whole Foods and buys 100% organic clothing. Not at all. Although I don’t think that is a bad thing…that’s just not me. I am an informed consumer. A concerned mother.

And I’m tired…

I’m tired of watching young, beautiful lives ravaged by the grips of cancer. Mothers, wives, sisters…gone too soon. Tired of watching people suffer from chronic illness that could have otherwise been prevented. Tired of allowing our children to grow up in toxic environments, as if they are human experiments on the effects of the latest chemical and drug invention. And most of all, I’m tired of witnessing all of this happen without any changes in environmental and public health policies.

“Never compromise health in the name of beauty”. ~Gregg Renfrew

Gregg Renfrew, the founder and CEO of BeautyCounter, is fighting to reform the beauty industry. As an activist for change, she has created a company that not only provides cleaner, healthier beauty products, but is also leading the charge in DC. She has worked to put into law the Personal Care Products Safety Act, a law that will require screening of products for harmful chemicals and allow the FDA the ability to recall products if deemed unsafe.

Why is she doing all this? To make a buck…? Because it’s trendy…?

In an interview on the Rich Roll Podcast, Renfrew explains. Like me, she realized that the products she was putting on herself and her family were unhealthy. She realized that government agencies such as the FDA were not screening products and policing companies to ensure that these products lining the shelves do not contain harmful chemicals.

In fact, the US has not updated laws concerning beauty products since 1938, when the Federal Food Drugs and Cosmetic Act was passed. Over 80 years ago! This was pre-World War II, before the golden age of capitalism and an economic boom. Before some 85,000 new chemicals had been introduced to the world. At the time, the harmful effects of these chemicals were unknown. However, now that the information has been brought to light, it’s time for change.

Many Americans, myself included, believed that government agencies, such as the Food and Drug Administration (FDA), thoroughly screened any and all products put on the shelves. The reality is, that is not the case. In regards to the food industry, the FDA is able to recall a food product if found to be harmful to health. However, in the case of beauty products, the FDA has not been allowed to remove a product from the shelves. If found to have detrimental effects on health, the FDA can provide suggestions regarding that product, however they are unable to take action.

This is unacceptable…

Less than 10% of the 85,000 chemicals in commerce have been tested for safety on humans or environmental health. Not only do our products contain these harmful chemicals, but there exists no law regarding the labeling of these products. A company is able to label their products as “natural” or “botanical”, misleading the consumer to believe they are healthy, when in fact it contains toxic chemicals. The Natural Cosmetics Act was introduced in late 2019 to amend the Food Drugs and Cosmetic Act to formally define the terms “natural” and “naturally derived”.

Change is on the horizon…!

In December of 2019, Renfrew spoke in Washington D.C. as an expert witness on the issue of clean beauty and the need for reform. As of March 2020, The Cosmetics Safety Enhancement Act of 2019 was passed into law. While this is a huge step in the right direction, it’s going to take time to see these changes in action. We must be informed consumers…research products and educate ourselves on harmful chemicals to avoid.

How to avoid toxic beauty products…

Choose fragrance-free whenever possible

Fragrances contain phthalates, a toxic chemical that binds the scent onto your skin. While these fragrances make us smell lovely, they are wreaking havoc on our endocrine system. In addition, these fragrances are considered proprietary, therefore the companies are not required to divulge the ingredients.

Less is more

Before you lather on a product, ask yourself…do I really need this? Try to buy fewer products of higher quality in order to reduce the amount of exposure to chemicals. If purchasing healthier products is cost prohibitive, remember…be more concerned with the products you rub on your body than those you rinse off. Also look for products with fewer ingredients. Take extra caution to avoid products with parabens, methylparaben, ethyl paraben and EDTA.

Get some Vitamin D

As summer is fast approaching, we are now going to be spending more time outdoors. Remember that our bodies need Vitamin D from the sun. So don’t be too quick to slap on loads of sunscreen every time you see a few rays of light. Some sun exposure is good for us! That being said, any time my kids are going to be in the sun for more than 45-60 min, I ensure we have sunscreen. When purchasing sunscreen, choose non-aerosol, mineral based products without oxybenzone (this chemical is killing our coral reefs!).

Use the Environmental Working Group (EWG) skin deep database

I have the EWG app on my phone that allows me to scan products and check the level of toxicity. This is a great way to determine if products you are currently using are harmful, and which products are healthy alternatives.

Print out BeautyCounter’s ‘Never list’

BeautyCounter has compiled a list of over 1,800 ingredients, including 1,400 of which were banned or restricted by the European Union, that should never be used in beauty products. They have conveniently created a PDF you can print out and keep in your wallet or purse when you go shopping.

Vote with your dollar!

Companies want to sell products. They perform market analyses to see what the consumer wants and on which types of products we are spending our money. If we all start buying healthier products, it will not go unnoticed. Thus, companies will begin to follow suit to respond to market demand.

At the end of day, this is not about who is right and who is wrong. This is about the health of our children, our grandchildren and their children. This is about the health of the environment and all the beautiful creatures within it. Let us not be alarmists, but let us listen to the science that is available and insist that these harmful chemicals be removed from our products. I believe we are a society full of intelligent, innovative individuals, capable of devising healthier solutions.

Let us use our ingenuity for the good of humanity.

How Journaling Changed My Life and Made Me a Happier Person

My life was chaos. Disorganized. Getting through the day was my goal.

As a mother and wife with a full-time job, a house to clean, and laundry to do, I was overwhelmed. Yes, I know, I am annoyed with myself as I write those words. After all, I am blessed. Blessed beyond belief. I have a loving husband, two amazing, healthy children, and luxuries that are not afforded to all.

How Journaling Changed My Life and Made Me a Happier Person

By Kyla Jacobo, DPT

My life was chaos. Disorganized. Getting through the day was my goal.

I had so much to be grateful for…yet my days were filled with never ending chores and mommy do’s. Have you ever seen a hamster running on a wheel? Well, that’s what I felt like. I was always trying to catch up with my life, but never getting there. Some days were so overwhelming that even a little spilled juice felt like the end of the world.

Hello, anxiety and resentment….

With all my energy focused on daily chores and the resulting stress and anger, I did not make space for gratitude, love, or joy. I was becoming the kind of wife and mother I didn’t want to be. I could see it in my kids’ faces when I lost my temper, yet again.

Who was I becoming? Was this how I wanted to be remembered? In my mind, I wanted to be a loving, fun, and joyful person. Yet my actions showed otherwise.

That’s when I found journaling!

My initial journal was an old notebook that had been lying around the house. That’s how serious I was about it. I didn’t even feel the need to purchase a journal, after all, how long was I going to stick with this journaling thing? The first entry in the notebook was a list of goals that I had set for the week, 3 words describing how I wanted to feel, and a mantra of sorts to inspire me. Then began the negativity. I don’t even like to look back at those entries that were full of such hopelessness. But the tone began to change.

Hope began to trickle into my writing.

I was able to see a gradual improvement in my mood. I was setting weekly goals and writing about my successes and failures. By week 8 of journaling, I was seeing dramatic changes in myself. I was even able to tap into a creative side, which I never really saw except for the occasional homemade Halloween costume. I was making my pages pretty, with different styles of writing, incorporating quotes and mantras that I didn’t want to forget. My morning routine, which included journaling, reading, and some sort of exercise, brought so much joy to my life…I even stopped hitting the snooze button (most days)! I was feeding my soul, a soul that had been empty for quite some time.

My only regret was that it took until the fourth decade of my life to start journaling. But now that I have discovered it, I want to share it!!

Here are some takeaways…

7 Ways Journaling Changed My Life

1. Goal Setting…

Many high achievers describe a method of setting goals in which you write the goal as if it has already happened. This actually tricks your brain and makes the goal more likely to happen in the future.

Start your day by writing out 5-10 goals.

For example, “I live in a house overlooking the ocean”.

You can also write actionable goals at the start of each month to help keep you on track.

For example, “I will do yoga 3 times every week”.

2. Gratitude…

Take a few minutes each morning to write out a few things you are grateful for. When we focus on gratitude, we leave less space for negativity.

Because you know you will be writing in your journal the next day, you will constantly be on the lookout for things to be grateful for.

3. Set Intentions…

Living a life of intention is a game changer! Don’t just let life happen to you. Make it a priority to set intentions for your day, month, and year ahead.

Have a meeting or event that day?…Set an intention about how you want to feel, how you want to interact, or the kind of person you want to be in that situation.

Ask yourself…How do I want to feel today?…

Brendon Burchard, an author and personal development coach recommends choosing 3 words. For example, Joy.Energy.Patience. Set an alarm on your phone labeled with those 3 words to remind you throughout the day.

4. Track Habits…

Since journaling is a time for setting intentions and goals, it’s a great opportunity to keep track of new habits I’m trying to develop…or those that require some accountability.

Simply place an ‘X’ next to the particular habit when completed.

Keep in mind…“Habits are behaviors we repeat consistently. However, they are not things we repeat perfectly”. –James Clear

5. Organize Tasks…

If you have multiple tasks, you can also use a form of bullet journaling in which you include your tasks for the day. The morning serves as a time to organize and prioritize your tasks for the day or week ahead.

Use symbols to mark events, tasks, priorities, etc.

6. Daydream…

Remember back when you were a child, lying in your bedroom, staring at the posters on your walls. When the only worries were getting your homework done and what to wear to the football game Friday night. Those were the days…We had so much time to think, and dream, and plan for the future. As adults, we leave little time for that.

Dream big!

Writing can open up a whole new world of ideas and dreams. It’s an opportunity to reconnect with ourselves and rediscover what we love.

7. Reflection…

I frequently look back to old journal entries, whether to find inspirational quotes, track habits, and monitor progress I’ve made throughout the year.

I especially enjoy reading about fun events, parties, or just random things I did that year that brought me joy. It’s also an opportunity to assess the things that were not so positive…and hopefully avoid that in the future.

Make journaling a part of your morning routine

“Sometimes it’s not about balancing your life;

it’s about balancing your mind despite the chaos”.

–Brendon Burchard

My morning routine helps me to balance my mind. Here’s what it looks like….

5:00 am alarm, get up and make a cup of tea
Sit down at my breakfast table (no need for a special desk!)
Journal for about 10 min, including goals, gratitude, and intentions for the day
Meditate 5 min
Read for about 15 min, or as time allows
Exercise, either yoga or go for a run

My entire morning routine takes about 1 hour. If I have extra time, I’ll read a little longer…or maybe go for a longer run. If I don’t have a full hour to spare, I adjust accordingly. The most important thing about my routine is that I am taking time for myself, to center myself and set intentions for the day ahead of me.

Just as I finish up my hour, my kiddos will start to stir and come out to the living room to see what I am doing (another benefit…lead by example!). By that time, I have cleared my mind, expressed gratitude, and set my intentions for the day. I am ready to take on the day with a balanced mind!

There are definitely mornings that I decide to skip journaling, my kids wake up early, or I simply choose to snuggle in bed a bit longer. That’s okay! As James Clear explains in his book, Atomic Habits, it’s ok to miss one day, just try not to miss two in a row. If life gets crazy and I do happen to miss a week or two, I feel it! My stress levels rise and I feel all sorts of disorganized. But all it takes is a few minutes to sit down with a cup of tea and my journal, quiet my mind, express gratitude and set intentions for the day.

Get centered.

Give it a try. You’ll thank yourself.

Happy journaling!

Kyla Jacobo

a functional medicine approach to health...

Kyla Jacobo

a functional medicine approach to health...

Category: inspire

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