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Danielle Richardson

What is Mindfulness and How to Get More of It in Your Office

Take time each day to turn off your autopilot and focus on the here and now.

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WE’VE ALL FALLEN victim to a busy, hectic workday where we feel frazzled, unfocused, and exhausted. Mindfulness can be the key to staying sane in the midst of managing our patients, devices, and other commitments. Mindfulness, put simply, is awareness of your experience in the moment. It’s the act of focusing on the here and now and using that awareness to change your emotional, mental, or physical state. 

The benefits of mindfulness include improved memory and focus, stress reduction, less emotional reactivity, and greater well-being. Being mindful requires paying attention to what you’re doing and how. Most of the day, we’re on autopilot and completing one task while thinking about several other things. Cultivating mindfulness, or focused attention on the present, requires practice.

Following are examples of ways to add mindfulness to your day and your office.

1. Slow Down

The easiest way to boost mindfulness is to slow down. When you wake up, don’t reach for your phone, but allow yourself a few moments to just be. Build margin into your schedule by arriving 15 minutes earlier to work and easing into your day. Set specific times of day to check your emails and let go of the need to multitask. By slowing down and focusing on a single task, you’ll be more productive. Slowing down also gives you time to evaluate emotional responses. Taking a pause before responding to an angry patient or upset staff member can provide perspective.

2. Breathe

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You’ll notice the quality of your breath changes depending on your emotional state; stress or anxiety may produce short breaths in your upper chest, while anger may involve deep fuming breaths. Throughout the day, check in with yourself and your breathing. Being mindful of your internal state informs your external behavior. When you feel yourself becoming stressed as the waiting room backs up, mindfulness reminds you to focus on the present moment and on what you can control. Take a few deep breaths with your eyes closed in the middle of challenging situations to refocus and reset your energy. Just focus on the cycle of your breath; inhale, exhale, inhale, exhale. Mindful breathing exercises can be done outside of stressful situations as well. There are many mindfulness-based smartphone apps where you can set reminders to build this time into your day and make it a daily habit. 

3. Unplug

Many of us work non-stop throughout the day but studies show that brief diversions can vastly improve our focus. Instead of working through lunch, take a break and eat without a screen. If possible, eat outside for some fresh air and Vitamin D. Treat yourself to breaks throughout the day as needed for coffee or a walk to clear your head. Limit the amount of work you take home. Making time to disconnect at the end of the day strengthens relationships with family and gives your brain a break. If you can’t do a hard stop, consider creating a window of time to focus on spending quality time with loved ones.

Dr. Danielle Richardson practices in Houston with Texas State Optical and runs a holistic wellness company, Fierce Clarity. She is a registered yoga teacher and hosts wellness retreats, yoga classes, and pop-up events for busy, professional women to help manage stress and avoid burnout. Follow her on Instagram at @fierceclarity

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Danielle Richardson

A Case for Yoga

Let go of any preconceived notions… yoga is for everyone.

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I KNOW, I KNOW — yoga is not for you… but let me stop you right there. Yoga is truly for everyone! Yoga is finding its place in the mainstream as 1 in 7 American adults reported practicing yoga according to a 2017 survey.

However, as the number or practitioners continues to rise, so too does the number of people who feel alienated by yoga. Social media has warped the perception of this ancient practice into something that more closely resembles gymnastics or acrobatics. This shift distances many would be practitioners because of feelings of not being “flexible” or “fit” enough. I’m here to tell you that’s BS! This article is to make the case for yoga and its inclusion in your wellness routine.

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The true origin of yoga can be disputed, but the most popular types of yoga in the West are derived from a 5000-year old Indian philosophy system and body of knowledge. Yoga takes a holistic view of the human experience and consists of practices to unite the mind, body, and soul. Yoga extends beyond physical movement to combine meditation, self-discipline, and breathing practices to achieve optimal health and wellbeing. Below are a few things to remember about yoga:

Yoga is for everyone. Contrary to popular belief, yoga does not require fancy tights or expensive studio memberships. Additionally, you don’t have to overhaul your life or become a Himalayan monk to practice. The only requirements for yoga are your body and your breath. Yoga is most often practiced on hard wood with a mat or blanket, but carpet is suitable as well. Yoga can also be made accessible to those with disabilities using chairs and props for modifications. There truly is something for everyone.

Beginners are always welcome. There are plenty of resources available for new yogis. You can go the in-person route and sign up for a new student special at a local studio. Local yoga studios often have classes designed for beginners where you can receive in-person guidance and personalized tips to make the practice more comfortable. Additionally, you can use online beginner yoga videos on YouTube via my channel “FierceClarity” or another excellent source like “YogaWithAdrienne.” My recommendation is to begin once per week and gradually increase frequency. There is no right or wrong amount of yoga to do, but the longer you stick with the practice the more benefits you will see.

Yoga has real benefits. According to The National Center for Complementary and Alternative Medicine, an NIH affiliate, research shows yoga may help relieve stress and chronic pain, manage chronic disease symptoms, and even aid in smoking cessation. Other studies have found yoga to successfully decrease inflammation, improve heart health, and improve some symptoms related to anxiety and depression. Additionally, yoga aids in weight loss and can help maintain a healthy weight when practiced regularly.

I started practicing yoga at the end of optometry school when I was burned out and sick from an unhealthy lifestyle. This simple practice has changed my life for the better. I became so passionate about it that I now teach yoga to others. I hope you will let go of any preconceived notions and give yoga a try. It is a rich tradition with several different styles and teachers. Be like Goldilocks and experiment a bit until you find the yoga that is just right for you.

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Danielle Richardson

Supplement Trouble and What to Do When You Can’t Get All You Need From Food Alone

In a perfect world, we’d get all our vitamins and minerals from a healthy, organic, well-balanced diet … but we live in the real world.

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WE ALL KNOW THE importance of vitamins and minerals but many of us aren’t receiving our adequate share. To remedy this — enter the supplement industry.

According to Food and Drug Administration (FDA) commissioner Scott Gottlieb, MD, three out of every four Americans regularly take dietary supplements with the rate rising to four in five for older Americans. He recognizes the importance of supplementation but also the need for regulation as this industry has ballooned to $40 billion with upwards of 50,000 different products available.

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With wellness increasingly taking up space in the public consciousness, it seems every week there’s a new miracle supplement created and marketed to you as your saving grace and cure to all ills. Unfortunately, most of these great new products are untested and unregulated by the FDA. That means that efficacy claims can be false and, in some cases, the supplements may actually contain trace amounts of harmful chemicals.

While the FDA works to improve its regulation of the dietary supplement industry — what are you to do? In a perfect world, we’d get all our vitamins and minerals from a healthy, organic, well-balanced diet. However, we live in the real world and it’s very difficult to get everything you need from food alone.

When considering supplementation for yourself, or recommending them for patients, make some key considerations:

1. Consult with a pharmacist or your doctor. Supplements can have negative downstream effects when combined with other medications. It’s important to consult with a medical professional before beginning a supplement regimen to ensure considerations are made for your personal medical history.

2. Shop at a health store. Local health food stores and larger national chains, like Whole Foods and Sprouts, contain a wide assortment of natural dietary supplements and staff to help you sort through the noise. Some vitamins and minerals are more bioavailable based on the form and knowledgeable staff members can help remove a bit of guesswork. In person help also educates and empowers you to make better decisions in regard to supplementation.

3. Do your research. Understand that marketing is a key ingredient for supplement success so beware of products with outrageous sounding claims or outlandish promises about efficacy. When making your decision, research the company producing the supplements. Look for companies whose products have certifications and that boast third-party testing to ensure the accuracy of claims made.

4. Transparency is key. Many supplement companies have used boogeyman ingredients as fillers, coloring, and to improve effectiveness. In 2019, transparency is king. Newer dietary supplement companies make transparency a bedrock of their business model. Companies are beginning to be transparent about not only ingredients, but also ingredient traceability and source information. If a company is not clearly communicating what is in the supplement, chances are it includes a few things you don’t want.

5. Supplement with superfoods. When you can, add nutrient dense superfoods to your diet as a supplement. Dr. Steven Pratt, nutrition expert and author, describes superfood as “readily available with a significant number of scientific publications verifying the ‘power’ of the food and its nutrients to prevent disease and promote wellness and longevity.” Some of his favorites include the usual suspects of dark leafy greens and but surprising additions like super fruits pomegranates and kiwis, spices like cinnamon, and cold pressed extra virgin olive oil.

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Danielle Richardson

How to Be Healthier Now

4 easy tips you can implement today to start living a healthier lifestyle.

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BEING HEALTHY” IS ONE of those oversized goals we often leave to next week, next month, or next year. In celebration of this issue’s “How To” theme, I want to share easy swaps you can make to center your health now.

Most Americans live a sedentary lifestyle, with six in 10 adults suffering from a chronic disease like heart disease or diabetes. Beyond the physical, we know healthcare workers experience above-average rates of anxiety, depression and burnout. As busy clinicians and optical professionals, it can be challenging to find the time to think about our health and wellbeing in practical terms because we don’t always make the best patients.

We’re largely marketed an image of health that is a two-hour morning routine complete with a workout, meditation and balanced breakfast. But real health is not about how complicated you can make your mornings, it’s about creating habits and behaviors that help you feel well.

Below are some easy tips you can implement to start living a healthier lifestyle now.

Clearly Define Health Goals

Health, when left as an abstract concept, can be difficult to define. Instead, focus on your health goals and the intention behind them. Stress reduction? Lose weight? Gain muscle? Lower blood pressure? Spending some time clearly defining your health goals allows you to better focus your limited energy on the activities that will help you achieve them.

Track Key Metrics

Taking the stairs is the oldest health advice in the book, but have you thought about tracking the steps using your smartphone? Using technology as a tool to track your health metrics can help keep you on track. Goal setting is key, but tracking your progress is equally important and provides a positive psychological impact to keep you motivated. You can use pre-installed health applications on your smartphone or download apps specific to tracking your movement. No matter what metric you use, monitoring progress through a health app can encourage you to make better choices throughout the day.

Choose the Healthier Side Item

When eating out, aim to order the healthier side 80 percent of the time. Think sautéed vegetables instead of fries, salad instead of garlic bread, grilled shrimp instead of fried. These small changes accumulate over time to create a new habit. Choosing a healthier option isn’t about deprivation, it’s about creating a strong foundation that allows you to indulge occasionally without hindering progress towards your goals.

Focus on Nutrition

While there are agreed upon vitamins and minerals that every person needs, the amount and types vary based on the individual. Consult with your primary care doctor or nutritionist to explore the resources available to help you learn about optimal nutritional requirements based on your specific health goals. Nutritional testing can provide insight and information about deficiencies you may have and what supplementation is most effective. In addition to personal consultations, many new health tech companies offer in-home nutritional testing and coaching. Individualized nutrition is the future of health and wellness because nutrition is the missing component for many in their journey to creating a healthier life.

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