5

Step 2: Repair

The second step toward building an optimized operating system is to restore energy to repair what has been worn down over time. You can accomplish this by creating opportunities in your busy routine to do activities that replenish your energy reserves. These strategic recovery techniques are more than just a time-out; they should leave you feeling like you have more energy than before you started. It is important to continue your rest practices so that you're still encouraging oscillation, cellular restoration, and periods of disengagement. By incorporating these simple repair practices into your routine, you increase the benefit you get from essential nutrients that holistically nourish your system.

Recovery can be different for different people based on what fills their energy cup, so to speak. I once talked my mom into getting a massage, and she thought it was awful. However, she enjoys gardening, whereas I intentionally live in a condo with no weeds to pull. The important thing about recovery is that you find something that you can rely on to restore energy when you're feeling depleted. You may want to build up a recovery toolbox with different options based on how you're feeling in the moment, because it may change from one cycle to the next or over time.

Sometimes you might want to do something passive, like getting a massage or other spa treatment, listening to a book on tape, or taking a nap. On other occasions, you may find it most helpful to do something a more active, like going for a nature walk, doing tai chi or another gentle form of movement, or even cleaning the house. It may sound absurd to undertake that kind of chore for recovery. However, the physical movement and mindless productivity not only improve circulation but also can help clear stress-inducing clutter, giving you a sense of accomplishment that boosts feel-good chemicals in the brain.

This would be a great time to jot down a few things that you enjoy doing that can help you restore energy when you're feeling run down. Consider both passive and active strategies, and make a list of your top three to five techniques. If you get stuck, talk to friends about what they do to recharge throughout the day, and set up a time to join them and try something new. You may be surprised by the activities you enjoy, and you always get an additional boost of nourishing oxytocin in the brain by having someone else along for the experience.

Nourish the Mind: Practice Gratitude

We're constantly being bombarded by negative stories in the press, which makes it easy to remain in a stressed state of mind. When we experience overwhelming stress, our brain becomes rigid and we lose flexibility and creativity. We also have a tendency to stay focused on the negatives around us and miss out on the joy of what's good in life. Our brain is naturally wired this way to help us survive, so don't beat yourself up about being pessimistic. Negative influences have a stronger impact on us than positive ones, because they trigger the natural stress response that's designed to protect us from threats in our environment. This is important when we need to be able to respond quickly and intuitively, such as to a fire blazing through our home or a truck veering toward us on the road. But we can get caught in this survival mindset in our daily, stress-filled lives. As a result, it breaks us down physically, emotionally, mentally, and spiritually.

That's one reason practicing gratitude is so important and is one of my top strategies for keeping our system healthy and functioning at its best: The more often we remind ourselves about what's good in life, the more optimistically we're able to look at the world. If you see more positive, more positive will come to you (or you'll just be more aware of it). Focus on the negative, and that's what you'll get.

Studies show that people who are more grateful have higher levels of well-being. They are happier, less stressed, and generally more satisfied with many areas of their lives, including their relationships. Gratitude might be one of the strongest predictors of happiness. The most exciting thing about this resource is that the latest research in positive psychology suggests that gratitude is something that we can train ourselves to automatically incorporate.1

In one study, Martin Seligman's group of researchers looked at a variety of happiness training methods to determine which were the most effective. Out of the strategies tested, the largest spike in positivity was seen in the group that wrote and delivered a letter of thanks to someone in their life. This improved happiness scores by 10 percent, and the impact of the intervention lasted up to a month after the visit. The longest-lasting effects were seen in the group that wrote in a journal each day three things for which they were grateful. Not only did these participants show increases in happiness, but their scores continued to increase each time they were evaluated after the initial intervention, often showing the biggest benefit around six months later. Because the results were so beneficial and required little time investment, many of the participants decided to voluntarily continue well beyond the initial one-week study.2

Here are a few simple but impactful ways to practice gratitude:

  • Write down three things you're grateful for each morning to start your day.
  • Discuss with a friend or family member three things you feel blessed by at the end of the day.
  • Write a note of thanks to someone who has positively affected your life.
  • Keep a blessings journal with a list of things you feel grateful for.
  • Let people around you know that you appreciate them regularly.

What are you grateful for today? Do a self-study: This week, write down three things you're grateful for each morning before you start your workday. For an added happiness and oxytocin boost, each evening share three things you enjoyed about your day with a friend or family member.

Show Self-Compassion

Another way to practice gratitude is to show appreciation to ourselves through self-care rituals and healing therapies such as massage, pedicures, manicures, or other spa services or activities we might usually consider self-indulgent. If these types of pampering activities aren't your thing, you may prefer playing cards with friends, or ruining a good walk with a game of golf (my fellow golfers will know just what I mean here). Why not indulge and spend some time adding restorative energy into your tank? As I mentioned earlier in the book, massage has been a lifesaver for me. When I was going through my worst anxiety experiences, I recognized that I needed to do something to try to restore balance to my overexcited brain and body. Although it took some time to get used to allowing myself to relax, massage has become a strategic practice. Whenever I'm feeling stuck, massage is my go-to strategy to help relax my brain and quiet my mind. As I let go of expectations, I'm able to experience creativity and insight well beyond what happens when I'm in a thinking, analytical mode. But remember, there is no one-size-fits-all approach when it comes to recovery. Experiment and see what works best for you.

Nourish the Body: Eat Energy-Enhancing Foods

Although it goes against our instincts of getting as much volume for as cheap as we can, we need to retrain ourselves to recognize the importance of quality over quantity when it comes to nutrition. Finding cheap food is not challenging for most people these days. However, to make food inexpensive, it usually requires a laboratory to make it tasty, portable, and able to withstand a long shelf life. If you eat healthy, real foods most of the time, you are getting a greater return on investment with regard to quality nutrients. I suggest that you aim to have about 80 to 90 percent of your food come from natural sources, and then 10 to 20 percent can be whatever you want. This gives you the nutrients your body needs but also keeps you from feeling deprived.

Your choices for meals and snacks can make a big difference in how your body and brain perform for you. As discussed in the previous chapter, eating in a steady, stable, and balanced way is the most important factor. Once you have that down, then you can increase your energy return by eating high-impact foods that have been shown to provide benefits to your system beyond giving you the calories you need.

Of all the diets out there, I find that the Mediterranean diet provides the highest nutritional return on investment from both a brain and a body perspective. Many foods included in this diet are anti-inflammatory, help optimize blood flow, and decrease overall wear and tear. Generous amounts of vegetables provide the vitamins, minerals, antioxidants, and polyphenols that reduce oxidative damage in the body and brain, which may contribute to most major health concerns, including heart disease, diabetes, dementia, and cancer. Some studies show that people who eat a Mediterranean diet are less likely to experience depression and may have a reduced risk of developing dementia and Alzheimer's disease.3 The amount of healthy fats and complex carbohydrates make this nutrition regimen satisfying—and might help people trying to lose weight or sustain weight loss.

The whole-grain carbohydrates, lean protein, and healthy fat of the Mediterranean diet are excellent at keeping the body functioning at its best and sustaining a balance of nutrients. Eating this way stabilizes blood glucose, which gives the body and brain a consistent and reliable source of fuel. In addition to maintaining energy levels, the quality of nutrients is also high impact. These foods provide monounsaturated fat, omega-3 fat, lean protein, fiber, and many vitamins, minerals, and other protective nutrients such as antioxidants and polyphenols. At the same time, there is a decreased focus on foods that may be harmful to our health, such as saturated fat, trans fat, and highly processed carbohydrates.

The Mediterranean diet specifically includes the following:

  • Monounsaturated fat: olive oil, olives, canola oil, avocado, almonds, and other nuts, and seeds
  • Omega-3 fat: fatty fish, some nuts and seeds, and some eggs
  • Lean protein: fish, moderate amounts of eggs and poultry, and low-fat cheese and yogurt
  • Fiber: beans, lentils, fruits, vegetables, whole-grain bread, cereal, and pasta
  • Vitamins and minerals: fruits, vegetables, whole-grain bread, cereal, and pasta
  • Antioxidants and polyphenols: fruits, vegetables, dark chocolate, moderate amounts of red wine and other alcohol, coffee, and tea

Some of the best anti-inflammatory foods are wild salmon; green vegetables such as kale and spinach; cruciferous veggies including broccoli, Brussels sprouts, and cauliflower; dark berries such as blueberries, raspberries, and acai; soothing oils such as extra virgin olive, coconut, and avocado oils; and spices such as turmeric, garlic, and ginger. Here's my personal top 10 foods list:

1. Dark chocolate: This one's always a crowd pleaser, so why not start with dessert? Similar to darkly colored berries, the cocoa bean is one of the highest sources of polyphenols, which are shown to decrease inflammation, boost immune function, and improve circulation.4 The cocoa bean is nature's most concentrated source of theobromine, a compound closely related to caffeine. But unlike caffeine, theobromine has only a mild stimulatory effect on the central nervous system, which may be beneficial for increasing energy and focus without the caffeine crash many people experience (especially caffeine-sensitive individuals). The recommendation has long been to choose products with at least 70 percent cacao for the highest nutrient value. Dark chocolate's nutrients may be destroyed by heat processing, which is the method of choice for most U.S. chocolate producers. Some premium chocolatiers use the more expensive cold press system to retain nutrient value, but beware of chocolate with added sugar, salt, or fat, some of the most highly addictive substances to the brain. These can cause glucose spikes and weight gain from overconsumption.
2. Leafy greens and cruciferous veggies: I could write an entire chapter solely on the benefits of leafy green and cruciferous vegetables. Both are incredibly high in anti-inflammatory phytonutrients such as vitamins A, C, and E; beta-carotene; lutein; zeaxanthin; and folate. Some, such as collards and kale, are particularly rich in calcium and potassium, both of which are important for blood pressure management and preventing osteoporosis. Veggies are also high in insoluble fiber, which aids in digestion and keeps things moving smoothly. Cruciferous vegetables such as broccoli and cauliflower contain specific compounds that have been shown to aid in detoxification and may help eliminate carcinogenic (cancer-promoting) substances in the body.5 I always suggest starting a meal with a good source of fresh or frozen vegetables as the foundation of your plate and then adding healthy protein and fat to optimize the health-promoting benefits. For example, focus your meal on a generous portion of salad mixed with quinoa or other whole grains, or use stir-fry veggies with some olive oil, spices, and lean fish or grass-fed beef. Consider your produce to be the main dish and other foods as sides, instead of the other way around, to create a richer return on investment from the calories you consume.
3. Fruit, especially berries: Packed with brain-boosting benefits, blueberries seem to take the cake when it comes to reliable research touting their benefits. They rate as one of the foods highest in antioxidant value. Some studies show that blueberry consumption may help to heal oxidative damage in the brain, helping to reduce memory loss and potentially slowing other types of cognitive decline.6 All berries—including raspberries, blackberries, cranberries, and strawberries—are high in the phytonutrients that provide anti-inflammatory protection. Rich in the polyphenol compound resveratrol, which has been shown to be beneficial for enhancing the flexibility of arteries, optimizing circulation, and decreasing inflammation, grapes and cherries come in a close second to the berry family. Tropical fruits such as pineapple and papaya provide protein-digesting enzymes, in addition to antioxidant vitamins such as C and E.
4. Fatty fish: Studies have shown that eating fatty cold-water fish such as salmon, mackerel, sardines, and tuna, which are high in omega-3 fatty acids, may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity, improve arthritis symptoms, and enhance learning ability in children. Eating one to two servings of fish weekly also appears to reduce the risk of heart disease, particularly sudden cardiac death.7 If you do not like fish, you can boost your level of healthy omega-3 fat by eating other sources such as flaxseeds and walnuts; however, you need to eat a lot more to get the same health benefits. You may want to try supplementing with fish oil, approximately 1,000 to 2,000 mg a day for general health and more if you have high triglyceride levels. As with any dietary change, you must consult with a doctor before consuming supplements, especially in high doses, because there may be counterindications with other medications or procedures. For example, fish oil can be a natural blood thinner and should not be consumed before surgery.
5. Nuts and seeds (ideally other than peanuts): Nuts and seeds are rich in healthy fats, high in fiber, and easy to incorporate into your diet. You can enjoy a variety of them plain, or toss them into a mix with dried fruit like cranberries, plums, or coconut for a healthy snack. Don't forget about healthy nut butters, such as almond butter, as great replacements for peanut butter, which may be higher in toxins and pro-inflammatory omega-6 fats.
6. Beans and lentils: The soluble fiber found in beans and lentils can help decrease stressful situations such as high blood sugar, unhealthy cholesterol, and triglycerides. These are also low-glycemic foods, which means that they take longer to break down into usable energy, preventing the blood sugar spikes and crashes that can trigger inflammation. Beans are low in fat, calories, and sodium but high in complex carbohydrates and dietary fiber, and they offer modest amounts of essential fatty acids. They are also an excellent source of protein; simply combine them with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians, who do not use animal sources of protein for their meals. One cup of cooked beans a day provides as much as 15 grams of dietary fiber, approximately half of the recommended daily value needed for optimal health and digestion.
7. Eggs: Long considered a nutritional no-no, eggs have become a favorite protein source due to their high levels of choline, an essential nutrient that plays a critical role in the normal development of the brain, especially its memory center, the hippocampus. Eggs are rich in protein and B vitamins, and some studies show they may boost the production of healthy forms of cholesterol. Opt for eggs that are derived from grass-fed, free-range hens—preferably with a diet rich in omega-3 fats—for added benefit.
8. Olive, avocado, and coconut oils: Olive oil is a staple of the Mediterranean diet. Rich in monounsaturated fat and polyphenols, virgin olive oil can be used as a fabulous dressing for cold dishes. Fresh avocado is an excellent spread or garnish, or you can use its oil for slightly higher-temperature cooking. Although it's high in saturated fat, which has been found to increase inflammation when consumed via animal products, coconut oil has been shown to decrease inflammatory markers.8 Its high smoke point makes it more stable and less likely to become rancid with heat, which also makes coconut oil a good option for cooking at higher temperatures.
9. Sweet potato: Similar to its cousins, exotic fruits and vegetables, the sweet potato is a good source of complex carbohydrates, beta-carotene, manganese, and vitamins B6 and C, as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help heal inflammation in the body. (Sweet potato fries, one of my favorite indulgences, are not a health food and should be enjoyed only in moderation.)
10. Spices: Although they're often neglected when we're in a hurry, spices such as turmeric, garlic, ginger, cinnamon, and cloves not only add significant anti-inflammatory benefits but also enhance the flavor and experience of food.

The Experience of Eating

One part of the Mediterranean diet that's often left out of conversations is the lifestyle that supports the dietary components. A diet includes more than what we eat; it also pertains to how we eat. Food is more than the sum of its parts in this lifestyle; the Mediterranean diet approach is about nature, culture, community, friends, and family. It involves technique, preparation, garnishes, color, texture—all the seemingly minor details that add positive energy to the foods we eat while creating a healthier, more enjoyable emotional experience.

Our busy schedules can make it difficult to prepare our own foods every day or to slow down enough to add the special touches that make food more fun. But consider these efforts to be yet another energy investment that can provide us with a significant return. After all, it's not just the nutrients we put into our body but also the way our internal system is prepared to receive, process, and digest those nutrients that make a difference. When we're full of stress hormones, we tend to store more calories as fat for the upcoming emergency our brain believes is ahead. When we're in a relaxed state of mind, however, our body is able to take the time it needs to fully digest and synthesize nutrients into the body for more optimal energy production.

Incorporate Daily Moderate Exercise

Although it may appear that more people are going to the gym these days, only about one in four gets the recommended minimum 30 minutes of moderate activity each day.9 Statistics show that about half of those who begin a new exercise routine drop it within six months to a year.10 As we discussed in the previous chapter, the last thing your brain wants to do if you're running on empty is spend more energy. However, you've probably felt exhausted but pushed yourself to get some physical activity—and ended up feeling energized. When it comes to exercise, you have to spend some energy to get a greater return.

One of the challenges for stress addicts is that exercise becomes one of the only ways to boost cortisol when adrenal systems are stressed. After years of burning the candle at both ends, we sometimes need to push ourselves to extremes to feel anything. Studies have shown that overtraining a tired system can cause more harm than good. For instance, lab animals that were forced to exercise did not show any of the health benefits received by the comparison group that exercised voluntarily.11 Feeling like a rat on a treadmill is as bad as it sounds.

Recommendations for an optimal amount of exercise vary depending on your goals. For example, the American Heart Association suggests getting at least 30 minutes of moderate activity every day of the week.12 This makes sense; the more you move, the better your circulation, the better oxygen gets transported to the cells, the better you're able to use glucose, and so on. However, the American College of Sports Medicine recommends 30 to 60 minutes of moderate activity daily or 20 minutes a day of intense exercise.13

I encourage you to take your physical activity progress slowly during the repairing phase, making sure you build in adequate recovery time. You can increase your general activity with techniques discussed in the preceding chapter to make sure you're moving frequently throughout the day without extra stress on your system. In the next chapter, we look at ways you can increase your fitness level through strategic interval training that pushes you beyond your comfort zone for a short period to stimulate growth.

Have More Fun

Although most people don't play games with the intent of improving their health, recent studies have demonstrated that having fun and laughing can have tremendous impact on all dimensions of health: physically, emotionally, mentally, and spiritually. “Laughing groups” have become a worldwide phenomenon; there are more than 6,000 social laughter clubs in about 60 countries.14 Our physical body cannot differentiate between real laughter in response to something we genuinely find funny and unconditional laughter that is merely brought on by our intention to laugh. Practiced with a group, this laughter quickly becomes contagious, and the impact is substantial.

Physically, laughter encourages the relaxation response. This physiological reaction is triggered by deep breathing and stimulates the production of feel-good chemicals like serotonin and dopamine. It also decreases toxic stress hormones, such as cortisol, that are constantly building up in our system. Laughter enhances our body's immune functioning by increasing the production of natural killer cells that destroy viruses and disease along with gamma interferon (a disease-fighting protein), T cells, and B cells. Some researchers estimate that laughing 100 times is equal to 10 minutes on a rowing machine or 15 minutes on an exercise bike.15 People often hold in negative emotions that build up during the day, which can have a toxic effect on the body, mind, and spirit. Laughter creates a type of emotional release, providing many people with a cathartic experience.

The Energy Repair Checklist
  • Practice gratitude.
  • Get a massage or other healing therapy.
  • Eat energy-enhancing foods.
  • Incorporate moderate exercise daily.
  • Have more fun (social support, laughter, and play).

Stepping Stone 2: Gratitude

As we consider ways to nourish the body and mind, let's take a moment to check in and think about what we feel grateful for in this moment. It can be overwhelming to imagine all the things we could or should be doing to help repair our internal system from the stress in our lives. When we get too focused on our to-do list, we easily slip back into survival mode and begin to worry again about getting things done rather than enjoying the experience in the moment.

Thinking about things for which we're grateful not only connects us with what's good in our lives but also shifts our brain out of logical, analytical doing mode and into a more healing, soothing mode of being. At the same time, remembering what we appreciate about life triggers the release of positive endorphins in the brain that help balance our internal chemistry. Consider your gratitude training to be another simple way of adding nourishing chemicals to the brain, similar to adding fertilizer to soil, to enhance its richness and strengthen its resolve.

Try it now. Read the following instructions, and then walk through the steps on your own. You can also download a guided meditation track directing this practice at www.synergyprograms.com/stressaholic.

1. Get in a comfortable position and gently close your eyes.
2. Bring your awareness to the physical sensations of your breath as you inhale slowly and exhale calmly. With continued awareness on your physical body, direct your attention toward something you feel grateful for, saying to yourself: “In this moment, I am grateful.”
3. Picture the person, place, or thing that you most appreciate having in your life at this moment. It can be someone you love, an opportunity that you feel thankful for, or an experience you have enjoyed or look forward to. Try to imagine as many details as you can about what you feel most grateful for right now, and see whether you can feel the changes in your body and mind as you let the magnitude of this gratitude settle in at the deepest level of your being.
4. With each inhale, think about the object of your appreciation in rich detail, letting the positive endorphins flood your brain and start to wash through your body with a warm sense of nourishing energy as you say to yourself, “In this moment.” As you exhale, silently tell yourself, “I am grateful,” recognizing the sense of calm excitement you feel right here and now.
5. Appreciate and embrace this moment for what it is: gratitude.
6. Continue your mantra, “In this moment, I am grateful,” for a few minutes. When you feel ready, gently open your eyes and return to your day, taking with you restored confidence in the renewed energy you now bring to the world around you.
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