Practical Wellbeing Part III: Recovery and Nutrition

Go Back to Part II: Gratitude and Being Present

Recovery 

The ability to bounce back from emotional or physical adversity.  For this pillar we will be focusing on emotional adversity.  According to Dr. Davidson an experiment has been implemented to see if meditation influences recovery.  There were the:

Experimental Group: Long-term meditation practitioners

Control Group: No meditation

During the experiment both groups were told in 10 seconds that they will be zapped and then their stress response would be measured through brain activity.  Keep in mind both groups have already felt the pain ahead of time before the official experiment was conducted.  The results were staggering.  Both groups had extreme stress during the actual pain, however those that did not meditate not only had stress during the pain but an exponentially higher stress response when they were told they would be zapped within 10 seconds.  Not only that but they also had a significantly more difficult time recovering from the pain than the meditation practitioners did. 

Make it a daily habit to deep breathe or meditate to help clear your mind of cob webs and negativity.  If you have a smartphone, which I am sure you do. There are excellent apps geared towards guided meditation practices such as “Calm” and “Head Space. This is a good way to start or continue meditation practices.  

Nutrition for Well-being

Nutrition plants the seeds resulting in our overall well-being (practical wellbeing).  Without the proper nutrition we will be both mentally and physically out of whack for sure, which means we will not be able to focus on other key internal inputs that are mandatory for our overall well-being.  Maintaining a well-balanced diet including plant-based foods is key to success in this arena.  When it seems difficult to figure out what foods to purchase in the supermarket, just shop the perimeter.  When we are on the outside, chances are we will avoid the majority of processed foods and only cross paths with real food. 

  1.  Make sure to eat good fats (EPA, DHA, and ALA), since 60 percent of our brain consists of it. These help our brains overcome depression and brain fog.
  2. Get Omega 3s from DHA (Docosahexaenoic acid) based food sources such as wild Salmon, Trout, Bluefin, Mackarel, Sardines, albacore tuna, or krill oil instead of ALA (Alpha-Linolenic Acid) sources, which are much harder to convert into Omega 3.  Some good secondary oil sources that contains ALA are Flaxseed (58-60% ALA), Perilla (55%), Brazilian nut (40% ALA), Chia (30% ALA).  
  3. Suggested dosage: EPA/DHA 400 mg daily or 800 – 1,100 mg of ALA.

4- Other suggestions: Vitamin C, Magnesium (deficiency linked to multiple well-being issues), Zinc, Selenium, Histidine, Vitamin B1, Vitamin B5, Vitamin B6, Proline, and Glutamine.

 

Go Back to Part II: Gratitude and Being Present

Continue to Part IV: Will Power, Habits, and Support

 

#streetwellbeing #recovery #nutrition

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