Eating Well and Staying Active for Trauma Recovery

Doctors and experts have been talking lately about the connection between nutrition and mental health. If you are recovering from Post Traumatic Stress Disorder (PTSD) or other trauma-induced mental conditions, a regular nutritious diet is a must-have.

Dietary preferences are one of the most important factors that accelerate the recovery process.

Some important nutrients that you require for your recovery are Vitamins B and D, antioxidants, magnesium, and Omega-3 fatty acids.

In this article, we have explored the various foods you need to introduce in your diet, how they will help your recovery, and finally some tips about your food habits.

Building a Trauma-Informed Diet

It is extremely important to design a diet plan and stick to it while you are recovering from your trauma.

You must include foods that are good for your brain and nervous system while excluding those that increase anxiety and stress.

Find below some dietary suggestions that might help you in your recovery process.

Include Whole Foods

Your diet must include natural food items like organic fruits, vegetables, whole grains, and lean proteins. These foods are great sources of minerals, fibers, and vitamins and will enhance your physical and mental health.

Limit Processed Foods

If you are in healing from a traumatic experience processed foods are a big no-no. They contain a lot of sugar, additives, and unhealthy fats which decrease your energy level and take a toll on your mood.

If you stop having processed foods, your blood sugar levels will be regulated and there will be fewer mood swings throughout the day.

Stay Hydrated

You must be aware of the fact that 60% of our bodies are made up of only water. An adult body (a male body) needs around 3.75 liters of water per day.

To meet this requirement you should have a lot of water throughout your day. Carry a 1-litre bottle when you go out for work, fill it up twice during the day, and finish it by the time you reach home at night.

Mindful Eating

Eating is an important part of your day. It is as important as your work. So do not scroll your phone or look at your laptop screen while having food.

You must concentrate on your eating process so that the digestion process is not disturbed. Indigestion often causes you stress and can be harmful during your rehab.

Key Nutrients for Trauma Recovery

Some nutrients are absolutely necessary for your mental well-being. They are good for your brain and enhance your nervous system.

We have listed some nutrients which you should include in your diet.

Omega-3 Fatty Acids

Many doctors prescribe Omega-3 fatty acids because they improve your brain health and reduce inflammation.

If you are having a tough time controlling your emotional balance and cognitive function, these essential fats should find a place in your diet.

Some foods which contain Omega-3 fatty acids are-

Chia seeds

Flaxseed oil

Sea fishes like mackerel, sardine, and salmon

Walnuts

Vitamins B and D

Various kinds of Vitamin B such as B9 (folate), B6, and B12 help in the production of a neurotransmitter that is responsible for mood and cognitive function.

Did you know- vitamin D is also known as the “sunshine vitamin” and provides you energy all through the day?

Here are some foods which are great sources of Vitamin B and D-

Vitamin B

Eggs

Brown rice

Chicken

Oatmeal

Turkey

Leafy vegetables (kale, spinach, etc.)

Vitamin D

Salmon and Tuna

Plant-based milk

Egg yolks

Exposure to sunlight

Meal Planning for Trauma Recovery

Your diet should not be packed with a single type of food. It should be a balanced mix of all the nutrients that you need to stay healthy, both mentally and physically.

We have documented some tips for preparing a DIY meal plan.

Plan Ahead

Always try and stay ahead of your schedule. You can plan your meals before you start a new week. That way you will not have to worry about what you will have before leaving for office and still manage to have a balanced diet even during your work.

Include a Variety of Foods

You can include a variety of organic fruits, vegetables, proteins, healthy fats, and grains to balance your carbohydrate, fat, and protein intake.

Vegetables and fruits are also great sources of roughage and keep your intestines clean. Also, having variety in your meal will never bore you or affect your mood.

Snack Wisely

Can’t live without your evening snacks? Do not worry. You can take up to 6 meals per day only if you choose to divide your calorie intake according to the number of meals.

You can choose nutritious snacks which do not upset your digestive system.

Try and avoid oily and sweet foods.

Conclusion

Eating healthy is an important part of healing your trauma. By concentrating on a nutrient-dense diet and practicing mindful eating, you may improve your mental and physical health and lead a more resilient and satisfying life.

Remember that recovery is a personal process, and consulting a licensed dietitian or nutritionist can provide the extra support you need to succeed.

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