Including nutrition as part of a post-traumatic stress disorder (PTSD) recovery program may seem unconventional, but growing research about gut health shows there are links between a person’s diet and their mental health symptoms.1 Exploring the links between nutrition and PTSD could help those suffering find relief.
What Causes PTSD?
Many people know that PTSD is caused by trauma exposure. However, not everyone who experiences trauma develops this condition.
Surviving a traumatic event may lead to the development of PTSD, but these and other factors can also play a part:2
- Personal history of mental health disorders, such as depression or panic disorder
- Lack of a support network
- Genetic factors
- Brain structure and the production of stress hormones
- Poor coping strategies
When a person experiences trauma through a serious auto accident, military combat, or childhood abuse, for example, they may be unable to process the experience on their own. They may have persistent feelings of guilt, emotional distress, and flashbacks to the event. If left untreated, these initial signs of PTSD can escalate to symptoms like violent behavior, suicidal thoughts, depression, and anxiety.
Traditional Treatments for PTSD
Some common treatments for PTSD include cognitive-behavioral therapy and medication, along with structured trauma therapies such as eye movement desensitization and reprocessing therapy.3 Because each person’s situation and symptoms are different, a customized treatment program is the best option.
Individuals with PTSD are also encouraged to make holistic lifestyle changes to support their mental and physical health. Identifying the people, places, events, and thoughts that trigger symptoms is an important step. Cultivating healthy habits like exercise and avoiding alcohol and other substances is also key.
Experts have long known that a well-balanced diet supports optimal health, but the link between nutrition and PTSD may be more important than previously realized.
Nutrition and PTSD Recovery
PTSD is not just a mental health condition; it may also cause a decline in physical health.4 One theory is that trauma causes neurochemical changes in the brain that increase the risk for hypertension, heart disease, and thyroid dysfunction. The link between gut health and brain function is also important. The connection is so strong that the gut is sometimes called the “second brain.”
Following an anti-inflammatory diet may help those with PTSD or other mental health conditions protect their physical health and find some relief from their symptoms.5
An anti-inflammatory diet features fresh whole foods that are rich in antioxidants. It restricts ultra-processed foods, sugar, and red meat. A diet that supports the immune system and reduces inflammation in the brain can significantly impact psychiatric disorders.6
Some foods to avoid include:
- Foods high in saturated fats, such as cheese and red meat
- Foods high in sodium
- Processed foods like packaged cookies, crackers, or microwave dinners
- Processed sugars, such as corn syrup or cane sugar
- Full-fat dairy foods
- Refined grains, such as white flour
Adding foods that fight inflammation may protect physical and mental health and provide the energy needed to stay physically and socially active. Some foods to include in your anti-inflammatory diet include:
- Spices like garlic, turmeric, cinnamon, and black pepper
- Fresh fruits, especially berries
- Unprocessed (cold-pressed) olive, avocado, and coconut oils
- Beans
- Colorful vegetables
- Wild-caught fish, especially cold-water fish like salmon, sardines, and herring
- Nuts and seeds
- Whole grains, especially ancient grains like amaranth or millet
Everything you eat affects your gut microbiome, either positively or negatively. Choosing foods that support a healthy gut microbiome and boost immunity may also improve mental health.
Find Support for PTSD at Silver Sands Recovery
Posttraumatic stress disorder (PTSD) is a serious mental health condition that can affect a person’s quality of life. Symptoms can be mild to debilitating. If left untreated, PTSD symptoms can even lead to violent behaviors and self-harm.
Mental healthcare providers treat PTSD through a multipronged approach that may include traditional therapy, nutrition, medication, and outdoor therapy. An anti-inflammatory diet can be an integral part of a comprehensive treatment plan. Contact Silver Sands Recovery today to learn more about our recovery programs.
Sources:
[1] https://hsph.harvard.edu/news/researchers-discover-associations-among-ptsd-diet-and-the-gut-microbiome/
[2] https://www.healthline.com/health/mental-health/ptsd-causes#causes
[3] https://www.apa.org/ptsd-guideline/treatments
[4] https://www.ptsd.va.gov/professional/treat/cooccurring/ptsd_physical_health.asp
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC11357610/
[6] https://pubmed.ncbi.nlm.nih.gov/30720698/
About the author:
Lisa Waknin is the Founder and Director of Silver Sands Recovery, located in Prescott, Arizona. Lisa started Silver Sands Recovery after immersing herself in the addiction treatment world for several years to figure out what could be done differently to help her daughter and others like her to overcome addiction and stay sober. She believes in a hands-on treatment approach, which includes taking someone out of their environment, providing a 90-day program in a structured environment. During treatment, clients not only recover physically but also learn to live their life again. Lisa is a sought-after expert speaker for recovery support groups, charities, schools, communities, and companies wanting to educate themselves on the explosion of opiate and heroin abuse in our country and the best way to understand, treat, and beat it.
