How Nutritional Therapy can help aid in the Recovery of Trauma and Chronic Stress
‣ Nutrition Eating nutrient-dense, whole food diet.
‣ Digestion: Absorbing and assimilating the nutrients we
eat.
‣ Blood Sugar Regulation: Ensuring a steady, balanced supply
of energy.
‣ Fatty Acids: Absorbing and utilizing healthy fats for
fuel, structure, and
healing.
‣ Mineral Balance: Absorbing and utilizing macro and micro
minerals.
‣ Hydration: Supplying cells and tissues with sufficient
water. (Nutritional Therapy Association, 2019).
A
traumatic event no doubt is depleting emotionally, mentally, and spiritually
but it can also be incredibly depleting physically. It can knock the body out
of balance in many ways. Nutritional therapy can help support the body through
trauma and chronic stress.
I have experienced multiple traumas and chronic
stress over the course of my life and each one was very different in the
experience but also very different in how I felt with each one. I recently lost
my soul dog, my unofficial emotional support. The trauma of losing him pushed
my mind, body, and soul beyond anything I have ever experienced before. I did
experience trauma while he was living and he helped me more than absolutely
anything. There are many ways to process and cope with traumatic events and I
urge you to get help and seek support emotionally and mentally. It is ok to ask
for help. Aside from outside help and coping therapies there are ways to
support the body physically, nutritionally. According to Bessel van der
Kolk M.D., author of The Body Keeps Score, “ Trauma is specifically
an event that overwhelms the central nervous system, altering the way we
process and recall memories. “Trauma is not the story of something that
happened back then," he adds. "It’s the current imprint of that pain,
horror, and fear living inside people.” Psychotherapy Networker
(2014). After experiencing a traumatic event, life can be
overwhelming in so many ways. I do not want to add to that overwhelm of things
to do or not to do. This blog post is about how to support the body
nutritionally and so I discuss all the ways to support the body
nutritionally. However, please understand that doing all the things may
not be possible because some days just getting out of bed is a major task when
recovering from trauma or chronic stress. As you read this, please keep
in mind that you do not have to implement everything all the time, just do what
you can when you can. If you are not in a place to consume more
information than maybe save this post for later, for when you are ready.
That is ok!
It takes a tremendous amount of energy expenditure to
experience a trauma in the event as it is happening but also in the recovering
process. It takes energy to cope, to process, to heal. Our cells require fuel
to be able to fuel that energy that is needed. The fuel that supplies our cells
with that energy comes from macronutrients also known as proteins, fats, and
carbohydrates. Oftentimes we eat food that is packaged, processed, filled with
other non-food things like preservatives, additives, and dyes. The more
processed, the less nutrients. Since trauma and stress deplete nutrients
rapidly due to the energy being used it is important to consume the highest
quality food to get the most nutrients possible. According to the Mayo
Clinic, “The USDA guidelines describe organic foods on product labels as 100%
organic, organic, made with organic, and/ or organic ingredients”. Mayo
Clinic continues to explain that benefits of organic food include small to
moderate increases in nutrient profiles, higher levels of omega 3 in
organically raised livestock, lower levels of cadmium, lower levels of
pesticide residue. By consuming organic foods vs conventional you are lowering
your toxin load and therefore lowering stress on the body. Anytime there is an
opportunity to lower stress on the body, that should be seriously
considered.
Why
Digestion is Important in Recovering from Trauma
Digestion is a north to south process. It starts in
the brain with the central nervous system. The brain smells the food and our
mouth starts to water, producing saliva as our body gets ready to consume food.
So the process begins before the food even touches our tongue. We need to be in
a parasympathetic state with our nervous system, otherwise known as rest and
digest. The entire digestive process is dependent on our nervous system being
in a state of rest and digest, a state of calm. I recommend sitting down to eat
in a calm environment and taking 5 deep belly breaths before you begin to eat.
Stress depletes stomach acid so focusing on chewing is important for trauma
survivors. If you experience heartburn, try taking one tablespoon of apple
cider vinegar before each meal to help stimulate the stomach acid. If
your nervous system is still activated, you may not have much of an appetite.
The feeling of not having an appetite means that stress hormones are running
the show and it can seem counterproductive to eat when you are activated.
If you are in that state and not sure what to do, choose the food. Your body
still needs the fuel and though you may not digest it all it’s best to give it
a try for the nutrients.
The
Importance of Blood Sugar Regulation and Trauma Recovery
Blood sugar regulation can be helpful after experiencing
trauma or major stress. When we experience a traumatic event or stress our body
perceives the danger and releases stress hormones because it wants to protect
you and give you the energy you need to protect yourself through your trauma.
Keeping our blood sugar at what would look like a gently rolling hill versus
large, steep spikes and drastic distance between the peaks and valleys is the
goal in regulating blood sugar. We want to avoid spikes and the release of
adrenaline and cortisol since our system was flooded with them during the
trauma or chronic stress. The large spikes are where the symptoms start
to occur. We can strive for the gentle rolling hills with how we eat, how much
we eat, when we eat. There are things you can do to help bring your blood
sugar back to balance. Eating protein, fat, and carbohydrate at each meal,
going for slow gentle walks, or getting in gentle movement after eating for 10
minutes can help. Eating within an hour of waking up and eating every 3 or 4
hours can also help regulate blood sugar. After experiencing trauma, blood
sugar regulation will help take the body out of fight or flight by preventing
the release of adrenaline in a way that you can control. Trauma takes away many
things that we cannot control but there are things within our control that we
can focus on while healing.
Why we
Need Fatty Acids when Recovering from Trauma
Fats are
critical to optimal health. When healing from trauma, the body requires a
tremendous amount of energy and fuel. Fats are a source of slow burning energy,
they provide protection for the organs, they help with satiety, and they make
food taste good. Essential fatty acids are essential to the body because the
body does not make them, we can only get them from the food that we eat. These
are called omega 3 and omega 6’s. Essential fatty acids control the
inflammatory response in the body through the making of prostaglandins and the
prostaglandins can only be made with the essential fatty acids. It is
important to focus on the quality of fats as well as having a balance between the
omega 3s and omega 6s. Omega 6s will come from nuts, seeds, eggs while Omega 3s
will come from oily fish, grass fed beef, and walnuts. Steering clear of the
heavily processed oils that you would not find in your ancient ancestors'
kitchen like canola oil, soybean oil, cottonseed oil. When healing from trauma,
do not forget the fats.
The
Importance of Balancing Minerals when Recovering from Trauma
Minerals
like magnesium are quickly depleted during times of stress. Minerals act
as cofactors for enzymes. Minerals are required for contracting and
relaxing the muscles. Minerals facilitate the transfer of nutrients across cell
membranes. Minerals regulate tissue growth; they maintain proper nerve
conduction. When it comes to minerals, balance is important. You do not
want to focus on just one mineral, they all work together. When
recovering from trauma or stress I would start by adding a pinch of high-quality
sea salt to 8 ounces of water. Magnesium lotion can be helpful in the
evening. Raw milk from a quality source can be an incredible source of
minerals including calcium. Raw milk is also nutrient dense, including
fat, carbohydrate, and protein. Almost everyone gets enough calcium but
there are usually missing cofactors that allow for the body to absorb and use
it. If you can get outside and soak up the sunshine for 20-30 minutes a day
(depending on the season) this will help with absorption. Focusing on
stomach acid is also important for the absorption of calcium as we discussed
under digestion. Nettle leaf tea is a great addition to a daily routine
as it has a lot of helpful minerals.
Why
Hydration is Important in Recovering from Trauma
Many
people live in a state of chronic dehydration. Water transports nutrients, it
regulates body temperature, helps to flush toxins, enables the digestive
process, empowers the body’s natural healing process, and so much more!
Remember to stay hydrated when recovering from trauma. You can start your
mornings with a glass of water, and a pinch of sea salt. Drink water when you
have a sensation of thirst. Keep an eye on your urine color. Light yellow or
straw colored is good hydration. Hydration is necessary internally but it
can also be incredibly healing externally. Being in, on, or around water
is calming and grounding for our nervous system. Regular baths or visits
to areas around you with water like waterfalls, oceans, rivers, and lakes can
be incredibly helpful in your healing journey.
In conclusion, the foundations that nutritional therapy provides can help you with your recovery from trauma or chronic stress. Please do not hesitate to ask for help. It is ok to ask for help and support.
In memory of my beloved Bruiser
March 2007- March 2023
My little Bruiser, you were my
greatest love, my bestest friend, my most loyal companion, and now you are my
greatest healer. I will never forget you, thank you, I love you. 
REFERENCES
Mayo
Clinic. (2022). Organic Foods: Are they Safer? More Nutritious?. Retrieved
from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880
(Nutritional
Therapy Association, 2019). Student Welcome Guide. Retrieved from: https://nutritionaltherapy.instructure.com/courses/247/pages/class-resources?module_item_id=20706
Psychotherapy
Networker (2014). VIDEO: When is It Trauma? Bessel van der Kolk Explains Is
Your Client Traumatized? For the Answer, Look to the Body. Retrieved from https://www.psychotherapynetworker.org/post/video-when-it-trauma-bessel-van-der-kolk-explains#:~:text=As%20van%20der%20Kolk%20notes,and%20fear%20living%20inside%20people.%E2%80%9D
Pictures:
#1
personal picture of Megan and Bruiser, the beloved nervous system regulating
dog that inspired my healing
#2
picture from @betheobserver . Retrieved from https://www.pexels.com/photo/beach-cliff-coast-beach-break-ocean-water-8795023/
#3 picture from @betheobserver. Retrieved from https://www.pexels.com/photo/dog-dogs-sleeping-puppy-8795181/
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