Post-traumatic stress disorder, or PTSD, is a psychotic disorder – primarily found in individuals who have experienced or observed a devastating natural event, a severe accident, a terrorist act, war or violent combat, or rape. PTSD is found even in people threatened with sexual violence, death, or severe injury.
To increase awareness about mental disorders, PTSD Awareness Day is observed all over the world on 27 June every year. The day aims to shed light on mental health issues – which don’t show easily like physical, ones but are still present and take a significant toll on a person’s health and well-being.
Nutritional Needs for PTSD Patients
Nutrition plays a crucial role in maintaining mental health. For PTSD patients, a proper diet can aid in managing their symptoms. While there’s no specific diet to treat PTSD, a diet rich in nutrients can improve overall mental well-being. Such elements include vitamins D and B12, Omega-3 fatty acids, and antioxidants.
- Vitamin D, the “sunshine vitamin,” is essential for maintaining brain health and regulating mood.
- B12 is involved in the production of neurotransmitters that affect mood and cognition.
- Omega-3 fatty acids, found in fatty fish like salmon and mackerel, have been shown to reduce inflammation in the brain and improve overall mental health.
- Antioxidants are abundantly found in fruits and vegetables, & help protect the brain from oxidative stress and promote optimal brain function.
Foods to Include in a PTSD-Friendly Diet
Several foods have been linked to mental health improvement. Fruits and vegetables, lean proteins, whole grains, legumes, and healthy fats, are part of a PTSD-friendly diet. These nutrient-rich foods can help replenish the body and mind, helping to mitigate some PTSD symptoms.
Fresh Fruit & Veggies
When it comes to fruits and vegetables, a colorful variety is recommended. Different colors indicate different phytochemicals, which have various health benefits. For example, blueberries are rich in antioxidants and have been shown to improve memory and cognitive function. Leafy greens like spinach and kale are packed with, essential vitamins and minerals that support brain health.
Protein & Carbs
Lean proteins, such as chicken, turkey, and tofu, provide the necessary amino acids for neurotransmitter production. Whole grains like quinoa and brown rice are excellent sources of complex carbohydrates, which provide a steady release of energy and promote a stable mood. Legumes like lentils and beans are high in fiber and protein, making them a nutritious addition to any PTSD-friendly diet.
On the other hand, refined carbohydrates must be eaten in controlled portions as it may lead to weight gain and obesity resulting in insulin resistance and dyslipidemia which can adversely affect the functioning of the brain and may aggravate the traumatic inflammation.
Healthy Fat Options
Healthy fats, found in avocados, nuts, and olive oil are essential for brain health and function. These fats help maintain cell membranes and promote the absorption of fat-soluble vitamins. Including these foods in a PTSD-friendly diet can provide the necessary nutrients to support mental well-being.
Protective Probiotics
Our gut is sensitive to stress. Therefore, patients dealing with trauma must consume a diet rich in probiotics to keep the gut in top shape. Food items such as curd, yogurt, buttermilk, probiotic drinks, and fermented foods such as Idli and dosa must be incorporated into the diet of trauma patients.
Magical Turmeric
Turmeric is a traditional spice that has a protective effect on our body and mind. It consists of a bioactive compound, curcumin which is anti-inflammatory, antiviral, and antibacterial. It is a powerful antioxidant as well. Researchers have found that adding turmeric to our diet improves signs and symptoms that a trauma patient is dealing with as it stimulates the synthesis of essential growth factors in the brain. One can drink a glass of golden turmeric milk with a pinch of pepper before sleeping or sprinkle some in the tea.
Foods to Avoid
Alcohol
Just as certain foods can support mental health, others can detriment it. Foods and beverages high in sugar, caffeine, and alcohol can exacerbate PTSD symptoms. These substances can trigger mood changes, and energy levels, and disrupt sleep patterns. Thus, they are best avoided for people struggling with PTSD.
Excess Sugar
Sugar, often found in processed foods and sugary drinks, can lead to energy crashes and mood swings. Excessive caffeine consumption, found in coffee, tea, and energy drinks, can increase anxiety and interfere with sleep. Alcohol, a depressant, can worsen symptoms of depression and anxiety, which are often associated with PTSD.
The bottom line is that we must invest in modifying our overall lifestyle to combat any stressful traumatic health condition.
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