Post-traumatic stress disorder or PTSD is a chronic health concern that affects roughly 3.5 percent of the US population. Chances are, you or someone you love have it, and you want to find a way to rise above the situation and take back control. Thankfully, there are several ways you can achieve such a feat, including practicing mindfulness exercises, being mindful of what you eat, and maximizing the benefits of the best ashwagandha supplement.
Let’s take a closer look at the top things that can help you conquer your PTSD. On top of that, let’s also explore seven food items that can boost your health and speed up your PTSD recovery.
PTSD Recovery: Secrets Unveiled
PTSD is a widespread problem that develops because of exposure to traumatic incidents like a car crash or the tragic death of a loved one. It also causes a myriad of issues, including appetite loss, trouble remembering things, and diminished interest to socialize or participate in any activity.
Most doctors and therapists attending to PTSD patients recommend trying a few techniques in improving one’s coping mechanism and care plan. Some examples of these include:
- Deep breathing
- Practicing mindfulness exercise
- Self-monitoring
- Getting enough social support, especially from trusted loved ones
- Pouring your thoughts and emotions in your daily journal entries
- Keeping yourself pre-occupied with a new hobby
- Taking the best ashwagandha supplement to improve mood
- Minding your nutrition
PTSD Nutrition: Best Food to Eat
Nutrition sits at the center of PTSD recovery because the body needs nourishment to survive, and food fuels the mind. Without proper nourishment, your condition will most likely worsen, and it will become more challenging to cope with. Moreover, poor nutrition can also increase oxidative stress, a process that can trigger a cascade of chemical reactions that can disrupt hormone release. This could lead to the excessive release of stress hormones like cortisol and epinephrine.
So, even if you have appetite loss, we still recommend minding the food you eat and getting as much nutrition as you can from your food. Here are some fruits, veggies, and other amazing food products that you should consider adding to your weekly meal plans so you can recover from PTSD.
1. Blueberries
Superfoods like blueberries can provide you with high doses of antioxidants, which can help you combat oxidative stress in the brain. This tiny fruit also comes in handy in increasing SKA2 expression in the blood. According to studies, SKA2 is a protein-coding gene that protects the body from the impacts of PTSD.
2. Nonstarchy Veggies
Nonstarchy vegetables contain a ton of health-boosting nutrients like fiber and antioxidants. So naturally, they make a great addition to your meal plans. We suggest including up to five servings of nonstarchy veggies each day. You can eat them raw or cooked, depending on your choice of veggie. Here are a few examples of nonstarchy veggies:
- Carrots
- Jicama
- Broccoli
- Cabbage
- Artichoke
- Bamboo shoots
- Celery
- Daikon
- Radishes
- Swiss chard
3. Starchy veggies packed with phytonutrients
Starchy veggies are also crucial for PTSD management. Starchy veggies like potatoes and sweet potatoes help maintain a healthy gut microbiome. They also serve as a good energy source because they take a long time to metabolize. In fact, a small serving of starchy veggie can go a long way.
4. Fatty fish
Fish containing high amounts of omega acids like salmon, sardine, and mackerel work wonders for people with PTSD. That’s because omega acids show promising potential as an effective PTSD treatment. According to studies, omega fatty acids help protect against heart damage. They also help slow down heart rate, which can help PTSD patients to relax their minds and body.
5. Meat
Maintaining a well-balanced diet while coping with PTSD can help you keep your gut in good condition. So, besides those food products we listed above, it’s equally important to include meat in your weekly meals. This will help you ensure that you get enough protein – a building block of cells, tissues, and even hormones (estrogen, testosterone, insulin, vasopressin, etc.).
6. Vitamin D-rich food
You might have come across bright light therapy while searching for ways to manage your PTSD symptoms. Essentially, this type of therapy encourages exposure to the sun or artificial light sources like a therapy lamp to curb the impact of PTSD symptoms.
Several case studies attest to its efficacy, so it’s not surprising to see many people encourage the intake of Vitamin D supplements for PTSD treatment and recovery. As it turns out, this isn’t a baseless claim because, according to some findings, most people with PTSD suffer from Vitamin D deficiency.
If you also suspect Vitamin D deficiency, we recommend talking to your primary doctor or dietician to determine the best supplement to use. Alternatively, you can consume Vitamin-D-rich food products such as:
- Beef liver
- Fatty fish
- Fortified food
- Egg yolks
- Cheese
- Mushroom
7. Best Ashwagandha supplement
Indian ginseng or Ashwagandha has gained a lot of attention because of its medicinal properties. Several studies claim that it’s an effective remedy for inflammation and infection. Other studies also note that it offers a long list of benefits, including:
- Improved immune system
- Increased protection against cancer
- Reduced cell damage, especially in the brain
- Lowered risk for an inflammatory condition
- Long and comfortable sleep at night
We recommend taking it in supplement form if you want to include it in your weekly meals. You can take it after dinner to help you get more restorative sleep.
Can’t find Ashwagandha in your local stores? You can purchase your doses here at Warrior Strong Wellness! Shop for the best Ashwagandha supplement and begin your PTSD recovery with proper health and nutrition.
You can also go for the Warrior Strong Wellness Anti-inflammatory and Immunity Bundle. It includes all of our fantastic health products like our Multi-Collagen Powder to help you get enough nourishment while you heal from the impacts of PTSD.
About The Author
Warrior Strong Wellness
Warrior Strong Wellness provides innovative and high quality transformational supplements and raises awareness and funds to fight childhood cancer by giving a portion of our proceeds to childhood cancer research. In our weekly blogs, we share wisdom about wellness and living a Warrior Strong lifestyle.