Disclaimer: this post is for educational and entertainment purposes. It is not meant to replace professional PTSD management, or treatment for any conditions.  

Last week we discussed lesser-known symptoms of post-traumatic stress disorder. PTSD is a mental health condition that can look many different ways. Along with the lesser-known symptoms, there are lesser-known treatments. Diet can be an effective way to treat and manage PTSD symptoms, in addition to medically suggested treatments.

Mental health and physical health go hand in hand with each other. If one of them is lacking, the other can be affected. A healthier diet can help to improve physical health, which may, in turn, improve mental health.

How diet affects PTSD symptoms

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Nutrition not only affects our physical health but also the structure and function of our brains. Recent studies have proven that an optimized diet can lead to less psychological distress in adults. Two common symptoms of PTSD are anxiety and depression. Both of these stress disorders can be mitigated based on our food choices.

• Eating balanced meals helps to regulate blood sugar levels. Blood sugar spikes and crashes can contribute to feelings of anxiety. 
• The bacteria in our gut makes up our microbiome, which is a key factor in our overall health. A recent health frontier is known as psychobiotics. There is increasing evidence that the food we eat affects the bacteria in our gut, which can influence our mental health. Our microbiome helps make and process nutrients, and produce neurochemicals that aid in brain functioning. Maintaining a healthy microbiome can be done through diet.
• Iron deficiencies can cause, or emphasize, feelings of depression, and fatigue. 
• Low Vitamin D levels can lower levels of serotonin, leading to depression. Spending time in the sun is a way to absorb some Vitamin D, which is why many people are affected by seasonal depression. However, you can also increase your vitamin D levels through food.

People affected by PTSD are often at higher risk for poor physical health. PTSD causes oxidative stress and inflammation in the body. These two things put patients at a greater risk for conditions such as diabetes and heart disease. Certain diets have major effects on the management of both conditions.

What to eat for PTSD management

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We’ve discussed the science behind how nutrition can affect our mental health. When we say “diet” can be effective at managing symptoms of PTSD, it’s not to mean that you should be looking to cut calories, or follow a traditional weight-loss diet. Instead, it’s about eating a more traditional, simple diet full of whole foods and balanced meals.

Tips:

•  Start with suitable, maintainable changes for your lifestyle. Instead of doing a full 180 in terms of your diet, begin with small steps. 
• • Foods with iron: white beans, lentils, spinach, red meat.
  • Foods with Vitamin D: seafood (salmon, tuna, swordfish), cheese
• Aim to incorporate more fruits and vegetables into your daily meals. 
• Limit processed foods. 
• Eat better quality fat sources for heart health. Try to replace trans and saturated fat sources with Omega 3 fatty acids. Fats are essential to brain function. Avocado, salmon, and nuts are great sources of healthy fats. 
• Eat whole foods like legumes, whole grains, lean meat, and seafood.
• Make sure to balance your meals to optimize energy and stabilize blood sugar levels! Doing so will decrease mood swings associated with blood sugar spikes, and increase your energy levels. To do this, aim to combine protein, carbohydrates, and fiber in your snacks and meals.
• Traditional diet patterns like the Japanese and Mediterranean diets have great health benefits.

Conclusion

Fueling our bodies with nutritious foods can affect both our physical and mental health. We often speak about treating mental health conditions without looking at the physical health conditions that they can bring along with them, and vice versa. Our overall health is improved when we prioritize all aspects of it. 

PTSD can bring a whole host of side-effects. Changing your diet is not a cure-all.  Speaking to a doctor about your condition will help you determine what medical treatment is needed for your case. Following these diet tips can be beneficial for PTSD management, in addition to the doctor-recommended treatment to improve some symptoms. 

Written by Grace Haass, blogger at Safe Harbor International Ministries. For more articles, visit www.safeharborim.com/articles/