Post-traumatic stress disorder (PTSD) is a condition that can affect individuals who have experienced or witnessed a traumatic event. This condition affects people differently but often involves negative thoughts, mood swings, flashbacks, and intrusive thoughts. While therapy and medication play a crucial role in managing PTSD, the right nutrition can also help. Some foods may trigger symptoms, while others can help alleviate them. This article discusses the foods that people with PTSD should avoid.
Caffeine: Many people rely on caffeine as a pick-me-up, but it can worsen the symptoms of PTSD. Some PTSD patients are already living with anxiety and may experience increased jitteriness and agitation after consuming caffeinated drinks or food. Examples of caffeinated products include coffee, tea, soda, chocolate, and energy drinks. To manage PTSD symptoms, opt for decaf drinks or caffeine-free herbal drinks.
Sugar: The high intake of sugar in the diet is believed to disrupt the balance of neurotransmitters in the brain, leading to mood swings and sleep disturbances. Most products high in sugar are refined carbohydrates, such as candy, soda, baked goods, and pastries. Many people with PTSD tend to use these foods to cope with emotions, but they can worsen PTSD symptoms. Instead of foods high in sugar, try natural sweeteners like honey, maple syrup, or fruits. These foods are better for PTSD.
Alcohol: Alcohol is a central nervous system depressant that exacerbates depression, anxiety, and other mood disorders. It also affects sleep quality and causes night awakenings, contributing to insomnia and nightmares. People with PTSD can benefit from cutting back on or avoiding alcohol, especially if it leads to addiction. If the temptations to consume alcohol are challenging, consider involving a loved one or seeking help from a professional.
Processed Foods: Processed foods are often high in added sugar, salt, and unhealthy fats that cause inflammation in the body. Fried foods, microwaveable meals, chips, canned foods, and fast food are some examples of processed foods. In addition to causing inflammation, these foods can disrupt gut health, increasing the risk of developing other conditions. If you want to maintain optimal health, switch to whole, nutrient-dense foods and prepare your meals at home.
High-Glycemic Index (GI) Foods: Foods with a high glycemic index (GI) are quickly converted into sugar and cause a spike in blood glucose levels, followed by a rapid drop. This process can trigger mood swings, irritability, and fatigue. Foods with high GI values include white rice, white bread, potatoes, cornflakes, and processed snacks. Consider swapping high GI foods for slow-carb alternatives like brown rice, quinoa, beans, and lentils.
If you or a loved one has PTSD, you may benefit from avoiding caffeine, sugar, alcohol, processed foods, and high-GI foods. These foods can contribute to mood swings, inflammation, and gut disturbances. It is also a good idea to consult a licensed naturopathic doctor for personalized nutritional advice and support. They can educate you on the foods that are beneficial to you and help you develop a nourishing eating plan that meets your wellness goals. Remember, a nourishing diet is just one part of the holistic approach to managing PTSD. Pair your dietary changes with therapy and medication for optimal health outcomes.
