Vicarious trauma doesn’t always make itself known through sudden symptoms. Instead, it can gradually reshape our thoughts, worldview, and emotional responses over time. This type of trauma, common among therapists, nurses, first responders, and other helping professionals, occurs as a result of prolonged exposure to the suffering of others. Unlike secondary trauma—which often presents with acute emotional distress—vicarious trauma is a slow, cumulative process that can quietly influence identity, perspective, and even one’s sense of purpose. Supporting yourself through this process requires more than rest; it requires long-term, intentional nourishment—starting with what you eat.
Nutrition plays a foundational role in building and maintaining resilience. One of the most critical nutrient groups for brain health in the context of vicarious trauma is omega-3 fatty acids. Found in foods such as wild salmon, sardines, flaxseed oil, chia seeds, and walnuts, omega-3s support neuroplasticity, reduce inflammation, and enhance cognitive function. These fats help protect the brain from the ongoing wear and tear caused by long-term stress and emotional strain. For those who don’t consume fish, supplementation with EPA and DHA may be worth considering under the guidance of a CARESPACE naturopathic doctor.
Equally important are polyphenols—antioxidant-rich compounds found in vibrantly coloured fruits and vegetables. Blueberries, pomegranates, dark grapes, red cabbage, and green tea are all excellent sources. These foods help reduce oxidative stress on the brain and promote cognitive flexibility, which is the ability to adapt emotionally and mentally. When empathy fatigue and overexposure to trauma begin to narrow your thinking, polyphenol-rich foods can help protect and reinvigorate your mental clarity.
Gut health is another critical, though often overlooked, component of mental wellness. Research shows that the gut and brain are intricately connected, with much of our serotonin production—an essential neurotransmitter for mood regulation—originating in the gut. Fermented foods such as kimchi, sauerkraut, plain kefir or yogurt, miso, and kombucha (when low in added sugars) introduce beneficial probiotics that support digestion, immunity, and mental balance. When consumed regularly, they can help buffer the emotional dysregulation often associated with vicarious trauma.
Chronic exposure to emotionally intense environments can also keep the nervous system in a state of near-constant alertness. Magnesium, a mineral known for its calming and muscle-relaxing effects, can be especially helpful in easing tension and promoting sleep. Foods rich in magnesium—like pumpkin seeds, almonds, black beans, spinach, and dark chocolate (preferably 70% cocoa or higher)—support the parasympathetic nervous system and help regulate cortisol levels, offering a natural antidote to persistent stress.
Finally, supporting mood and emotional stability also requires adequate intake of tryptophan and B vitamins. Tryptophan, found in foods such as eggs, turkey, and lentils, serves as a precursor to serotonin. Meanwhile, B vitamins—especially B6, B12, and folate—are essential for brain function and energy metabolism. Nutritional yeast, leafy greens, legumes, and whole grains are excellent sources that can help sustain mental focus, reduce emotional volatility, and promote overall well-being.
Unlike reactive self-care strategies meant to manage crisis states, using food to support vicarious trauma is about sustaining emotional and cognitive wellness over the long term. A resilience-focused diet doesn’t have to be perfect, but it does need to be consistent. By regularly choosing nutrient-dense, anti-inflammatory, and gut-supportive foods, you’re giving your body and brain the tools they need to stay strong, clear, and centered—even when your work demands deep emotional investment.
At CARESPACE, our naturopathic doctors and registered dietitians can help you develop a personalized nutrition plan tailored to your needs, lifestyle, and the unique demands of your work. Whether you’re navigating the quiet shifts of vicarious trauma or working to prevent emotional depletion, supporting yourself through food is one of the most powerful and natural steps you can take toward healing.
If you have any questions or would like to explore naturopathic medicine further, please book a free, no-charge online appointment with either myself, Dr. Michael Torreiter, ND, CFMP, or another Waterloo Naturopath at CARESPACE. We are happy to listen and are here to help!
