Foods You Should Eat with PTSD

Dealing with post-traumatic stress disorder (PTSD) can be incredibly challenging, both mentally and physically. While seeking professional help from a therapist or counselor is crucial, incorporating the right foods into your diet can also play a significant role in managing symptoms. In this blog post, we will discuss some key foods that can help support your mental health while dealing with PTSD.

First and foremost, it’s important to focus on foods that support overall brain health. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, have been shown to have anti-inflammatory properties that can benefit brain function. Additionally, walnuts, flaxseeds, and chia seeds are excellent plant-based sources of omega-3s. Including these foods in your diet can help improve cognitive function and mood regulation.

Incorporating whole grains into your meals can also be beneficial for managing PTSD symptoms. Whole grains like quinoa, brown rice, and oats are rich in complex carbohydrates that provide a steady release of energy throughout the day. This can help stabilize blood sugar levels and reduce feelings of anxiety and irritability. Additionally, whole grains contain B vitamins that are essential for neurotransmitter production, which can positively impact mood.

Protein-rich foods such as lean meats, poultry, tofu, beans, and lentils are important for supporting brain health and stabilizing mood. These foods provide essential amino acids that are the building blocks of neurotransmitters like serotonin and dopamine. Including a variety of protein sources in your diet can help maintain proper neurotransmitter balance and improve overall mental well-being.

Fruits and vegetables should also be a staple in your diet when dealing with PTSD. Berries like blueberries, strawberries, and raspberries are rich in antioxidants that protect the brain from oxidative stress. Leafy greens like spinach and kale are high in folate, a nutrient that plays a key role in neurotransmitter synthesis. Adding a rainbow of fruits and vegetables to your meals can improve cognitive function and boost mood.

Lastly, staying hydrated is essential for overall mental health. Drinking an adequate amount of water throughout the day helps flush out toxins from the body and supports proper brain function. Herbal teas like chamomile or green tea can also have calming effects on the mind and body. Avoiding excessive caffeine intake is important as it can exacerbate feelings of anxiety or restlessness.

When dealing with PTSD, taking care of your mental health is paramount. Alongside therapy and other forms of treatment, incorporating nutrient-dense foods into your diet can help support brain function and regulate mood. By including omega-3 fatty acids, whole grains, protein-rich foods, fruits, vegetables, and staying hydrated in your daily meals, you can nourish both your mind and body during this challenging time. There are also foods that should be avoided with PTSD. Remember to consult with a naturopathic doctor to create a personalized nutrition plan that best suits your individual needs when dealing with PTSD.

About the Author

Dr Carole Chueng is a naturopathic doctor who obtained her naturopathic degree from the Canadian College of Naturopathic Medicine. She has additional training in hormone health from the College of Pharmacy at the University of Florida. Although she has held a general family practice, she is passionate about consulting with patients on hormone health and using acupuncture to address physical injuries, as well as stress-related fatigue. She has done extensive training in acupuncture for physical injuries with Dr Whitfield Reaves and in facial acupuncture with various teachers.

As a naturopathic doctor, Dr Carole’s goal is to find the underlying root causes of dis-ease via thorough case taking, standardized and functional testing, and physical examinations. She applies an integrative/functional medicine approach whereby her recommendations are based on laboratory findings, current research and years of clinical experience. You can expect a discussion of your health goals, and a comprehensive treatment plan, which may include other practitioners to provide full support.

She loves to educate patients about diet and lifestyle, and enjoys creating culturally sensitive dietary plans with patients. She also cares about updating her knowledge-base through research and her clinical skills obtained in additional courses for best practice. She holds a prescribing and intravenous license in Ontario.