Dealing with secondary trauma can take a toll on both your mental and physical health. Whether you are a therapist, social worker, nurse, or first responder, witnessing the pain and suffering of others can lead to feelings of burnout and compassion fatigue. Taking care of yourself is crucial in order to continue helping others effectively. One important aspect of self-care is nourishing your body with the right foods. In this blog post, we will explore some foods that can help support your body during times of secondary trauma.
Leafy greens – Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that can help reduce inflammation in the body. Inflammation is often heightened during times of stress, so incorporating more leafy greens into your diet can help support your overall health.
Fatty fish – Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to help reduce symptoms of anxiety and depression. These healthy fats can also support brain health and cognitive function, which may be impacted by secondary trauma.
Berries – Berries such as blueberries, strawberries, and raspberries are high in antioxidants that can help protect cells from damage caused by stress. These colorful fruits also contain fiber and vitamins that support overall health and well-being.
Nuts and seeds – Nuts like almonds, walnuts, and seeds like flaxseeds and chia seeds are excellent sources of protein, healthy fats, and fiber. They can help keep blood sugar levels stable throughout the day and provide sustained energy to combat fatigue often experienced during times of stress.
Herbal teas – Herbal teas like chamomile, lavender, and peppermint can have calming effects on the body and mind. Sipping on a warm cup of herbal tea can help promote relaxation and reduce feelings of anxiety or overwhelm.
Whole grains – Whole grains like quinoa, brown rice, oats, and barley are rich in fiber and nutrients that can help regulate mood by stabilizing blood sugar levels. Avoiding refined carbohydrates like white bread or sugary snacks is important for maintaining steady energy levels throughout the day.
Incorporating these foods into your diet while dealing with secondary trauma can help support your physical health while you navigate challenging emotions. Remember that self-care is not selfish; it is necessary in order to continue showing up for others in a meaningful way. Consult with a naturopathic doctor at CARESPACE to create a personalized nutrition plan that meets your individual needs during this time. By nourishing your body with nutrient-dense foods, you are taking an important step towards healing both physically and emotionally.
