Healing PTSD with Nutrition

In this short module, Dr. Vanessa Ruiz, Integrative Trauma Coach gives you an overview of:

• Why nutrition is an important part of the healing process

• the 5 most common issues that occur after chronic toxic stress on the gut and how it can impact your mood

• a leading cause of Depression

• how to support your healing through nutrition

How to Get Off the Roller Coaster of Mood and Blood Sugar

If you've ever felt "hangry," then this is the module for you! Feeling hangry is the EXACT fight or flight response that is triggered with low blood sugar. It's the response of cortisol inducing a "fight" response so that you can kill and eat something!

It's a humorous analogy that I make with my clients but they often get it. This is why it's important to address blood sugar, which can be greatly impacted after chronic toxic stress. In that moment of feeling the shakes, you can't do breath work or meditation - you just have to eat!

What I try to impart in my clients is to be proactive with their blood sugar so that you don't drop the blood sugar and then get the shakes (which is a release of cortisol).

What toxic stress can do is it can also begin to impact your cortisol levels, which normal hormonal levels can look like what you see in attached diagram 1.

With chronic toxic stress, it can begin to look like this and you can also start to feel like what you see in attached diagram 2.

And eventually it will start to look like what you see in attached diagram 3.

So one of the best ways to regulate cortisol levels and restore the rhythm?

• Keeping your blood sugar steady with protein every 2-4 hours (depending on how you tolerate it. Sources of protein include trail mix, eggs, chicken

• Front loading your meals for the earlier part of the day (especially if they are higher in carbohydrates)

• Staying hydrated and consuming less processed foods/added sugar

• Consistent sleep hygiene with 7-8 hours of sleep

• For women: being more consistent with these recommendations 2 weeks prior to menstruation

  
  

Depression and Nutrient Deficiencies

If you're experiencing chronic toxic stress, it's likely that you are not only needing more fuel, but you're likely also needing more nutrients and higher energy demands. The vitamins and nutrients that are typically in demand under the stress response is:

• Vitamin C - found in fresh fruits, vegetables and used for neurotransmitter production, thyroid, immune system as well as cortisol synthesis

• B Vitamins (B6 and B12) - found organic beef liver, grains, eggs and nutritional yeast, used for energy production and neurotransmitter production

• Magnesium - found in dark chocolate, leafy greens, nuts and used for many different biochemical reactions. This is also a nervous system and muscle relaxant

• Vitamin D3 - found in enriched food (D3 not D2), higher doses are required therefore supplementation is highly recommended. Vitamin D3 is utilized as an anti-inflammatory, immune system regulation, thyroid hormone and neurotransmitter synthesis

• Protein - found in meats, whey protein, cottage cheese, trail mix (my favorite!) and is often low in many women, involved in muscle growth, neurotransmitter production, cortisol synthesis and many more.

To help you support and nurture yourself with these nutrients, the 7 Day Trauma Informed Meal Plan is high in these nutrients!

Balancing Brain Chemistry Starts with the Gut!

When we think of depression, anxiety and unstable moods, we think of the neurotransmitters serotonin, dopamine and other neurotransmitters. What many people don't realize is that these aren't just found in the brain - but actually mostly found and MADE in the gut! The bacteria and yeast in our gut are actually really important in the synthesis of these feel good chemicals! Conversely, bad bacteria and yeast can actually impede the production of our neurotransmitters.

How does an imbalance in our gut occur?

When we are under chronic toxic stress, cortisol, a potent anti-inflammatory helps to down regulate our immune system in our bodies and in our gut. This leads to growth of the not-so-great bacteria and yeast, since the immune system isn't able to keep them in balance.

How can we encourage good gut flora balance?

• Consume higher fiber meals including resistant starch (allows fiber to be delivered to the colon)

• Inoculate your gut with yogurt, kefir, sauerkraut, kimchi, kombucha or supplementation

• Consume foods that are anti-microbial such as ginger and garlic

Inflammation: How to Cool a Brain and Gut on Fire

When we are under chronic toxic stress, your immune system is downregulated from the impact of cortisol. Overtime, chronic toxic stress eventually create more inflammation in the body, brain and gut.

A combination of the following factors triggers more inflammation:

• Bad bacteria/yeast in the gut producing metabolic waste products that trigger inflammation

• Low levels of good bacteria/yeast that create beneficial products like Short Chain Fatty Acids that dampen the immune system

• Impairment of the gut lining which needs to be repaired by inflammation

• Nutrient deficiencies such as vitamin D which help to regulate the immune system

To offset the impact of chronic toxic stress on inflammation:

• Prepare meals from the 7 Day Trauma informed meal plan which is anti-inflammatory

• Consume anti-inflammatory foods such as ginger, turmeric

• Foods that are low in added sugar

• Higher fiber foods

• Avoidance of food sensitivities: wheat, corn, eggs, dairy and soy which can lead to higher levels of inflammation in those who are sensitive

Healing Leaky Gut with Foods in Your Kitchen

When under chronic toxic stress, cortisol halts the digestion and absorption in your gut. It can also weaken the gut lining, leading to more inflammation. Leaky gut or increased gut permeability has been associated with neurodegenerative conditions as well as autoimmune conditions.

How can you protect and heal yourself from leaky gut?

Through these foods in your kitchen:

• Seaweed, okra, oatmeal and other "slippery" foods

• L-glutamine from Whey Protein

• Organic Bone Broth which contains many beneficial and healing compounds

Putting it Altogether: Nutrition and Meal Plans for Healing

I hope that you've learned a lot about the impact of chronic toxic stress on your gut and your mental health. Sometimes learning about the impact can be overwhelming! The most important thing to focus on is to make small, manageable changes over LONG periods of time. Healing from chronic toxic stress after trauma is a lifelong journey.

The goal of a Trauma Informed Meal Plan is not a new, strict diet that is going to put you on cognitive overload. The goal is to create a new relationship and conversation with food and your body. Choose foods that resonate with you and trust that your body knows intuitively what it needs.

Lastly, I encourage you to use mindfulness in preparing and while you're eating. This allows you to RECOVER and engage your senses into being grounded in the present.

If you'd like to learn more or even do 1:1 coaching with Dr. Vanessa, please reach out to us at contact@healingtraumanaturally.com