Recovering from trauma means healing from the inside out – repairing the mind, body, and soul. As we practice mindfulness techniques and work to reframe the way we view the world, it’s equally as important to take care of our physical health. Not just staying fit and active, but our brain and heart health as well. These vital organs, unfortunately, take a hit when we’re living through unspeakable circumstances, and it’s important to care for them with exercise and ingesting foods that aid in healing.
Those who suffer from post-traumatic stress disorder are at an increased risk of heart disease if steps are not taken to regain a lasting sense of peace and calm. They also experience altered brain functioning as a natural coping mechanism which must be supported with cognitive behavioral therapy, a workout plan, and a healthy diet.
So, what foods can we begin to incorporate into our daily routine to support brain and heart health? It’s important to eat a well-balanced, diet naturally high in the vitamins and nutrients necessary to keep our bodies functioning as they should. Here are some essentials to begin including in your post-trauma meal plan.
Green leafy vegetables. Studies have shown that eating leafy greens independently slows cognitive decline. In other words, these power foods slow the aging process and protect brain health. They’re high in magnesium, which dilates blood vessels and boosts blood flow to this vital organ, and they’re full of Vitamin K, which contributes to stronger bones and healthy heart function.
Whole grains. Brown and wild rice pairs perfectly with a variety of meals. Other whole grains, such as steel cut oats and popcorn are also beneficial to the heart and mind. Steel cut oats are a great breakfast option and popcorn is a better-for-you choice than many for any on-the-go or evening snacking.
Vegetable oils. Opt to incorporate canola, corn, olive, and sesame oils into your cooking as often as possible. High in monounsaturated fats and polyphenols, these oils have natural anti-inflammatory benefits and have been proven to improve memory. They also aid in lowering cholesterol.
Nuts. Almonds, cashews, peanuts, and walnuts are great nibblers. Filling and high in protein, these nuts have hardy levels of omega-3 fatty acids, fiber, folate, and potassium among other nutrients proven to support brain and heart health.
Berries. The antioxidants found in many berries, including blueberries, blackberries, strawberries, and raspberries, are powerful cancer fighters and combat toxins that lead to stress. Post-trauma, we must make a conscious daily effort to keep stress levels low. Berries also support learning capability and improve motor skills.
Seafood. Salmon, herring, lake trout, sardines, and tuna are all naturally high in omega-3, which keeps the brain full and fit. Studies have actually shown that people with low levels of omega-3 have smaller brains than those with high levels. For many years, the American Heart Association has recommended that fish rich in omega-3 fatty acids be eaten at least twice a week for proper heart function because they reduce inflammation throughout the body which can lead to damaged blood vessels, heart disease, and strokes.
Beans and other legumes. Kidney beans, lentils, and soybeans are your best bets. Quickly and easily make homemade hummus with chickpeas. Experiment with new tofu dishes if you dare. Trial studies have shown individuals who ate .5 cup or more of cooked legumes daily had lower blood pressure, healthier blood glucose levels, and a reduced risk of heart disease. Legumes and beans are also high in fiber, omega-3, and antioxidants which are all needed to support brain health.
Dairy. New studies indicate dairy products are not only high in protein but have a protective effect on cardiovascular health. Dairy has been proven to keep the brain operating as it should while increasing intellect and improving memory. Good options include low-fat milk, yogurt, cheese, and yes, even ice cream (or frozen yogurt) in moderation!
Keeping our brains and hearts healthy when we’re recovering from trauma is important if we are to live fully and make a lasting commitment to our own recovery and well-being. Incorporating some of these tasty foods into a balanced diet is yet another demonstration of a dedication to self that is necessary to move into a new chapter.