HEALING TRAUMA THROUGH FOOD: THE PROFOUND CONNECTION BETWEEN WHAT YOU EAT AND NERVOUS SYSTEM REGULATION
In our journey toward healing, we often seek solace in the nurturing embrace of food. Today, we embark on a fascinating exploration of the profound connection between what we eat and our emotional well-being. It's a journey that unveils the intricate ways in which food shapes our experiences and influences our path to trauma recovery.
Our nourishment is a co-regulating factor
From the very beginning of our lives, food plays a pivotal role in shaping our emotional landscapes. As infants and children, we are not only nourished physically by our caregivers but also emotionally. These early experiences intertwine diverse meanings and emotions with the act of eating, creating a lifelong relationship with nourishment.
Yet, navigating the complex terrain of food and trauma healing can be a challenging endeavor. Food holds a multitude of associations, each impacting our journey toward restoration in unique ways. Let's delve into three essential aspects of this connection:
Biological Association: The Essence of Life
Our bodies instinctively recognize the vital role of food in our survival. This connection is deeply rooted in our ancient bond with the Earth. Our bodies possess an innate wisdom to transform food into nutrition and repair, reminding us that what we eat is intertwined with the essence of life itself.
Relational Association: Weaving Meaning and Emotions
As we grow, the bonds formed with our caregivers become intertwined with our experiences of receiving food. This intricate web weaves layers of meaning and emotions into our relationship with nourishment. Our emotional connection with those who provide us with sustenance leaves a lasting imprint on our journey towards healing.
Medicinal Association: Food as a Healing Tool
Food serves as a powerful tool to soothe discomforting sensations and emotions. It can also be a means to heal and restore our bodies when afflicted by disease or illness. Understanding the somatic properties of foods is crucial, as they directly impact our nervous system, adrenal glands, and blood sugar levels.
Food’s impact on adrenal glands
Food's influence on the nervous system is channeled primarily through the adrenal glands. When you find yourself in a state of stress, whether it's due to emotional or psychological factors, your body initiates the "fight-or-flight" response. One of the outcomes of this response is the release by the adrenal glands of the stress hormone cortisol, which, in turn, inhibits functions that are not immediately necessary for survival, such as your immune response and digestion. If stress persists over an extended period, it can lead to disruptions in the nervous, immune, and endocrine systems. This can culminate in chronic inflammation, which has the potential for lasting repercussions on both the body and the brain.
So, how does food impact your adrenal glands? Let's take a closer look.
Foods can have stimulating, depressing, or balancing effects on adrenal glands and cortisol production.
To help you navigate the realm of unconscious emotions and sensations, let's categorize foods into three groups based on their effects on the adrenal glands and, consequently, your nervous system.
Foods & Food Habits That Stimulate:
Caffeine (including chocolate and tea)
Coffee (including decaf)
Skipping meals, especially breakfast
Hard candies, soda, and juices
Under-eating
Excess of spicy foods
Dried fruits
Foods & Food Habits That Depress:
Fried foods
Excess of refined carbohydrates (bread, pasta, cookies, potato chips—anything made from flour, including gluten-free flours)
Baked goods
Alcohol and cannabis
Over-eating
Dairy products (especially cheese)
Late-night eating
Excessive amounts of oil and salt
Excessive amounts of animal protein
Excessive amounts of nut butter containing sugar and palm oil
Excessive amounts of salted nuts, especially when roasted in oil
Foods & Food Habits That Balance:
Whole grains and beans
Small portions of baked or cooked animal products
Steamed vegetables
Fermented foods
Nourishing herbal teas and tinctures
Eating within 1-2 hours of waking
Balanced meals every 4 hours
Snacks in between meals if needed
Dry roasted salted nuts and natural nut butters
Warm or room temperature water with lemon/lime squeezed into it
Seasonal fruits, especially when combined with nuts or nut butters.
In summary, these are general guidelines to keep your blood sugar stable and nourish your overworked adrenal glands:
Eat 3 balanced meals per day
Eat your 1st meal within one hour of waking up
Include green vegetables with each meal
Reduce/eliminate caffeine
Reduce/eliminate sugar
Reduce/eliminate dairy
Follow your protein needs
Include herbal infusions or tinctures
Harnessing Food's Transformative Power
Food possesses a transformative power that resonates deeply with our biology. To approach trauma healing from a biological perspective, we strive to minimize adrenaline stimulation, as excessive amounts can trigger our trauma responses. As we become our own body alchemists, we learn about food and its impact, creating a harmonious relationship between our bodies and the nourishing gifts of the Earth.
Remember, you don't need to implement all of these guidelines at once. Start with one and observe how it feels in your body. Your body is your best teacher.
For those seeking a ready-to-go meal plan to ease anxiety and depression symptoms, consider exploring "HappyBiome," a 4-week meal plan designed to support your journey towards emotional well-being. This book includes recipes with instructions and grocery shopping lists to make your healing journey as smooth as possible.
May this information serve as a guiding light on your path toward healing through the transformative power of food.
About the author: Hanna Hanula is a Holistic Anxiety Healer specializing in Gut and Mental Health and the creator of Awaken Your Wellness program. She helps busy professionals overcome anxiety, self-sabotage and self-doubt so they can feel safe in their bodies, realize their potential and thrive.