The trauma and hormone connection
March 29, 2024

The trauma and hormone connection

Heal trauma holistically with mindful movement and nutrition.

Understanding and healing stored trauma

As humans, we’re no strangers to life’s highs and lows. It’s the yin and yang of existence. Amidst daily moments of joy and contentment, obstacles come knocking.

Whether we've faced overwhelming loss, navigated heartbreak, or confronted the complexities of our circumstances, our bodies become silent witnesses. In turn, the imprints of life's trials weave into the very fabric of our being.

While this is a collective weight we carry, it’s possible to move through stored trauma—starting today. With that in mind, we're taking a two-pronged approach: unraveling how the body stores trauma, plus effective ways to heal through diverse, holistic approaches.

The body’s trauma archive

This goes without saying, but our bodies are remarkable storytellers. They silently hold narratives of our experiences, both joyful and challenging. From tense muscles to ingrained stress responses, the body becomes a living record of our life's journey. Trauma—of all kinds—leaves imprints in our physical and emotional landscapes.

Holistic healing

At the same time, we all possess an innate resilience—a remarkable capacity to adapt, progress, and, most importantly, heal. And this resilience is a common thread we all share. So, how can you welcome a renewed sense of strength and well-being?

  1. Mindful movement. Engage in activities that promote mindful movement, such as yoga or tai chi. These practices not only reconnect you with your body but also help release tension and promote a sense of calm.
  2. Breathwork exploration. The breath is a powerful ally in healing. Explore deep breathing exercises to anchor yourself in the present moment. Allow your body to release stored tension and stress.
  3. Expressive arts therapy. Creativity knows no bounds and expressive arts can be a powerful outlet for processing emotions. Whether through painting, writing, or dance, express yourself and let your body release what words can’t articulate.
  4. Holistic therapies. Consider holistic therapies such as acupuncture, massage, or Reiki. These practices aim to restore balance to your body's energy systems.
  5. Nourishing nutrition. Fuel your body with nutrient-dense foods that support overall well-being. The connection between nutrition and mental health is profound, and a balanced, blood-sugar-friendly diet can positively impact your body's ability to cope with stress.
  6. Mind-body connection. Explore practices that strengthen the mind-body connection, like meditation or listening to binaural beats in the alpha frequencies (8 to 13 Hz).

Celebrate small victories

Ultimately, healing is a slow, unique, and personal journey. What works for one person may not for you! And that’s normal. Listen to your body, be patient with yourself, and celebrate each small victory along the way.

Nutrients to support healing

While there is no specific "trauma-healing diet," certain foods can support overall mental and physical well-being. Below are specific nutrients and ingredients that may support trauma healing:

  • Omega-3 fatty acids: Foods rich in omega-3 fatty acids, like as fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts, have been linked to improved mood and reduced inflammation, potentially supporting mental health.
  • Antioxidant-rich foods: Colorful fruits and vegetables—berries, spinach, kale, and sweet potatoes—are rich in antioxidants that may help combat oxidative stress and inflammation.
  • Protein: Include lean protein sources like poultry, eggs, non-GMO tofu, and legumes in your diet. Protein is essential for the production of neurotransmitters, which play a role in mood regulation.
  • Complex carbs: Whole grains, like brown rice, quinoa, and oats, provide a steady release of energy and can support stable blood sugar levels, positively influencing mood.
  • Probiotics: Fermented foods (yogurt, kefir, sauerkraut, kimchi, etc.) can promote gut health. Given research on the gut-brain connection, a healthy gut may contribute to improved mental well-being.
  • Nuts and seeds: Almonds, sunflower seeds, and pumpkin seeds are sources of magnesium, which plays a role in relaxation and stress reduction.
  • Dark chocolate: Dark chocolate contains antioxidants and may trigger the release of endorphins, contributing to a positive mood.
  • Turmeric: Curcumin, the active compound in turmeric, has anti-inflammatory properties and may have potential benefits for mental health.
  • Water: Of course, staying hydrated is crucial for overall well-being. Dehydration can impact mood and cognitive function, so ensure you're drinking enough water throughout the day.

On your path to healing, it is crucial to consult with a healthcare professional for personalized nutrition advice.