Experiencing a traumatic event can leave you with a multitude of unexpected consequences, from sleepless nights and anxiety attacks to flashbacks and depression. This is known as post-traumatic stress disorder (PTSD), and while it’s commonly associated with war veterans, anyone who has faced a life-threatening ordeal can develop it. If you’re one of the millions of people affected by PTSD, you may have tried therapy or medication to alleviate your symptoms. However, many commonly prescribed drugs such as Valium and Xanax can in fact worsen your PTSD, as some institutions like the Army Surgeon General’s office have admitted.
One incredibly effective natural solution for reducing PTSD symptoms is good nutrition. Consuming the right vitamins and nutrients can help ease anxiety, insomnia and depression. One of the best sources of nutrients for those dealing with PTSD is blueberries.
Recently, researchers at Louisiana State University discovered that blueberries have the potential to reduce severe depression and suicidal tendencies triggered by PTSD. In their study, rats with PTSD were treated with blueberries and it was determined that these blueberries increased the expression of their SKA2 gene. Low expression of this gene in humans is typically seen in those suffering from PTSD, especially those who attempt suicide.
In a previous study, the same researchers found that blueberries also helped rats with PTSD by increasing serotonin levels. Low serotonin levels can be seen in individuals with depression as well as those with PTSD.
To put this blueberry treatment to good use, consider consuming around 2 cups per day. While the average human adult serving size of blueberries is half a cup, gradually increasing to 2 full cups should be manageable as long as the extra fiber isn’t causing bloating or diarrhea issues.
If you’d like to complement your blueberry intake with other mood-boosting, depression-fighting foods, consider the following options:
- Foods high in B12: Including grass-fed beef, eggs, salmon, sardines, chicken, and cheese. Low levels of B12 can contribute to depression.
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Foods high in omega-3s: Examples are salmon, walnuts, olive oil, flaxseeds, chia seeds, and spinach. Research has shown that omega-3s can help alleviate PTSD symptoms such as increased heart rate, anxiety, and depression.
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Foods high in vitamin D: Salmon, trout, eggs, and mushrooms are all good options. Studies have linked low levels of vitamin D with depression and PTSD.
So next time you’re feeling down due to PTSD, try incorporating blueberries and the above-mentioned foods into your diet. Providing your body with the right nutrients and vitamins is a natural and effective way to combat the effects of PTSD.
