Eating healthy for PTSD
When you have post-traumatic stress disorder (PTSD), you need to help your body deal with stress. One way to do this is to eat healthy food.
- Avoid or limit caffeine and "power drinks." Coffee, tea, some soda pop, and chocolate have caffeine. Caffeine causes you to feel "wound up," which can make stressful situations seem more intense. If you drink a lot of caffeine, reduce how much you drink gradually. If you stop drinking caffeine suddenly, you may have headaches and find it hard to focus. Power drinks, such as Red Bull, also have ingredients that keep you on edge.
- Make mealtimes calm and relaxed. Don't skip meals or eat on the run. Skipping meals can make stress-related symptoms such as headaches or stomach tension worse. Use mealtimes to relax, enjoy the flavor of your food, and reflect on your day.
- Don't eat to relieve stress. This can lead to overeating and guilt. If you tend to do this, replace eating with other actions that relieve stress, such as taking a walk, playing with a pet, or taking a bath.
- Don't turn to alcohol if you feel stressed. If you drink, limit yourself to 2 drinks a day if you're a man and 1 drink a day if you're a woman.
You also can help your body deal with stress by eating a balanced diet, which includes:
- Breads, cereals, pasta, and rice. Choose whole-grain breads, cold and cooked cereals and grains, pasta (without creamy sauces), hard rolls, or low-fat or fat-free crackers. Watch out for grain-based foods that have added fats and sugars, such as pastries, granola, snack crackers, and chips. These may cause weight gain or raise your cholesterol levels.
- Fruits and vegetables. Eat plenty of fruits and vegetables. They have little if any fat and lots of nutrients. Eat at least 2 cups of fruit and 2½ cups of vegetables every day.
- Meat and meat alternatives. Meat is a good source of protein. Choose fish and lean poultry instead of red meat and fried meats. When you eat meat, eat only 3 to 6 ounces. Three ounces of meat is about the size of a deck of cards. Dried beans, tofu, and nuts are also good protein sources.
- Milk and milk products. Choose low-fat or fat-free products. If you have problems digesting milk, try eating cheese or yogurt instead, since these foods are low in lactose.
- Fats and oils. Limit fats and oils, including those you use in cooking. Choose oils that are liquid at room temperature (unsaturated fats), such as canola oil and olive oil. Avoid trans fats, which are found in margarines, crackers, cookies, and snack foods.
Save sweets and high-fat snacks for special occasions, such as birthdays or holiday celebrations. On an everyday basis, eat fruit or a moderate amount of low-fat snacks, such as pretzels.
| Author: | Kate Copsey Paul Lehnert Ryan Powers | Last Updated: February 23, 2007 |
| Medical Review: | Steven L. Schneider, MD - Family Medicine Tina Esther Bronner, MD - Internal Medicine Jessica Hamblen, PhD - Post Traumatic Stress Disorder Mara Kushner, CSW - Mental Health Care | |
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