PTSD (Post-Traumatic Stress)

Anti-inflammatory diet (reduce neuroinflammation—Mediterranean, whole foods), omega-3 foods (fatty fish 3x/week), colorful vegetables and fruits (antioxidants), avoid sugar and refined carbs (blood sugar swings worsen mood), avoid caffeine (can worsen anxiety, hyperarousal), limit alcohol (disrupts sleep, worsens depression, self-medication trap), adequate protein (neurotransmitter production), tryptophan foods (turkey, chicken, eggs, cheese, nuts, seeds—serotonin production), magnesium-rich foods (leafy greens, nuts, seeds, dark chocolate), probiotic foods (fermented vegetables, yogurt, kefir—gut-brain axis), adequate hydration, avoid inflammatory foods (processed, fried, trans fats).

Trauma-focused psychotherapy CRITICAL (evidence-based treatments—can't supplement your way out of PTSD): CPT (Cognitive Processing Therapy), PE (Prolonged Exposure), EMDR (Eye Movement Desensitization and Reprocessing)—all proven effective, CBT for trauma, group therapy (veteran/survivor groups—reduce isolation), Mind-body practices: Yoga (trauma-sensitive yoga proven helpful—regulates nervous system), Meditation and mindfulness (reduces hyperarousal, improves emotion regulation), Breathwork (calms autonomic nervous system), Tai Chi or Qigong, Neurofeedback (trains brain to self-regulate—reduces hyperarousal), Float therapy (sensory deprivation—deep relaxation, reduces cortisol), Safe, stable environment (housing, relationships—safety critical for healing), Social support (connection protective—support groups, trusted relationships), Avoid isolation (trauma drives isolation but connection heals), Regular exercise (proven to reduce PTSD symptoms—aerobic exercise, strength training, outdoor activity ideal), Adequate sleep (sleep disruption hallmark of PTSD—address nightmares, insomnia with therapy, sleep hygiene, medications if needed), Limit triggers (media, situations that activate trauma—while in therapy exposure helps, but titrated carefully), Service dog (for some—reduces hypervigilance, provides safety, grounding), Creative expression (art, music, writing—process trauma), Spiritual practices (for some—meaning-making, connection), Avoid self-medication (alcohol, drugs—worsen PTSD long-term despite short-term relief), Emerging treatments (evidence growing): MDMA-assisted psychotherapy (Phase 3 trials—highly effective, FDA approval likely soon), Ketamine (IV or intranasal—rapid reduction in symptoms, emerging evidence), Psilocybin-assisted therapy (psychedelic—promising early research), Stellate ganglion block (nerve block—reduces PTSD symptoms in some), Treat co-occurring conditions (depression, anxiety, substance abuse, chronic pain—common).