Victims of narcissist abuse may experience a variety of stress-related symptoms. Since the effects of stress can negatively impact the body and mind, one of the challenges they may encounter is how to best manage their health and well-being. Some survivors overeat and overeat to cope with stress, suffer new health problems as a result of chronic stress, and struggle with body dysmorphic disorder. Lifestyle and diet can play a role in healing these traumas. Chronic stress, for example, can also be a cause. insulin resistance because it causes chronic diseases research The number of shows can be reduced by lifestyle habits such as: intermittent fasting. Intermittent fasting is certainly not suitable for everyone, it is unsafe for those with disrupted eating patterns and can cause even greater stress in some cases, so seek professional guidance. should be done carefully under However, in some people it can have a restorative effect. According to research that it may increase Brain-derived neurotrophic factor (BDNF) A level in the brain that causes antidepressant effects in mood disorders and contributes to neuronal survival and growth. This may play a pivotal role in neuroplasticity and neurogenesis, which is important for trauma survivors whose brains have been affected by abuse, but further research is needed. This is just one example of how nutrition can play a role in healing the brain. Regardless of the nutrition plan you choose, you should focus on eating enough nutritious meals to keep you feeling full. There are many foods, habits, and lifestyles that can help heal your mind and body during this time. I asked registered dietitians and nutritionists for tips on the best foods and lifestyle changes that might help you recover from the effects of mental and psychological abuse. Here’s what they advised:
Eat anti-inflammatory, nutrient-dense foods for healing
“Like physical trauma, emotional trauma also promotes inflammation in the body. These highly emotional experiences raise cortisol and adrenaline, strain the adrenal cortex, (CRP) and interleukin 6, two major inflammatory markers. ) and emotional stress at all or not at all, and either type of stress lasting longer than a few days can lead to weakened immune systems, chronic fatigue, bowel and digestive problems, weight gain, and appetite. , you are bound to experience anxiety, depression, and more.
The best nutrition plan to follow is mono- and polyunsaturated fats (nuts, seeds, fatty fish, avocados, olive oil, etc.), plant-based proteins (lentils, beans, legumes, peas), large amounts of zucchini, broccoli, peppers, pumpkins, beets, mushrooms, tomatoes and other colorful vegetables, fruits such as berries and apples, and raw grains (quinoa, millet, buckwheat, etc.). If you’re consuming animal protein, you can also supplement with lean protein such as turkey or chicken several times a week. Avoiding highly inflammatory foods such as gluten, dairy, and ultra-processed foods is also recommended, lest you accidentally pour gasoline into the fire of inflammation while your body and mind heal.
The keto diet is probably the least inflammatory to the body and, if implemented properly, can actually have some healing effects on those experiencing emotional trauma. As with any diet, balance is important. Many people think they are doing well on the keto diet, but they do not eat animal proteins (which are high in saturated and trans fats, which are highly inflammatory to the body) and dairy products and cheeses that have the same effect. are eating a lot of If you want to effectively follow the keto diet to promote anti-inflammatory, you should prioritize mono- and polyunsaturated fats, lots of vegetables and fiber. Several lean protein. There are different levels of ketosis, with the mildest levels of ketogenesis (ranging from 0.5 to 3.0 mmol/L of ketone bodies) proven to be the most beneficial to the body and mind, and also the most sustainable. .that too. This means that you can achieve this level of ketosis and its amazing anti-inflammatory benefits even if you’re consuming carbs.As I mentioned earlier, this is very helpful in nourishing and supporting the body and mind.
My recommendation is to follow this mild ketogenic diet This highlights mono- and polyunsaturated fats found in fish, olives, nuts, seeds and avocados, as well as lean proteins and plant-based proteins such as lentils, beans and legumes. To do. Also, include a few unprocessed whole grains such as millet, buckwheat, amaranth, and wild rice to ensure nutritious foods and enough calories to promote healing. After all, healing always requires a balance between our emotions and our bodies. Feeding one will help feed the other. “
heal with food
“Aim for plenty of fruits, vegetables, lean protein, whole grains and healthy fats. Nutrient-dense foods provide the vitamins and minerals your brain needs to function and regulate your mood.” Omega-3 fatty acids, found in fatty fish, flaxseed and walnuts, are especially known for their role in brain health, which is vital during recovery.”– Dan Gallagher, ISSA Certified Dietitian, Aegle Nutrition
“Suffering from a toxic relationship can often make you feel depressed, anxious, and depressed. The flavonoids found in cocoa act as antioxidants that protect cells and improve blood flow to the brain and heart while reducing anxiety levels.
dark chocolate It also contains large amounts of tryptophan and magnesium. Tryptophan boosts levels of serotonin, the hormone that makes you feel good and happy, and magnesium helps relieve symptoms of depression. chamomile It has antibacterial and antioxidant properties, reduces anxiety levels and makes you feel better. Lavender and green tea are also good options for dealing with anxiety symptoms and are recommended..chicken liver It’s packed with B vitamins and folic acid that help produce mood-altering brain chemicals. Vitamin B12 has also been observed to help improve mood and energy levels. oatmeal It is also effective in increasing serotonin, which improves mood. You can also eat sardines and salmon. These fish are rich in omega-3 fatty acids, which can help reduce symptoms of anxiety and depression. ”-edibel quinteroRegistered Dietitian, Nutritionist, HealthInsider News Medical Advisor
“Focus on getting your diet rich in fresh fruits, vegetables, whole grains, lean proteins and healthy fats. It’s packed with essential nutrients, antioxidants and phytochemicals to help boost your mood and boost your overall mood, especially fatty fish (like salmon and sardines), berries, turmeric and green tea. Foods are associated with anti-inflammatory properties and are expected to support mental health.” – Natalie Komova, Registered Dietitian
Maintaining nutrition, satiety and hydration is key
“After experiencing an emotional or traumatic situation, such as the end of a toxic relationship, it is important to nourish the body. , hunger alone can make symptoms worse.Every person perceives nutrition differently.For those who have difficulty eating, consider something simple, such as a smoothie, juice, or soup. For some, desserts and fried foods are the only way to go.Sometimes food can help, but it should only be used as a short-term measure.Studies show that a balanced diet can boost your immune system. It supports your system, repairs damaged cells, and provides much-needed energy during stressful events.
Overall, you need to eat a variety of fruits, vegetables, whole grains, healthy fats, and lean proteins to get all the nutrients you need to be at your best mentally and physically. there is. Specifically, research suggests that B vitamins may help boost your mood. Animal proteins and fortified grains (such as cereals) are good sources of mood-enhancing B vitamins. Magnesium is another nutrient that may help with depression and anxiety. Foods rich in magnesium include avocados, spinach, bananas, and dark chocolate. ”-Lauren Whitman MPH, Registered Dietitian Dietician
“When you’re recovering from trauma, it’s important to focus on eating and nourishing your body.” sufficient Try to eat the right types of foods instead of restricting or restricting your food intake. To support this healing, it is much more important to eat three nutritious, balanced meals each day and eat until you are full. Similarly, carbohydrates contain the all-important B vitamins and other nutrients necessary for the production of certain neurotransmitters such as serotonin, which promotes calmness and balance. Low-carb diets can and do wreak havoc on hormone function. Hormonal function is paramount in healing from any kind of trauma. Don’t skimp on carbs, make sure you’re consuming enough unprocessed carbs late in the evening to support optimal sleep. It should be prioritized when repairing and resting. ”- Melanie Murphy Richter, M.S., Registered Dietitian
“Drink plenty of water throughout the day. Staying hydrated helps detoxify and supports the body’s natural healing processes.” Mary Sabbath MS, RDN, LD, Nutritionist, Health Coach
Supplement your food with exercise and a healthy lifestyle
“Regularly engage in physical activity that you enjoy. Exercise releases endorphins, improves mood, and reduces stress. Find activities that make you feel good, such as walking, dancing, yoga, or other exercise. Prioritize adequate rest and quality sleep Aim for a consistent sleep schedule and create a relaxing bedtime routine Adequate rest is critical to emotional well-being and overall health It is important to limit alcohol and drug use: Avoid using alcohol and drugs as a means of coping with emotional distress, instead seek healthier coping strategies and if you are struggling with addiction. Please consider consulting an expert.” – Mary Sabbath MS, RDN, LD, Nutritionist, Health Coach
“Remember that healing is a holistic process that goes beyond just diet and includes self-care practices. Engaging in regular physical activity, seeking the support of a therapist or counselor, mindfulness and Practicing relaxation techniques and immersing yourself in a supportive network of friends and loved ones are all essential components of your healing journey: making conscious choices and engaging in nutritious foods and self-care. Taking a holistic approach to nurturing your body can empower you to heal and grow after an emotionally abusive relationship. Remember that you have the right to build a life full of compassion and resilience.” Natalie Komova, Registered Dietitian
“Avoiding sweets and processed foods can help stabilize your mood and energy levels. Regular exercise also plays an important role in boosting your mood and restoring your overall well-being. Meditation Practicing stress management techniques such as , yoga and journaling can reduce anxiety and promote calmness and inner peace.Recovery from emotional trauma takes time, so this healing process Remember to be patient and kind to yourself inside.” – Ariana Foster, Nutritionist, Carnivore Style Editorial Director
