We know that trauma has profound effects on both physical and emotional health. I have outlined many of the emotional health manifestations in part one. Unfortunately the medical and mental health community have ignored physical well being as if the brain is somehow separate from the body. It is so important to bring help and healing to the whole person while working with the effects of trauma. When we look at mental health problems they are very often accompanied by metabolic health problems such as type 2 diabetes, obesity, heart disease and and auto-immune issues and of course all kinds of addictions.
Life style is the key to enhancing health and happiness. Once we do our trauma work and have begun to function with some hope for happiness and are able to embrace our trauma as a part of out history which has launched the ability to function from the perspective of deep self compassion and wisdom, we are much more able to treat our physical selves with kindness and healing as well. My focus in this part 4 is precisely those aspects of life style.
Nutrition
One of the primary attempts to self sooth when restimulation of trauma arises is use of food. Binging on a favorite junk food like ice cream (mother's milk), chips, baked goods like cookies, cake and bread are the usual suspects. I used to alternate sweet, then salty, and back as my binge favorite especially when high on weed. The effect of these favorites including alcohol and drugs is to dampen the feelings associated with trauma. It is an attempt to re-regulate our nervous system by aversion of having those emotions. The willingness to give up these substances (I hesitate to call them nutrition) is very hard to break. We are like little ones who cling to our blanket in order to feel a fleeting sense of safety which eventually become the source of guilt, remorse and self hatred. Self hatred erases the work of self compassion.
If you decide to clean up your nutrition act, it is important to go thru a period of withdrawal, both emotional and physical and to find other self soothing stimulations which are healthy and effective. Believe me it is so worth it in the end once the feeling of physical well being is enhanced.
So let's talk about nutrition. Every person is different and requires different levels of macro nutrition. The first thing to do is to simply eliminate all packaged junk food. This will cut down on your consumption of sugar and processed carbs. If you find yourself feeling substantially better, then this is your food plan....no junk food. But if you suffer from any metabolic disorders you may need to go further. When I reduced my carb intake with the ketogenic diet which stresses moderate protein, high fat and no more than 20 net carbs, my Autism comorbities resolved. No more depression and anxiety. My energy increased and the clarity of mind was amazing. My moods were stable and I felt blessed from eating this way. I still had my favorites like low carb Magic Spoon cereal and homemade keto bread which tugged at my cravings but even those were muted by the extreme reduction of carbs. I was in mild ketosis but my yearly blood work always showed that I had "mild pre diabetes". All my research showed me that I needed to go further to resolve the elevated blood glucose and insulin resistance (hyper insulinemia). So I further restricted my macros to animal protein and lots of yummy animal fat and essentially no carbs or fiber. For me this was transformational. All cravings were gone. Hunger was suppressed to the point that I started eating 2 meals per day within a 6 hour window. Food was relegated to fuel for health rather than a quick easy fix to regulate my emotional pain. My blood glucose went from 108 to 76 and my fasting insulin went from 5.8 to 2.5. I no longer had pre diabetes. I even found out that my atherosclerosis in my heart and aorta was extremely low.
So the type of nutrition you eat should be defined by the level of metabolic health you desire. Eating whole one ingredient food is key. It can be vegetarian, mediteratian, keto or carnivore. Regular blood work is very helpful but it is important to remember that the numbers represented are averages of mostly those who eat the very unhealthy standard American diet which has inflated out rates of obesity, diabetes, and heart disease. I am 75 and take no prescriptions only supplements like magnesium, D3/K2, vitamin C to reduce bruising and lots of salt and electrolytes.
Exercise
Regular exercise keeps us healthy and strong. Resistance training (lifting heavy things) brisk walking, yoga, sports, HIIT, are all good choices. I swim laps in the pool 6 days per week. I love being in the water and the meditative effect of patterned breathing. Do what you enjoy in order to be committed to exercise in the long run.
Spiritual connection
Your spiritual connection is also very individual. Whatever form you choose, it should meet your needs and resonate with you. Think in terms of not needing to change much to fit in rather than trying to change yourself in order to fit in. This goes for atheists and agnostics as well. Choosing ethical conduct and kindness and meditation is a fine choice especially if it enhances your self compassion work. I chose Tibetan Buddhism and I practice every day and lead a little Sangha practice group which I sincerely enjoy.
Good sleep
Healthy nutrition enhances good sleep. Try to get 8 hours. Many of us post menopausal women have broken sleep. I have found this to not be a problem. I get up to pee a couple times and even watch a fun show, then go back to sleep. I am an extreme lark so I am asleep by five and up by 1 or 2 am. It is now 2:34 am. This is my favorite most productive time of the day. I swim at 5 am and enjoy the empty gym. Whether you are a lark or an owl my opinion is that we do better if we can set up our lives so that we can honor our natural biorhythms. I don't understand the necessity of molding ourselves to the cultural norms although not all of us can honor our biorhythms out of financial necessity.
Social Network
Having healthy satisfying connection with others is key to general health. Whether you are an introvert or an extrovert will define the types of connections you have. I live with my immediate family and connect with them every day. I have a few friends which I treasure but am not fully engaged with. Once a week is enough for me. My main social connections are my clients I meet with and love dearly. As an introvert that is enough for me and makes me very happy. Extroverts get regulated by being engaged in activities with others, introverts get regulated by being alone. Choose your social live accordingly.
My next part will present a few case studies who I am currently working with. These will be anonymous in order to protect their privacy. They have all consented and will reflect the amount of work and healing that has currently been achieved. All will have read their pieces and approved before publishing.
Until then
Much love and be well,
Michele Happe MA mhappenow.happe@gmail.com 775 230-1507
Search for my Metabolic Mind Page and my Psychology Today page
Comments are welcomed
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