Dietary Guidelines for Managing PTSD Symptoms

Introduction

Proper nutrition plays a crucial role in managing PTSD symptoms and supporting overall mental health recovery.

Key Dietary Recommendations

Anti-inflammatory Foods

• Omega-3 rich fish (salmon, mackerel, sardines)
• Leafy greens (spinach, kale, collards)
• Berries and colorful fruits
• Nuts and seeds

Blood Sugar Stabilizing Foods

• Complex carbohydrates
• High-fiber foods
• Lean proteins
• Healthy fats

Foods to Limit

• Caffeine and energy drinks
• Processed sugars
• Alcohol
• Refined carbohydrates

Meal Planning Strategies

Regular Eating Schedule

• Eat at consistent times
• Never skip meals
• Plan for 3 main meals and 2-3 healthy snacks

Mindful Eating Practices

• Eat in a calm environment
• Practice mindful eating techniques
• Stay hydrated throughout the day

Supplementation Considerations

Always consult healthcare provider before starting supplements

• Vitamin D
• B-complex vitamins
• Magnesium
• Omega-3 supplements if needed

Implementation Tips

1. Start with small changes
2. Keep a food diary
3. Prepare meals in advance
4. Create a supportive eating environment