For the past three years, I have been in the eye of a storm - a gruelling situation that tested me mentally, emotionally, and physically. Navigating this situation has been one of the most challenging experiences of my life. I faced an intense and prolonged period of trauma that tested me in ways I never imagined. Every day felt like a battle to maintain my emotional, mental and physical health. The constant stress and uncertainty left me feeling drained and vulnerable.

But amid the chaos, I discovered a powerful tool that became my lifeline - nutrition. By fuelling my body with the right nutrients and supporting my mental health through intentional dietary choices, I was able to maintain my strength, clarity, and resilience. In this post, I want to share how nutrition became my lifeline and empowered me to stand tall in the face of adversity.

Understanding the Impact of Chronic Stress and Trauma

When we experience prolonged stress and trauma, our bodies pay the price. Chronic stress triggers a cascade of hormonal changes, releasing high levels of cortisol and adrenaline, which can wreak havoc on our health. For me, the constant anxiety and uncertainty led to increased inflammation, digestive issues, and flare-ups of my fibromyalgia, which I’ve had since age eight.

Knowing that my body was already in a compromised state, I realized early on that I needed to take extra care of myself if I wanted to have the energy and mental clarity to handle what I was going through. Nutrition was the key that allowed me to rebuild and protect my health, even when everything else felt out of control.

How Nutrition Supported My Body Through Trauma

1. Managing Inflammation with an Anti-Inflammatory Diet

   One of the biggest challenges I faced during this period was managing inflammation and pain, which were exacerbated by stress. To counteract this, I embraced an anti-inflammatory diet rich in colourful fruits and vegetables, omega-3 fatty acids, and herbs like turmeric and ginger.

What I Ate: I incorporated a variety of anti-inflammatory foods, such as leafy greens, berries, walnuts, and fatty fish like salmon. I also made a conscious effort to avoid sugar, processed foods, and refined carbohydrates, which can spike inflammation and worsen pain.

Impact: By making these changes, I noticed a reduction in my fibromyalgia symptoms and less joint pain, which helped me feel more physically capable of handling the long, emotionally exhausting days.

2. Supporting Mental Health with B-Vitamins and Omega-3s

The constant anxiety and emotional rollercoaster often left me feeling depleted and overwhelmed. I turned to B-complex vitamins and omega-3 supplements to support my mental health and nervous system.

What I Took: I supplemented with a high-quality B-complex vitamin, which provided me with B12, B6 and folate - nutrients known for reducing anxiety and boosting energy. I also increased my intake of omega-3 fatty acids through fish oil supplements to support brain health and mood stability.

Impact: These supplements helped me manage anxiety, maintain a more positive outlook, and think more clearly, even when I felt emotionally drained. They gave me the resilience to stay present and calm, no matter what challenges arose.

3. Boosting Energy and Focus with Balanced Meals

During this time, it was crucial for me to stay energized and focused. I needed to be on top of my game.

What I Ate: I made sure each meal was balanced, including protein sources like beef, chicken, fish; complex carbohydrates like quinoa and sweet potatoes, and healthy fats from avocados and olive oil. I also added foods like dark chocolate and green tea for a gentle boost in focus and energy without a crash.

Impact: Eating balanced meals throughout the day helped me maintain steady blood sugar levels, reducing brain fog and irritability. I felt more alert, and clear-headed, which was crucial for navigating daily challenges and making decisions from a place of strength.

4. Healing the Gut-Brain Connection

The gut and brain are closely linked, meaning that our digestive health can directly impact our mental well-being. I experienced digestive issues (diarrhea), so I focused on healing my gut with probiotics and gut-soothing foods.

What I Ate: I incorporated probiotic-rich foods like yoghurt and kefir, as well as prebiotic fibers like garlic and onions, to nourish my gut flora. Bone broth also became a gut healing staple for its gut-healing properties (I still drink it daily).

Impact: By supporting my gut health, I noticed an improvement in my mood and immune system. With better digestive health, I felt less weighed down and more emotionally stable, which gave me the strength to continue moving forward.

5. Hydration and Sleep: The Unsung Heroes

Lastly, I can’t overstate the importance of hydration and sleep during this period. Adequate water intake kept my energy up and helped me flush out stress-induced toxins, while prioritizing sleep allowed my body and mind to recover from the day’s battles.

What I Did: I made sure to drink as much water as I could every day (adding salt and lemon to avoid throwing off my electrolytes), and set a strict bedtime routine to ensure I got 7-8 hours of restorative sleep each night. I also practiced relaxation techniques before bed, such as deep breathing and journaling, to promote better sleep.

Impact: Staying hydrated and well-rested gave me a sense of balance and helped me approach each day with a calmer, more centred mindset.

Conclusion

Navigating the three years of intense trauma felt like a constant storm, with waves of uncertainty, stress and emotional upheaval. Throughout the years I spent fighting for what I believed in, I realized that while I couldn’t control the external circumstances, I could control how I nourished my body and mind.

Turning to nutrition as a foundation of strength allowed me to preserve my energy and clarity during the toughest days. I also leaned into other forms of self-care: daily nature walks to clear my mind and connect with the calming energy of the outdoors, and moments of laughter with my daughter, Emma, which helped me stay grounded in joy and hope. These practices, combined with the power of food to fuel my well-being, gave me the resilience to keep pushing forward, no matter what came my way.

I learned that nutrition isn’t just about eating the right foods; it’s about nurturing yourself when everything else is beyond your control. While I still carry the scars of the experience, I’m stronger and more aware of the power of self-care than ever before. If you’re facing a challenging situation - remember that you have the power to support your healing through intentional nutrition. By choosing foods that nourish your body and engaging in activities that uplift your spirit, you can create a foundation that sustains you through even the most challenging circumstances.

Even when life feels out of control, you can take steps to care for yourself. And sometimes, that’s exactly where your greatest strength is found.

Cheers,

Alexis Tanner, RHN

The Nutritionist Mama

*Disclaimer - this is my own personal experience and not medical advice.