Why Eating Right, Moving Your Body, and Taking Your Vitamins Can Change Your Mental Health (and Your Life!)
There’s a saying in the wellness world that “the body keeps the score,” and if you’ve been through trauma or suffer from anxiety, your body is definitely keeping tabs. Maybe you’ve noticed it in the tightness of your shoulders, the pit in your stomach that feels like it's always hosting a party, or the constant buzzing of your thoughts. You might be doing the therapy thing—maybe even the deep stuff like CRM and ART—and making progress in untangling old emotional knots, but something still feels off. Well, my dear reader, it could be time to look in your pantry.
You see, healing isn’t just about what happens in your head—it’s about your whole body. And that’s where exercise, nutrition, and some well-placed supplements like B-complex, zinc, and inositol come into play. These aren’t just wellness buzzwords; they’re game-changers when it comes to your mental health. Let’s dive in, shall we?
The Vicious Cycle of Trauma, Anxiety, and Body Breakdown
Let’s start with what I call “the spiral of doom.” (Okay, that might sound a bit dramatic, but bear with me!) When you’re stuck in cycles of anxiety or trauma, your body often goes into survival mode. Your sleep gets wrecked, your appetite tanks or skyrockets (hello, emotional eating!), and sometimes even getting out of bed feels like an Olympic event. And what happens when we don’t sleep well, don’t eat well, and don’t move? More anxiety. More stress. More depression. Rinse and repeat.
Your nervous system, already frayed from the trauma, starts waving the white flag. And when you’re deep in that survival loop, the last thing on your mind is hitting the gym or whipping up a nutrient-packed quinoa salad. But ironically, not eating well and not moving can actually make the symptoms of anxiety, depression, and PTSD worse. It’s like adding fuel to an already raging fire.
But here’s the good news: you can stop the spiral. By paying attention to how you nourish your body and move it, you can start giving your nervous system the love it needs to calm down, which can make everything—from your sleep to your moods—a whole lot better.
Movement: It’s Not About the Scale
I get it—exercise can feel like a dirty word, especially if you’ve had it shoved down your throat as a magical cure-all or (worse) as punishment for eating that donut. But we’re not here to talk about punishing your body. We’re here to talk about helping it help you.
When you move your body, whether it's a brisk walk around your neighborhood or a full-on sweaty session of yoga or dancing in your living room to rock en Español, you’re doing more than burning calories. You’re sending signals to your brain that it’s safe to relax. You’re releasing endorphins, those feel-good hormones that lift your mood and reduce pain. And you're helping your brain shake off some of that stuck energy from old traumas or current stressors.
Think of it like rebooting a glitchy computer. Movement clears the cobwebs out of your nervous system. That’s why when you move, even in small ways, you can often think a little clearer, feel a little lighter, and maybe, just maybe, that buzzing in your head starts to quiet down.
Fuel Your Brain: It’s More Than Just Kale
Let’s talk food—and not in the “eat this, not that” way that’s loaded with guilt and shame. No, I’m here to help you see food as fuel, specifically for your brain.
Our brains are picky eaters, requiring specific vitamins and minerals to function well, especially when we’re dealing with the wear and tear of trauma, anxiety, or both. These nutrients may not be the first things that come to mind when considering mental health, but they can play a significant role in your emotional well-being. For instance, B-complex vitamins are essential for producing neurotransmitters like serotonin and dopamine, which regulate mood and reduce stress. Research suggests that individuals with low levels of B vitamins may experience increased anxiety and depressive symptoms (Bender et al., 2017). Foods rich in these vitamins, such as leafy greens, eggs, and legumes, can serve as your brain's best friends.
Then there's zinc, an underappreciated hero in the realm of mental health. Studies have shown that low zinc levels correlate with heightened anxiety and depression (Berk et al., 2017). Zinc helps regulate neurotransmitters and supports a healthy immune system—both crucial for maintaining a positive mood. You can find zinc in foods like meat, seeds, and nuts, making it a valuable addition to your diet.
Finally, let's not forget inositol, an unsung MVP particularly beneficial for those grappling with anxiety and obsessive thoughts. Research indicates that inositol may help reduce anxiety and panic attacks by balancing brain chemicals, especially serotonin (Benjamin et al., 2006). While it's found in fruits, beans, and grains, taking it as a supplement might provide that extra edge. When combined, these nutrients can help break the cycle of anxiety, trauma, and poor health habits, creating a more supportive foundation for your mental well-being.
But Don’t Overdo It: Meet With a Doctor
Now, before you run off to buy every vitamin and supplement in sight, here’s the part where I get to play the “responsible therapist” card: I am not a doctor. And I highly recommend you consult with one—specifically a functional medicine doctor or someone trained to understand the delicate balance of your body. Why? Because overdoing it with vitamins and supplements can cause more harm than good. Seriously, too much zinc can actually mess with your immune system, and an overload of B-complex vitamins can lead to other imbalances. Getting tested to know exactly what your body needs is so important, especially when your mental health is on the line. Too much of a good thing can wreak havoc.
Why It All Matters for Trauma and Anxiety Recovery
So how does all of this tie back to trauma recovery and anxiety? Well, trauma and chronic stress wear down your body, plain and simple. They drain your energy, tax your nervous system, and throw your brain’s chemical balance out of whack. If you’ve experienced generational trauma, you might be dealing with stress patterns passed down from previous generations, affecting your body on a cellular level. Your brain, gut, and nervous system are in constant communication, and if one of those systems is struggling, the others are likely to suffer too.
When you move your body, feed it right, and give it the nutrients it needs, you’re setting up your whole system for success. Think of it as creating a solid foundation for the deeper work you’re doing in therapy. The mind-body connection is real—your physical health is directly tied to your mental health. It’s hard to process trauma or deal with anxiety when your body feels like it’s running on empty or constantly fighting off stress.
Let’s Be Real—No One’s Perfect
Here’s where the emotional honesty comes in: none of us are going to be perfect at this. You’re not going to eat right, exercise, and pop your supplements every day without fail. And that’s okay. The goal isn’t perfection. The goal is to give yourself the best possible shot at feeling better, healing deeper, and breaking those old patterns that keep you stuck. Some days, just remembering to drink enough water is a win. Other days, you’ll be on top of it all. Celebrate both.
So, the next time your therapist talks about the importance of movement or vitamins, don’t roll your eyes. Know that they’re onto something. Your mental health is a full-body affair, and you’re worthy of giving your brain and body the care they need to help you thrive.
Takeaways
To support your mental health and aid trauma recovery, focus on nourishing your body through proper nutrition, regular exercise, and key supplements like B-complex vitamins, zinc, and inositol. Understand the vicious cycle where anxiety and trauma can lead to poor eating and inactivity, worsening your symptoms. Remember, movement isn’t just about burning calories; it’s essential for releasing built-up tension and boosting your mood. Consult with a healthcare professional to ensure you’re getting the right nutrients without overdoing it, as balance is crucial. Ultimately, prioritizing your physical health is vital for enhancing your mental well-being and fostering a deeper healing process.
About the Author
Elizabeth Trujillo is a Licensed Marriage and Family Therapist providing virtual therapy services in English and Spanish to those living in California. Elizabeth specializing in trauma recovery, anxiety, and generational healing. With a deep passion for empowering moms to break the cycle of trauma, Elizabeth combines her expertise in mind-body-spirit modalities like CRM and ART with a compassionate, humorous approach. Drawing from her own experiences as a mother and a lifelong learner of psychology, she believes in the transformative power of emotional honesty and connection. Elizabeth is dedicated to helping women navigate the messy journey of motherhood while fostering resilience in themselves and their children.
