Last updated Thursday, 21-Aug-2008 19:39:44 MST

Before starting any diet, always consult your physician. Also, be aware that many PTSD/hypoglycemic patients have food allergies. Avoid foods you are allergic to as allergic reactions stimulate the release of adrenaline, among other things.

There is some evidence that a number of PTSD patients also suffer from hypoglycemia (low blood sugar) or insulin resistance. Low blood sugar can affect the health and mental well-being of any patient and exacerbate PTSD symptoms.
Before we dive into the diet recommendations, I thought it might be helpful to take a look at how blood sugar can affect the body. Insulin’s purpose is to carry glucose into the cells to be converted into energy for the brain. The brain uses glucose exclusively and cannot maintain necessary neurotransmitters such as serotonin (the “feel good” chemical) without it.

When a patient has insulin problems, the body signals the pancreas to produce more insulin causing a drastic drop in blood sugar. The brain, which is wired to protect itself, reads this drop in blood sugar as a dangerous situation and begins to produce adrenaline. Adrenaline (a major stress hormone, also responsible for the fight-or-flight response) is needed to convert stored glycogen in the body back into glucose for the brain. Adrenaline can be produced in a split second, leaving the patient feeling tense, jittery, weak, and dizzy. With someone who suffers from PTSD, these constant drops in blood sugar can cause mood swings into panic, anger or desperation. Fortunately, you can make some dietary changes to help neutralize these drops in blood sugar.

  Avoid any stimulants. Remember, with PTSD you are already over stimulated. These would be sugars, caffeine (even decaf!), non-herbal tea, nicotine, and simple carbohydrates such as white bread, white rice, cakes, cookies, candy bars, soda and ice cream. Although your body may crave them, these foods can lead to an increase in symptoms. Since you want to feel more stable and in control, also avoid some fruit like bananas, grapefruit, melons, honey, and dates because they are high in sugar content. Eat these in moderation or not at all. Instead, eat berries such as strawberries, raspberries, blackberries and wild blue berries. These are high in fiber, with blueberries offering an outstanding 8 grams of fiber in a half a cup. When you combine these with yogurt, you are also combating the digestion problems that come with fight-or-flight syndrome.

  Try eating a combination of lean protein and complex carbohydrates every two to three hours. Not only is regular eating good for your waistline by increasing your metabolism, this combination helps prevent the sugar spike and crash. Good sources of proteins are eggs, white meat from chicken or turkey and fish. Complex carbs are whole grains and green vegetables – foods that are high in fiber and harder to digest. One of my greatest tips: eat an egg before bed! It helps keep blood sugar even throughout the night and decreases the likelihood of waking shaky or in a panic.

  Supplements can be extremely helpful as well. Try to get a good quality multivitamin without a lot of fillers. The more fillers that are in a vitamin the more junk you are putting in your body. I would suggest visiting your local health food store or speaking to a nutritionist for vitamins that may suit your individual needs. Also, tell your doctor AND your pharmacist about any and all supplements you are taking in order to avoid any potential side effects.

For me, I take an adult chewable vitamin and a liquid B complex purchased from GNC. B vitamins help calm and support the nervous system while providing energy. On some days, I also add in an Emergen-C packet which adds more B vitamins and vitamin C (nature’s antibiotic.) Be sure to speak with your doctor to see what is right for you.

Another supplement that may be helpful is Omega 3(fish oil), which is shown to help brain function. It is also used to lower cholesterol, improve depression and increase brain regeneration. The latest studies show that Vitamin D deficiencies have a significant impact on body functions as well. So, make certain to speak with a licensed nutritionist or your primary care doctor about the best supplements for your body. While there is a “range” considered normal, being at the upper or lower ends of those ranges can have an effect on your entire body. So, be certain to go over the results with them in detail and tell them you want to keep yourself at “ideal” levels. This way, they can advise you about areas you may want to supplement and areas that made need a decrease. You have a better chance of staying well when your body is in balance.

When changing your diet, it is easier to eliminate a couple items at a time. Start slow so that you do not feel overwhelmed by the changes you are making. I started by cutting out caffeine first, including all sodas, tea and coffee. Once I felt comfortable without caffeine, I moved on to pastas and rice. I replaced simple carbohydrates with whole grain choices and added more protein and vegetables. Lastly, I tackled sugary items like vitamin water, sweets, and bread. You may never be “perfect” with your diet, however you will notice that the less stimulating food and chemicals you put into your body, the better you will feel.

Please feel free to email us with any dietary ideas that have helped you.

Best of Luck and a Carrot of Hope.