Herbal and Natural Remedies for Holistic Trauma Healing

Supplements, Plants, and Exercises to Heal the Body from the Past

Photo by Shelby Miller on Unsplash

My journey began as a women’s health nurse after I experienced gendered violence and other profound traumatic experiences that reshaped my identity as a woman, mother, and human being. 

Surviving attempted murder, abuse, and assault made me realize that talk therapy alone wasn't enough; my body and nervous system needed holistic healing from within.

My appetite had changed, the things I could and couldn’t keep down after I ate had changed and my immune system was low. I needed to know what foods would help nourish my mental health, my immunity and help me get much needed sleep. I also had to know what foods were preventing my healing, if any.

How Trauma Changes the Brain and Gut

It turns out that our gut changes when we survive trauma. 

The way we digest foods and the nutrition our body needs changes in order to recover from the past and facilitate our healing process.

For example, when our immune system is compromised due to high levels of cortisol, stress, and lack of sleep, and we ingest something that contains bacteria that would normally not cause an infection, it can result in a gastro infection.

Furthermore, during post-traumatic stress, not only are we hypervigilant and have an exaggerated startle response, but so do the very cells of our body. This can trigger autoimmune responses, causing our cells to mistake regular, commonplace bacteria for hostile hosts and start a slew of exaggerated immune responses including inflammation, constipation, or a leaky gut. 

In simple terms, traumatic events or chronic stress imprint on the nervous system, leading to significant sudden shocks or a series of smaller shocks. This leaves the body temporarily stuck in survival mode, marked by the fight/flight/freeze/fawn response.

• Living with the Flight Response: Previous survival instincts of consistently evading unsafe situations might contribute to a persistent sense of urgency, chronic anxiety, and later-life panic - manifesting in a body still wired for the instinct to 'escape, run away.'
• Living with the Freeze Response: Feeling unable to escape traumatic experiences in our past may result in a constant feeling of stuckness later in life, impacting relationships, preventing us from making necessary changes, and causing feelings of helplessness, numbness or depression – reflecting the imprint from an interrupted flight response where freeze was the only viable option.
• Living with the Fight Response: In addition to the survival responses above, some may have learned to fight or argue through life as a survival mechanism. We may live with the feeling that others cannot be trusted, or are out to cause harm or neglect our needs.
• Living with the Fawn Response: The 'fawn' or 'people-pleasing' response is another common survival reaction characterized by neglecting our own needs, wants, views, and opinions to prioritize someone else’s instead. We often learn this fawn response from needing to placate, soothe, or emotionally pacify a demanding, unavailable, inconsistent, or unstable caregiver or family member in our past.

The healing process from imprinted traumatic experiences can extend for weeks or even years as the body seeks to relearn safety and find rest in a world reshaped by challenging experiences.

Rarely do therapists or psychiatrists have the educational background to recommend holistic approaches to mental health. While adept at recognizing mental illness, dysfunctional thought patterns, and bad habits, recommending herbal and natural remedies for holistic trauma healing isn't typically their expertise.

Renowned trauma healing experts such as Dr. Bessel Van Der Kolk, Dr. Bruce Perry, Peter Levine, and Gabor Maté agree that holistic approaches are necessary for healing the body from trauma.

Understanding the Role of Gut Microbiome in Holistic Trauma Healing

What Is The Gut Microbiome? 

Dr. Tracy King, Rewire Trauma Therapy’s consulting clinical psychologist, explains that the human gut microbiome is an ecosystem crucial for various aspects of health. It comprises microorganisms residing in the digestive tract, training the immune system to distinguish harmful intruders from harmless ones.

Positive interactions and nurturing relationships profoundly impact gut microbiomes, crucial for optimal health. Disruptions in the microbiome can lead to inflammatory conditions like Irritable Bowel Syndrome, Diabetes, and Crohn's Disease. Individuals with chronic stress may experience compromised digestion and nutrient absorption due to the persistent activation of the sympathetic nervous system (SNS). 

The nervous system benefits most from being in a 'rest and digest' state. Alterations in the gut microbiota composition can influence neurotransmitter levels, affecting mood, cognition, and behavior. Engaging in safe and co-regulated social interaction that keeps us in a 'rest and digest' state creates a more robust gut microbiome, providing better digestive health and resilience to stress.

Photo by Clément Bergey on Unsplash

How Is Our Gut Affected by Trauma? 

Dr. Vanessa Ruiz, RN-BSN, Rewire Trauma Therapy’s consulting Naturopathic Doctor, establishes a strong link between PTSD and the body's coping and healing mechanisms after trauma. Dr. Vanessa’s insights can be summarized into ten points to provide insight into herbal and natural remedies for holistic trauma healing:

• Trauma's Connection to Diet: Traumatic events induce increased energy demands, leading to issues like elevated cortisol, insulin resistance, and impaired digestion. Proper nutrition is crucial for supporting the body's recovery processes during and after trauma and chronic stress.
• Metabolic Dysfunction in PTSD: PTSD is frequently associated with challenges in how the body metabolizes energy, resulting in issues such as imbalances in blood sugar and hypertension.
• Pantothenate and CoA Pathway: A specific biochemical pathway involving pantothenate (B5) and CoA biosynthesis in energy production is crucial. Understanding this pathway unravels the link between nutrition and PTSD.
• Role of BMI and Depression: Factors such as BMI, weight, anxiety, depression, and antidepressant use impact the variety of beneficial bacteria in the gut, underscoring the need to address metabolic issues for overall well-being.
• Childhood Trauma and Metabolic Pathways: A history of childhood trauma is associated with changes in metabolic pathways, emphasizing the lasting impact of negative experiences on gut health.
• Beneficial Gut Bacteria: Certain helpful bacteria, like Eubacterium eligens, play a role in protecting against PTSD. They produce substances that promote a healthy gut, regulate the immune system, and synthesize essential nutrients.
• Factors Affecting Susceptibility to Trauma: Susceptibility to trauma is influenced by factors like an underdeveloped nervous system in infants, genetic makeup, early caregiver relationships, and exposure to hostile events in marginalized populations.
• Resiliency Factors in PTSD: Modifiable factors contributing to resilience include maintaining a healthy gut from an early age, exposure to beneficial fatty acids, high heart rate variability, social support, and a diet rich in antioxidants while keeping inflammation low.

Approaches to Building a Healthy Gut

Building a healthy gut involves adopting a whole foods diet rich in vegetables, fruits, legumes, and fish, such as the Mediterranean diet. Somatic work and meditation, addressing high-stress hormones like cortisol, are crucial, as cortisol can halt digestion. Consistently adding diverse fermented foods like yogurt and sauerkraut to the diet can also help to enhance the gut microbiome.

Supplements for PTSD 

A developed supplement, TraumaSoothe, addresses common issues seen in PTSD, such as low GABA and heightened sympathetic states. It aims to balance cortisol levels, enhance sleep, and improve gut motility.

Why Are Herbal and Natural Remedies for Holistic Trauma Healing Necessary? 

To help the body feel safe in the 'post-trauma' world, it needs to relearn how to turn off survival responses and reorient the nervous system to safety. This is best achieved through body-based movement therapies rather than talk therapy.

These therapies not only aid in stopping other PTSD-related symptoms like flashbacks, triggers, and anxiety but also contribute to improved sleep. In addition to insomnia and nightmares, individuals often experience difficulty focusing and concentrating. Trusting the body's healing journey and adopting solutions that support the nervous system are crucial.

How Can I Introduce Herbal and Natural Remedies into My Holistic Trauma Healing Journey?

1. Consider body-based somatic movement therapies like walking, swimming, or dancing.

Many therapists and their clients use Rewire Trauma Therapy’s self-paced, 10-minute online therapies, including Trauma-Informed Yoga, Karate, Martial Arts, Qigong, Tai Chi, Somatic Therapy, Vagal Toning, Art Therapy, and Dance Therapy.

2. Nutritional and herbal supplements 

• Drink 6–8 cups of water per day to dilute high cortisol levels.
• Maintain a low-sugar, high-protein, and high-fiber diet to avoid blood sugar crashes.

Herbal Supplements:

• Ashwagandha: Relieves restlessness and anxiety, enhancing overall mood.
• L-Theanine: Aids the body in returning to a state of homeostasis.
• Melatonin: Softens the body into a state of restorative rest.
• GABA: Calms the central nervous system, reducing anxiety and stress.
• Hops Extract: Nurtures the nervous system into a state of calm.
• California Poppy: Soothes and regulates the nervous system.
• Valerian Extract: Enhances mood and promotes restorative sleep.
• Vitamin B6: Promotes brain health and improves mood.
• 5 HTP: Improves mood by increasing serotonin levels.
• Magnesium: Regulates the nervous system and boosts brain function.

Supplements:

TraumaSoothe: This is an herbal supplement with the herbal nutrients above and is designed to address difficulty sleeping and soothe the nervous system after trauma. It includes Hops, Melatonin, B6, California Poppy, Valerian Extract, GABA, Magnesium, 5-HTP, L-Theanine, and Ashwagandha.

Courtesy of Traumasoothe.org

• Consider fish oils for optimizing brain function 

• Probiotics for nurturing a healthy gut microbiome

• Turmeric and ginger help reduce inflammation related to a hyperactive (think paranoid) immune system that can lead to auto-immune disorders. 

Healing our brain and nervous system from traumatic experiences and improving our disturbed sleep actively requires relearning safety and guiding our nervous system out of survival mode.

All of the tips above including Rewire Trauma Therapy’s online therapy programs and TraumaSoothe’s herbal supplement offer avenues for this reorientation, facilitating a return to the present moment. 

Physical activity including body-based movement therapies and a nutritious diet play pivotal roles in managing stress hormones and preventing recurring survival responses. 

The path to healing the brain and body from trauma is multifaceted, requiring patience, self-care, and holistic approaches. Trust in your body’s healing journey and embrace solutions that provide support. 

Most importantly, be patient and kind to yourself because healing isn’t linear and sometimes it feels like we take one step forward and two steps back, but remember that you are indeed growing each and every day.