Managing symptoms is one of the best things you can do to recover from PTSD.
And there’s one simple secret…
Health has a massive impact on how someone with post-traumatic stress disorder manages. Physical health, mental health, and lifestyle choices are all linked to one another in ways that directly impact PTSD symptoms.
The good news?
The little things we do for our health every day can make a big difference. Exercise, nutrition, and sleep all contribute to managing trauma symptoms.
In this article, you’ll learn:
- The importance of health for PTSD
- Exercise: one of the best treatments for PTSD
- Nutrition and PTSD symptoms
- Sleep and trauma
- Working with a PTSD psychologist
The Importance Of Health For PTSD
Post-traumatic stress disorder is more common than you might think.
13 million Americans had PTSD in 2020, according to the National Center for PTSD. So the symptoms of PTSD are affecting millions of people every day – including flashbacks, nightmares, anxiety, and hypervigilance.
The problem is PTSD doesn’t just affect someone’s mental health…
Physical health is impacted, too. Rates of diabetes, obesity, and cardiovascular disease are all higher in people with PTSD. The connection between physical and mental health is clear.
One of the best things you can do when struggling with PTSD is to work with a qualified PTSD psychologist. Seeking PTSD counselling at The Anxiety Clinic ensures you get support for both the psychological symptoms and the health behaviours that can make it harder to recover.
A whole-person approach works best.
Professional, psychological support coupled with healthy lifestyle choices creates a strong foundation for managing PTSD in the long-term.
Exercise: One Of The Best Treatments For PTSD
One of the best things you can do to manage PTSD symptoms?
Get some exercise.
Science has consistently shown physical activity can help someone with PTSD feel better. Exercise can reduce anxiety, improve mood, and regulate the stress response that becomes overactive after a traumatic experience.
Why does this happen?
- Reduce hyperarousal symptoms – Exercise burns off stress hormones like cortisol and adrenaline
- Better sleep – Physical activity promotes deeper, more restorative sleep
- Improved mood – Releases feel-good brain chemicals like endorphins
- Healthy coping – Offers a replacement for unhealthy coping mechanisms
One systematic review published in Military Medicine found evidence that exercise can be an effective treatment for PTSD. The more exercise a person completed, the more their symptoms decreased.
Intensity or type of exercise did not seem to matter. Walking, swimming, cycling, yoga, strength training – it did not matter. What was important was being consistent with a physical activity that the person enjoyed.
Most health experts recommend 30 minutes of moderate activity most days of the week. But something is better than nothing. If someone can only manage a 10-minute walk, then that’s better than no walk.
The best place to start is somewhere and work up from there.
Nutrition And PTSD Symptoms
Food matters more than most people realise.
Nutrition directly impacts brain function, mood regulation, and the body’s stress response. A poor diet can make PTSD symptoms worse. A good diet supports the recovery process.
There are specific nutrients that are important for mental health:
- Omega-3 fatty acids – Fatty fish, walnuts, and flaxseeds are high in these essential fats that support brain health and may have anti-inflammatory effects
- Vitamin D – The “feel good” vitamin. Deficiencies are common in people with PTSD
- Magnesium – Calms the nervous system and can help with anxiety
- B vitamins – Needed for neurotransmitter production and energy
Limit processed foods, caffeine, alcohol, and sugar. These can trigger mood swings, disrupt sleep, and make anxiety worse.
A balanced diet full of vegetables, fruits, lean proteins, and whole grains will provide the nutrients the body needs for healing.
It’s like this…
The body cannot heal itself without proper fuel. Trauma takes a physical toll on the body. Nutritious food helps the body repair that damage at the cellular level.
Sleep And Trauma
Sleep issues are a common problem with PTSD.
Nightmares, insomnia, and restless sleep are the norm for most people who experience trauma. The problem is, poor sleep makes all the other symptoms of PTSD worse. This sets up a vicious cycle of sleep problems.
Breaking this cycle is critical to recovery.
Good sleep hygiene habits include:
- Consistent bedtime routine – Going to bed and waking at the same time each day
- Cool, dark room – The best environment for sleeping
- Limiting screens before bed – Blue light blocks natural sleep hormones
- Avoiding caffeine late in the day – Caffeine disrupts sleep quality
When all of these changes have been tried, and the person is still not sleeping well, professional help may be needed. Processing the trauma with a PTSD psychologist often leads to improved sleep as a natural byproduct. Some people require additional, sleep-specific treatment.
Good sleep is essential to allow the brain to process emotions and memories correctly. Without it, the nervous system remains in a state of high alert.
Working With A PTSD Psychologist
Health behaviours alone are not enough to heal PTSD.
Professional treatment is the best way to recover. Evidence-based therapies like CBT and EMDR are proven to be effective in reducing symptoms. A qualified PTSD psychologist can assist in the following ways:
- Accurate diagnosis – Ensuring symptoms are correctly identified and understood
- Trauma processing – Working through traumatic memories in a safe and supportive environment
- Coping strategies – Learning healthy ways to manage triggers and symptoms
- Addressing co-occurring problems – Depression, anxiety, and substance use often occur alongside PTSD
The combination of professional treatment and healthy lifestyle choices leads to the best outcomes. Exercise, nutrition, and sleep all support the therapeutic work being done in sessions.
It’s an integrated approach that treats the whole person, not just the symptoms.
Summary
Health plays an important role in managing PTSD symptoms.
Exercise can reduce anxiety and improve mood. Nutrition supports brain function and healing. Sleep is essential to allow the body to recover. Professional psychological support provides a foundation for positive change.
The elements do not work in isolation.
They support each other and are part of a connected system. Improving one area often has positive ripple effects in others. Better sleep leads to more energy for exercise. Better nutrition can lead to clearer thinking in therapy sessions.
The path to managing PTSD includes:
- Regular exercise
- A nutrient-dense diet
- Prioritising sleep
- Working with qualified mental health professionals
Recovering from PTSD is possible.
Taking care of physical health, alongside mental health, creates the best conditions for healing and moving forward. Small steps add up over time. Pick one thing and start there.
