Tag: trauma

How to Nourish Your Body From Trauma

Posted on by Arianne Missimer

Have you experienced trauma? Whether it was a specific childhood event, a recent experience, or an ongoing situation, you might be in therapy and practicing somatic techniques. You’re doing everything you can, but progress feels difficult. Dissociation, feeling stuck, or numbness might be present. You might even procrastinate because it all just feels so hard. You know what you should do, but taking action is incredibly challenging.

Today, we’ll discuss how to nourish your body after experiencing trauma. This topic is particularly important to me for several reasons. In my practice, I see many clients struggling with frustration. They know the right steps to take, but following through feels impossible. Despite therapy and professional support, they find it difficult to maintain progress.

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Understanding Trauma

Trauma can affect us both physically and emotionally. It can leave us feeling stuck, numb, and overwhelmed. This is because trauma can deplete our resources, leaving us with nothing left to give. 

This is where I find it to be really important to look at it through this functional medicine lens, but quite frankly, even on a more basic level, is looking at it from a physical perspective.

4 Ways to Nourish Your Body From Trauma

What do we need to do to nourish our body physically so that we can address the emotional component? 

Water Intake

Often, when someone has experienced significant trauma and struggles with anxiety and depression, I begin by focusing on something simple: water intake. If they’re not drinking enough fluids throughout the day, getting them to drink adequately becomes our first step.

But there’s more to it than just water. True hydration involves electrolytes as well. Water carries nutrients to our brains, and if we’re constantly foggy or overwhelmed, it might be because we’re not getting enough water or proper hydration to our brains. Electrolytes help water reach the brain and deliver those essential nutrients. Without them, we become depleted.

Adding Protein

Protein plays a critical role in forming neurotransmitters like dopamine, serotonin, and GABA. These neurotransmitters help reduce feelings of fear and anxiety. Protein also supports hormone health and production.  Therefore, getting enough protein and other nutrients in your diet is crucial for proper neurotransmitter and hormone production/conversion.

Inconsistent protein intake not only impacts brain function (feeding the brain), but can also decrease cravings for sugary carbohydrates. These carbohydrates can further disrupt your blood sugar levels. So, protein helps you feel fuller and maintain consistent energy levels throughout the day. 

Meal Timing

Meal timing can vary depending on the individual, but for those recovering from trauma, I generally recommend eating every 3-4 hours. This helps to avoid blood sugar crashes, which can further stress an already overwhelmed system.

People who have experienced trauma often struggle to manage additional stress because their nervous system is compromised. We want to promote a state of resilience, where the nervous system can handle some fluctuations without becoming overly stressed. However, when dealing with the aftermath of trauma, even minor stressors like hunger or dehydration can be tipping points. Therefore, consistent meal timing (every 3-4 hours) and balanced meals are crucial for maintaining a healthy nervous system.

Nutrients

Once our basic needs are met, I like to take a holistic approach to nutrients. This allows for a deeper dive into what will make you truly thrive. The food we eat impacts every aspect of our biochemistry and how we function. It’s not just about survival; it’s about thriving.

By understanding how food affects everything from mood and energy to performance and beyond, you can appreciate the power of food to rebuild your body and support its natural healing ability. When you feed your body what it needs, you can see a real difference.

Key Takeaway

Once these basic needs are addressed and we take a systematic, step-by-step approach, your body will gradually start to feel better. This improvement translates to better input for your brain, as so much of how we function relies on sensory information. With better sensory information from your organs, you’ll experience improved interoception or a heightened awareness of yourself.

This improved state can make it much easier to connect with your therapist and discuss your challenges. You’ll be in a better position to utilize the strategies you’ve tried before, and hopefully, they’ll have a more significant impact now.

While we can eventually delve deeper into topics like inflammation, it’s crucial to start with the fundamentals. This is what I’ve repeatedly seen as most effective in my practice, and it’s why I wanted to emphasize it today.

Hopefully, you’ll have the opportunity to look at many of the vagus nerves and some somatic exercises that are on our website and YouTube channel. You can see how much of an impact they have on giving us a more regulated nervous system state. 

If this was helpful, please give it a like, share it, and subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Our goal is to help you live your best life, heal, transform, and, more importantly, thrive.

You can always join us in our app, the Movement Paradigm. We have lots of challenges every other month—everything from movement to the nervous system, nutrition, and so on. And we have a great community of people. 

You can also reach out to us for an individual appointment as it relates to the physical pain that you might be having and any emotional issues that you’re dealing with, such as anxiety or depression. If you really want to get to the root cause, please reach out to us.

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Biology of Trauma: How You Can Heal

Posted on by Arianne Missimer

Are you experiencing ongoing health issues that just can’t seem to be resolved—autoimmune disease, chronic gut issues, maybe things like neurodegenerative disease? Maybe you’ve experienced trauma as a child or as an adult, and you know that it might be affecting your body physically, but you’re just not sure how?

In this blog, we’re going to talk about the biology of trauma—how trauma can affect our physiology.

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Why understanding the biology of trauma is important

I’m interested in trauma because I have experienced a fair amount of trauma in my life, just like so many of us have. One of the things that I’ve learned, however, is how movement has healed my body. Understanding the science of why movement is so powerful in healing and being able to discharge energy is so important. Also, understanding how, without addressing repressed and suppressed emotions and trauma, it can result in physical issues, such as cancer and other chronic health conditions.

The Polyvagal Theory and how it relates to trauma 

I think it’s always helpful to start with the Polyvagal Theory. This theory is by Dr. Steven Porges, and it really gives us a great visual representation of our nervous system.

Ventral vagal state (social engagement/safety)

As we break down the three aspects of our responses to our nervous system, let’s start with the state of social engagement. I like to refer to that as our state of safety, our state of connection, and our ability to relate. This is where we can connect to ourselves, connect to the greater world, and be compassionate, grounded, and mindful. From a physiological standpoint, this is where we’re able to rest and digest and have optimal immunity, mobility, and digestion in our gut.

Sympathetic state (mobilization/activation)

When we think about our fight or flight response, which many of us are familiar with, we consider it as our survival mechanism. In the fight or flight state, we’re primed to survive. Blood rushes to our extremities, our pupils dilate, and our blood pressure and heart rate elevate. We’re preparing to either fight or flee to ensure our survival.

Dorsal vagal state (immobilization/collapse/emergency)

Then, there’s our freeze state, also referred to as the dorsal vagal state, while the state of social engagement is known as the ventral vagal state. 

In this freeze state, we can become overwhelmed, disconnected, and even experience shutdown or suicidal thoughts. From a physiological standpoint, you can think of it as our emergency state. Our body doesn’t know what else to do and simply can’t continue. This is where trauma comes into play. 

When we’re in a fight or flight state, we activate the HPA axis, our hypothalamic-pituitary-adrenal axis, which is our body’s stress pathway. This is when cortisol and adrenaline are released, and it’s meant to protect us. It’s not inherently a bad state, as we often think. However, if this state persists for an extended period, with continuous stressors, we reach a point where we just can’t go on anymore.

When we haven’t dealt with these things, we can’t even process them. Additionally, consider that when we don’t have enough in the tank to keep going—not enough nutrients due to the damage caused by constant cortisol and adrenaline release—we become depleted. In either of these two cases, we move into a freeze state, which is our dorsal vagal response, our emergency state. This is when physical issues start to manifest.

In this state, we might receive a new diagnosis of an autoimmune disease. We might begin to experience dysautonomia, a dysregulation of our nervous system, which includes heart rate fluctuations such as bradycardia (low heart rate) or tachycardia (high heart rate). We could also experience symptoms like dizziness and blood pressure dysregulation.

Additionally, we could develop conditions like cancer or persistent gut issues that we keep trying to treat but just can’t seem to get better. Often, this is where the biology of trauma begins to reveal itself. When trauma hasn’t been addressed or discharged, it leads to physiological changes that ultimately alter our biology. These changes affect how our physical being copes with life’s stressors and continue to function.

The role of fascia in trauma response

Additionally, we also need to consider the fascial aspect of our physical response to trauma. When we’ve experienced any kind of trauma, it can look very different for each person, as it’s filtered through our own unique lenses, including our belief systems, values, and biases. Two individuals exposed to the same event might have entirely different responses due to these factors.

Regarding fascia, think of it as our three-dimensional network surrounding our organs and muscles, acting like the glue that holds everything together and serving as our force transmission system. However, when we have patterns of trauma, whether physical or emotional, it can ultimately impact all the information traveling to the brain. In our fascia, we have more interoceptors than proprioceptors. Interoceptors are the receptors responsible for providing us with internal awareness of self, like hunger, pain, heart rate, and breathing rate.

So, information from our internal environment is constantly signaling to the brain. These cues are consistently directed to the insular cortex of the brain, which is another major factor in how we hold these patterns in our body.

To illustrate, consider if you’ve ever had a scar, whether it’s from a c-section, thyroid tracheotomy, or any other type of scar on your body. A scar is essentially fascia with collagen fibers that typically have a certain arrangement but become cross-linked, making the tissue strong but less elastic. When we begin to address these scars, we often experience emotional releases. This is because a scar is connected to many things, including our physical tissue and the traumatic events related to surgery, falls, or injuries. 

Working on a scar can lead to significant emotional releases, shedding light on how our fascia and tissue influence our emotions. By considering all this information, there is a path to healing your body both physically and emotionally.

How you can heal your body

So, how can you heal your body? 

1. Address your health conditions

First, you want to address your health conditions. This might sound counterintuitive, as you may have expected me to say to address the trauma first. However, when your body is simply unable to cope any longer and you’re completely depleted, addressing these physical issues becomes crucial.

This depletion can manifest as nutrient deficiencies, such as magnesium and zinc, especially when you’re under significant stress, which depletes these essential nutrients needed for overall function. You also need to address physical issues like gut problems, including parasites, SIBO, or leaky gut. If you’re dealing with mitochondrial issues leading to chronic fatigue, chronic pain, and similar problems, these must be addressed as well.

Addressing these physical issues allows your body to start processing some of the emotions and provides the opportunity for your body to feel safe again. In the state of social engagement, we need to feel safe and connected. Unresolved past traumas that haven’t been processed leave us feeling unsafe as if we’re in a constant emergency state. Therefore, it’s important to address physical issues to kickstart the journey of healing from trauma.

2. Bottom-up approach

We often think about dealing with our trauma and emotions, in general, from a cognitive perspective. We try to rationalize and talk ourselves out of feeling a certain way in various circumstances, which can be quite challenging. When we consider a bottom-up approach, we focus on somatics, which essentially means movement.

Somatic practices involve utilizing the body to process and discharge emotional energy. One key aspect is working with the fascial tissue. It’s important to move the body in a safe way, allowing ourselves to release and process this energy literally. Various practices can help on this journey, such as somatic experiencing and Dance Movement therapy, which is considered one of the original somatic practices. The core idea in somatics is a movement-based approach.

For example, you can try a simple exercise like the butterfly hug. Bring your arms over your chest, interlace your fingers, and let your hands rest gently on your chest. Just this act can bring comfort, soothe your feelings, and make you feel safe and supported. Begin to alternate and create a slight vibration in your body, providing sensory information and allowing your body to settle in.

It’s important to stay in the exercise until you genuinely feel a response. Often, we cut such practices too short. Don’t rush it. Allow yourself the gift of time to feel comforted and safe. Whether that takes 1 minute, 3 minutes, or 5 minutes, it’s okay.

3. Integrate everything together

Third, it’s essential to integrate everything together because we must ensure that we’re addressing the physical issues comprehensively. We can’t simply attribute a physical health condition solely to trauma. Instead, we need to examine the physical condition in isolation and make sure we’re managing all aspects of it. This includes treating symptoms and addressing the underlying causes while simultaneously working on the journey of learning to regulate your nervous system.

Understanding the power of the autonomic nervous system is crucial. You can find more information on this in my blogs and videos about the vagus nerve. There are numerous ways to examine how our nervous system functions and regulates our autonomic functions, which encompass everything from our breathing and heart rate to digestion and swallowing. When we can address all these aspects, we create a more comprehensive approach to healing.

We learn how to regulate our nervous system throughout the day, enabling us to return to a resilient zone. This allows us to navigate any stressors that come our way, whether they’re flying at us rapidly or occasionally. However, it takes time, practice, and a deep understanding of your nervous system.

When you truly understand your nervous system, you realize that you have significant control over it, and you gain the power to choose what to do, when to do it, and how to do it for yourself. There’s no one-size-fits-all solution for everyone. In my online vagus nerve course and somatic course, I provide various exercises, but you have to find what resonates with you personally.

By addressing this through a movement-based approach, taking care of physical issues, and understanding the connection between your physical health and trauma, we can truly help you heal your body and live your best, thriving life.

If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple. Get a 7-day FREE trial!

If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.

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The Body’s Emotional Landscape: Exploring Fascia, Interoception, and Trauma

Posted on by Arianne Missimer

Have you ever wondered how emotions and traumas are stored in your body? Join us as we explore the fascinating connection between fascia, emotions, and healing. Discover the role of fascia in our physical and emotional well-being, the impact of trauma on interoceptive awareness (internal awareness of self), and effective ways to release emotions and facilitate healing.

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The Body’s Emotional Landscape

We know all too well how emotions have such an impact on our thoughts. But we also want to recognize how emotions have such a profound effect on our physical body. You may have heard that emotions and traumas are stored in our bodies. We will talk briefly about the science behind it and exactly what that means.

Our focus will be on the role of fascia in emotions and trauma, as well as interoceptive awareness, which connects to our internal self-awareness. Additionally, we’ll examine how trauma stored in the body can lead to various physical and emotional responses. Most importantly, we’ll learn how to heal and restore our body’s balance.

The Role of Fascia in Emotions

Let’s talk about the role of fascia in emotions. Our fascia is our three-dimensional network that surrounds everything in our body, from our muscles, joints, and bones to our nerves, lymph, and organs; it’s our connective tissue, the glue that holds everything together. Therefore, it is perhaps one of the most powerful systems in our body.

Trauma and stress can lead to a lot of physical changes in our bodies. Think about when we’re stressed; we might hold the tension in our neck and shoulders. If you’ve ever had jaw issues, such as TMJ, you may have noticed clenching and grinding due to ongoing stress.

In our bodies, chronic tension patterns can arise due to various factors. To better understand this, consider the concept of fascia, which should ideally possess both elasticity and the ability to generate tension, known as tensegrity. However, when we experience altered patterns over time, these changes can affect our fascial tissue.

Our tissue is meant to have elasticity, allowing free movement while also providing tension and structure. Imagine a scenario where our tissue undergoes an altered pattern for an extended period. Think of a rubber band with a knot in it. Even if we keep stretching the rubber band, the knot remains. In fascial tissue, we can develop patterns of restrictions, leading to potential issues like pain, dysfunction, and impaired movement.

Lastly, as it relates to fascia, fascia is our force transmission system, so when this system is altered through surgery, some type of adverse event, or injury, it can change how we move through the world. This can change our ability to move efficiently; it can affect our ability to move freely, and ultimately, this can greatly influence our emotions.

Interoceptive Awareness

Interoception is our internal awareness of self. It gives our brain information about things like pain and temperature. Our interoceptors are mechanoreceptors located in the fascial tissue and primarily in the viscera. These interoceptors provide input to the insular cortex of our brain,  where we can process emotional information.

It is estimated that we have up to seven times more interoceptors in our fascia than proprioceptors, which detect joint position and movement. Therefore, we can see the impact this will have on our emotions and our physical being.

Trauma’s Imprints on the Body

When we have experienced trauma in our lives—and that could be unique to each of us and how we perceive what is traumatic—this can interrupt the interoceptive processing between our body and our brain.

We could become more hyper-vigilant. This could lead to becoming hyper-aware of your sensations. For example, in the case of chronic pain, which is associated with trauma, our brain is sensitized. It detects and senses pain, even when there is no tissue damage.  

On the other hand, it can contribute to a hyperarousal state. In this state, we may feel numb, depressed, or stuck. Consequently, we can have a different interpretation of our bodily signals, where we might intentionally tune them out. For example, initiating signaling and repressing emotions can become the norm.

This signaling is influenced and can cause a different reaction for each person because we’re all unique. And so, in essence, this interruption can cause dysregulation in our nervous system, and it can cause us to be disconnected from our body in some way.

Facilitating Healing and Releasing Emotions

How do we release emotions and facilitate healing?

Your body is designed to heal itself, and please remember that you have this innate capacity to heal. When you are able to give your body what it needs and what it deserves, you can work through a very safe, gentle, and healing process.

As it relates to addressing the mind and the body—we often refer to that as mind-body because they are connected. Somatic therapy, which is a mind-body approach, can be very helpful.

What does that mean exactly?

The easiest way to think of it is to think about movement because we, as beings, are mostly non-verbal. Only seven percent of our communication is verbal, and the rest of it is non-verbal. This means that moving our bodies safely and gently is crucial for emotional health.

How we move can look different for every person, such as walking outside mindfully or doing specific vagus nerve exercises. I recommend checking out all of my vagus nerve exercises, as there are many options to choose from. You can also explore various somatic practices like trauma release therapy and pendulation to understand what’s happening in our body with a gentle curiosity.

For instance, if you are experiencing pain during meditation, you can consider being curious about the pain and how it feels. Can you dial the pain down or change it? If your hip feels tight in a position, can you manage it or explore it? It’s essential to address this mind-body approach gently and safely.

By understanding these bodily sensations, we can grasp the significance of our fascia. Our fascia plays a huge role in our emotional being. Therefore, moving our body in an authentic way that suits each individual, like dancing, animal flow, or walking, can be very effective in managing emotions. It’s important to note that somatic therapy is very different from talk therapy, but it’s not a matter of one being better than the other; they’re simply different approaches.

As we think about how our nervous system influences our emotions, movement emerges as a great way to address these influences.

If you found this helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement.

If you need assistance with your movement, barefoot training, or overall health, please reach out to us. We would love to help you.

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