Healing from trauma: A personal recount of how diet and exercise have been key tools for me in my healing journey

Stressed. Anxious. Overwhelmed. Overstimulated. Awkward. Nervous. Irritable. Neat freak. Perfectionist. Obsessive-compulsive. Sensitive. Overly-apologetic. Insecure. I could go on and on and on…

Those are just a few of the words that I have used in the past when describing myself to someone.

I’ve always known that my brain and my way of thinking is different from most— but didn’t truly understand why until later into my adulthood. I guess society would classify me as being “neurodivergent,” and you know what? I’m happy to be given that classification as I view being neurodivergent as a strength, not a weakness.

Neurodivergent symptoms can be exacerbated in response to trauma, whether that trauma is physical or emotional in nature. Why is this so? Because intense trauma causes the brain to change, resulting in altered ways of thinking.

My biological father passed away when I was just 4 years old. My mother battled with Crohn’s disease from a young age. My mother, left alone to raise 3 children on top of battling a chronic illness herself, resorted to drugs and alcohol to numb her pain. Her liver ended up failing when she was in her late 30’s, resulting in her passing away (I guess washing down pain killers with half a gallon of vodka every day will do that to ya). All of my biological grandparents passed away when I was a child as well.

I entered the foster care system in the year of 2004. I was 8 years old. If I remember correctly I ventured through 4 foster homes before landing my “forever” home. I am forever grateful for my adoptive parents… they are amazing people— ones that provided me with a childhood full of fun memories, memories that I wouldn’t have if it wasn’t for them (how many kids get to say that they travelled to Hawaii in the 8th grade?).

Anyways, to my point, me having gone through the trauma that I went through resulted in my brain developing altered ways of thinking. In the past, I have felt like the whole world was against me—like no matter how hard I try I was NEVER good enough (I guess this is where the perfectionism in me comes from). I was also overly-sensitive to a lot of different things.

I used to play the pity game a lot… but I now see things in a different light. I understand my brain better now. I understand that I am the way that I am for a reason. I now understand that I AM in fact good enough, I am loved. I have just been my own worst enemy because I am HAUNTED by my own thoughts— thank you TRAUMA!!!

However, like I said before, I now see things through a different lens. I now understand my brain in a way that I can use it as a tool in life. I’ve learned to ignore my negative thoughts, to be more present in life, to say “yes” more, to stop being so scared, to trust more people, to utilize the perfectionism in me to be a master of my craft, and most importantly—to help others to understand how trauma can impact their brain, and things that THEY can do to help cope.

Diet and exercise are key for me. They have both been very effective tools when it comes to coping with MY trauma… which is why I have made a lifestyle out of it. I have found that I truly feel my best when I am on top of my diet and exercise game.

I have built exercise into my daily routine. I have made it a goal of mine to either go on a run OR a walk at least 4-5 days per week. And you know what? Exercising doesn’t feel like a burden to me… I actually enjoy it. I enjoy getting outside. I enjoy connecting with nature. I enjoy moving my body. It makes me feel good. I know some people might envy the fact that I truly enjoy moving my body as much as I do, but I have to say that it took me a while to get to this point mentally. The key? The key that I have learned throughout my diet & exercise journey is to not workout to simply workout… the key is to find some form of movement that you ENJOY doing, that way it doesn’t feel like a burden when you do it.

I just so happen to enjoy running— I think it is largely due to the fact that I can put headphones in, put on my favorite playlist, and breathe in fresh air while connecting with nature and moving my body. Now my husband on the other hand HATES running— so his preferred form of exercise would be to swim. And I know quite a few people that their preferred type of exercise is to simply go on a walk once a day with their family.

The key is simply to MOVE— in whatever capacity that is.

I said it before and I’ll say it again, diet has also been key for me when it come to coping with my trauma/working to improve my mental health. Being a registered dietitian, an expert in the field of nutrition, I have studied nutrition and how it affects the body for a long time. There is more and more research coming forward suggesting that there is a strong DIRECT correlation between the gut and the brain. More and more research is finding that diet, and what we choose to put into our bodies, is in-fact directly associated with one’s mental health. Why is this so? A large portion of our bodies “feel good” hormones (like serotonin & dopamine) are actually produced and/or synthesized within the gut microbiome. That being said— wouldn’t it make sense that nourishing the gut would result in increased production of serotonin and dopamine? This means that there is in-fact a scientific explanation behind the statement “eat good to feel good.”

Now that the big 3-0 is right around the corner I am a lot more in-tune with my body— I know what works, what doesn’t work, what helps me to feel my best, and what contributes to me feeling my worst. It is a FACT that I feel my best when I am moving regularly. It is a FACT that I feel my best when I am eating lots of colorful, wholesome foods. It is a FACT that diet and exercise are paramount tools when it comes to coping with my trauma… it just took me years to discover this about myself.

I am hoping that by writing this blog I help others to recognize how powerful the tools of diet and exercise can actually be.

Looking for more tips on how to improve your health? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!