Trauma can be caused in many forms be it via accidents, falls, burns or abuse. Along with diet, exercise and proper nutrition plays a very vital role for recovery. Apart from diet and exercise, other techniques that can be helpful are yoga, music therapy, talking out, engaging or developing hobbies, recreational activities, etc.

“Diet has a vital influence in wound healing, increasing recovery, and shortening hospital stays. A well-balanced diet rich in carbs, lipids, protein (macronutrients), and vegetables, fruits, nuts, and oilseeds (micronutrients) is essential,” said Maitry Gala, Senior Nutrition Therapist, Fortis Hospital, Mulund.  

“It is rightly said ‘Food is Thy Medicine’, especially in the recovery state. There are some nutrients that are essential for hastening the recovery post trauma,” she added. Let’s see which are those crucial nutrients that need to be added specially in the diet

Proteins 

They are known as building blocks of the body. They are needed to build and repair muscles, skin & other tissues of the body. Apart from this, it also helps fight infection, balance body fluids, and carry oxygen through your body. According to nutrition therapist, one can increase the amount of protein to 1.5-2 times (1.5-2g/kg/body weight) of the actual needs. Dietary sources of proteins include eggs, fish, Chicken, milk, curd, Paneer, Soya, pulses & lentils.

Also read: Sleep after a trauma can have a positive impact on highly emotional distress

Antioxidants 

“Antioxidants greatly help to reduce post-traumatic stress caused to the body. It prevents body cells against free radicals and degeneration of cells. It also helps to reduce oxidative stress which may be linked to Post-Traumatic Stress Disorder (PTSD),” said Ms Gala. 

Vitamin C, Vitamin E, Beta-carotene and Carotenoids are the Vitamins containing Antioxidants. Zinc (Zn) and Selenium (Se) are the minerals that boost the activity of antioxidants.   

Vitamin C

It is a water-soluble vitamin that boosts immunity, strengthens skin’s defence system, wound healing, improves Iron absorption, helps in collagen and protein synthesis. Amla, Guava, Oranges, Strawberries, Kiwi fruit, Bell Peppers, Tomatoes, Broccoli, Brussel Sprouts, Kale, Spinach are few sources of Vitamin C.

Omega 3 Fatty Acids 

“Omega 3 Fatty Acids prevent wound infections and improve wound recovery. It also contains important structural parts of our cells that help reduce inflammation in our bodies. It may also hydrate your skin and protect it from irritants, which reduces itching and redness. The sources are fish, seafood, and plant foods like Walnuts, Flax seeds, Hemp seeds, and Chia seeds,” said the nutrition therapist.   

Zinc

As per journal Nutrients, zinc plays a major role in regulating every phase of the wound healing process. It accelerates wound healing, helps in cell growth and DNA synthesis, reduces inflammation, improves skin health, protein production, and improves immune defence. Found in Oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products.

Also read: World Trauma Day 2019: How To Handle Five Most Common Childhood Traumas

Apart from these, Fat soluble Vitamins – Vitamin A and D play a role in boosting immune response, improving bone health and helping in traumatic brain injury. Vitamin A also reduces the negative effects of steroids. Vitamin B12 boosts regeneration of neurons and improves better communication between brain and body post trauma. Arginine and Glutamine may also help in wound healing and provide cellular protection against stress.