As environmental and societal stressors mount, many individuals are left navigating the physiological and emotional consequences of trauma, grief, and cumulative loss. These responses may arise acutely in the wake of crisis—or persist subtly over time. Internally, the body activates its stress response system, a critical, adaptive mechanism designed to preserve survival in the face of threat. Central to this system are its two key branches: the sympathetic nervous system, which initiates immediate mobilization, and the parasympathetic nervous system, which supports recovery and regulation.

The sympathetic nervous system (SNS)—commonly referred to as “fight or flight”—activates in response to immediate danger, mobilizing energy and suppressing non-essential systems to support survival. Conversely, the parasympathetic nervous system (PNS), or “rest and digest,” governs restorative functions, promoting recovery, digestion, and long-term stability. Under typical circumstances, the SNS deactivates once the perceived threat has passed, allowing the PNS to re-engage.

However, in the context of trauma or ongoing psychosocial stressors, the sympathetic system may remain chronically engaged. This prolonged activation—driven by continued exposure to adversity, loss, or perceived danger—can contribute to persistent dysregulation and HPA axis dysfunction. Whether triggered by a singular traumatic event or the cumulative toll of unmet basic needs (e.g., food insecurity, unsafe housing, unstable caregiving), the body adapts by remaining in a hypervigilant state. Over time, this results in chronic stress, which is associated with a wide array of adverse health outcomes, including metabolic, cardiovascular, immune, and neurocognitive effects.

Physiological Systems Affected by Chronic Stress

Chronic activation of the stress response influences multiple body systems, each with far-reaching effects on overall health:

• Nervous System: Persistent sympathetic activation can lead to dysregulation of the autonomic nervous system, impairing balance between the sympathetic and parasympathetic systems
• Digestive System: Chronic stress impairs gut function and may exacerbate conditions like IBS, due to altered gut-brain communication
• Brain and Neurological System: Prolonged cortisol exposure affects cognitive function, memory, and emotional regulation
• Cardiovascular System: Elevated heart rate and blood pressure can contribute to hypertension and cardiovascular disease
• Endocrine System: Continuous cortisol secretion from HPA axis dysfunction disrupts metabolism and immune function
• Muscular System: Muscle tension and pain often occur as a result of sustained stress response
• Respiratory System: Stress-induced hyperventilation can impair oxygen exchange and increase feelings of anxiety
• Immune System: Chronic stress suppresses immune function, making individuals more susceptible to infections and inflammation

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Supporting the Body After a Traumatic Event

Immediately following a traumatic event, certain nutritional and lifestyle interventions can help restore balance and support recovery:

• Vitamin C-rich foods: Essential for immune function and collagen repair
• B-vitamin-rich foods (B3, B5, B6, B12): Critical for energy production and neurological health
• Electrolytes (Sodium, Calcium, Potassium, Magnesium): Replenish lost minerals. Coconut water is an excellent source, or try a pinch of salt and lemon in water
• L-Theanine: An amino acid that promotes relaxation and reduces stress
• Herbal therapeutics: Adaptogens like passionflower, lemon balm, and chamomile help calm the nervous system
• Social Support: Lean on loved ones or trusted support systems to help process emotional stress
• Self-care: If safe, disengage from digital stressors. Incorporate mind-body practices like breathing exercises, stretching, walking, and resting
• Healing Time: Give yourself permission to slow down and allow your body to recover

For Longterm Trauma Support

In addition to the immediate recommendations provided earlier, incorporating herbal adaptogens like Ashwagandha, Siberian Ginseng, and Tulsi/Holy Basil can offer long-term support. These herbs work best when taken consistently to help the body adapt to ongoing stress. If you're on medications, be mindful of possible contraindications.

Adaptogenic Stress Support Herbal Infusion

• This herbal blend supports stress relief, respiratory health, and immune function:
  • Tulsi/Holy Basil: Adaptogenic support for stress.
  • Chamomile: Relieves low-grade stress, promotes relaxation.
  • Passionflower: Aids anxiety, insomnia, and tension.
  • Wu Wei Zi/Schisandra Berries: Provides Vitamin C and supports the nervous system
  Preparation:
  Add ½-1 tsp of each herb to a tea strainer. Steep in 8oz of boiling water for 10 minutes. Reuse herbs for a second brew or steep in a pot for extended use.

Take Control of Your Stress Response

‍If you're seeking personalized guidance on managing trauma, chronic stress, and overall health, schedule a 1:1 holistic nutrition consultation today. Together, we’ll develop a tailored plan to support your recovery and long-term health.