Trauma impairs all aspects of physical and mental wellbeing. Trauma actually changes your brain structure, structurally and functionally. One way this happens is through the release of high levels of the stress hormone cortisol. Nerve cells bathed in cortisol are killed by cortisol. More generally speaking, this leads to decreased cognitive function. You are physically unable to think clearly, logically, organize yourself.

Yet, just as your brain and nerve function can be negatively affected by trauma, you hold the power in your hands to consciously contribute to your brain's healing. You can positively influence your brain's structure through nutritional nourishment.

Fats, especially Essential Fatty Acids (EFAs), are essential to this recovery. Your brain is made up of 60% fat and your nerves are wrapped in the myelin sheath, an insulation made of fat that improves nerve signal transmission. So in order to support your brain's and nerves' return to a normal functioning, you need fats in your diet.

Omega-3 fats are particularly anti-inflammatory, but saturated fats also stimulate prostaglandin 3, a pain-reducing anti-inflammatory in your body. Omega-6 fats keep your blood sugar balanced by improving the body's sensitivity to insulin.

Nuts are a great source of these healthy fats: omega-3, omega-6 and saturated fats in one. Almonds and cashews also contain a good amount of magnesium which contributes to relaxation and acts anti-inflammatory.

How can you integrate nuts into your diet? Make granola with nuts, add some raw nuts to your breakfast yogurt, smoothie, muesli. Snack on nuts. Add nuts to your salads. And my two favorites: make nut butter and nut milk. Swap dairy for cashew milk and instead of sugary spreads like nutella, eat nut butter on your bread. You can also stir nut butter into salad dressings or add a spoon to your smoothie..

Below, you’ll find my personal nut butter recipe.

Recipe

Ingredients

2 cups (300g) of your nuts of choice

(I prefer using almonds, but you can choose other nuts like cashews, walnuts, even apricot kernels to make your own nut butter.)

1 pinch of sea salt of Himalayan salt (optional)

Instructions

1. Preheat your oven to 180°C

2. Spread your nuts of choice on a baking sheet and roast them in the oven for 8 to 10 minutes. You want them to slightly brown. Once you took the nuts out of the oven, make sure to let them cool, before you continue.

3. Transfer the nuts to your food processor or high-speed blender and blend them until they transform into a smooth nut butter. You can add some sea salt of Himalayan salt, if you like your nut butter a bit salty. This may take up to 10 minutes and depending on your food processor or blender can require you to stop it from time to time and using a spoon or spatula scrape the ground nut meal from the sides. It’s normal that the nuts first become finely ground like flour and then continue to liquefy.

What's your favorite nut butter? Let me know in the comments below!