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Nutrition solutions for psychological stress after a natural disaster

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There is much that can be done nutritionally in support of psychological stress and PTSD (post-traumatic stress disorder) during and after a natural disaster. I’ve written this blog for you if you’ve been impacted by the recent storm and flooding due to Hurricane Harvey in the Houston area (the pictures of people returning home are so sad), and for everyone impacted by Irma and about to be impacted by Irma. This is for you if

  • you had to be rescued and had to evacuate your home, are displaced and/or saw neighbors in trouble, have lost your belongings and home – and anything else that may have happened during this natural disaster
  • you have been involved in on-the-ground rescue efforts or working online helping with rescue efforts and you have working long hours, not getting enough sleep and likely not eating well
  • you had a loved one in trouble and feared for their lives
  • and if you’re on observer feeling distressed by what you have witnessed

You may be feeling on edge and anxious about the future, fearful about losing your job, worried about expenses and the chemical soup of flood waters you were exposed to, exhausted and yet not able to sleep, feeling overly emotional and weepy, having nightmares and flashbacks and feeling frazzled.

I wasn’t even in Texas and my contribution was a very small one, helping online rescue efforts from Australia via a volunteer rescue group created by McCall McPherson, but I felt really burned out after just a few days and quite distressed by some of the rescues we were trying to facilitate. I have had to really walk my talk and implement some of what I’m sharing here even though I would consider myself resilient because my nutrient balance is good.

B-Complex for everyone

My first recommendation is a B complex and if this is all that can be managed it would be my first choice for everyone. In fact, if you live in an area prone to hurricanes, flood, fires etc. I’d recommend being on a B complex all the time.

My colleagues Bonnie Kaplin and Julia Rucklidge published this paper in 2015: A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster. They share that:

After devastating flooding in southern Alberta in June 2013, we attempted to replicate a New Zealand randomised trial that showed that micronutrient (minerals, vitamins) consumption after the earthquakes of 2010-11 resulted in improved mental health. Residents of southern Alberta were invited to participate in a study on the potential benefit of nutrient supplements following a natural disaster.

Fifty-six adults aged 23-66 were randomised to receive one of the following for 6 weeks:

  1. vitamin D as a single nutrient
  2. a B-Complex formula or a
  3. broad-spectrum mineral/vitamin formula

The study participants monitored changes in depression, anxiety and stress via self-reporting. All of the above 3 groups showed substantial decreases on all measures. However, those consuming the B-Complex and the broad-spectrum mineral/vitamin formula showed significantly greater improvement in stress and anxiety compared with those consuming the vitamin D alone, with the results being similar for the group using the B-Complex and the broad-spectrum mineral/vitamin formula.

The authors report that:

The use of nutrient formulas with multiple minerals and/or vitamins to minimise stress associated with natural disasters is now supported by three studies.

Further research should be carried out to evaluate the potential population benefit that might accrue if such formulas were distributed as a post-disaster public health measure.

I would love to see either a B-Complex or broad-spectrum mineral/vitamin formula be given out to everyone as part of relief efforts for all natural disasters.

The B-Complex used in the study was made by Douglas labs but other similar B-Complex products would be fine too.  I happen to use Designs for Health B Supreme with my clients.

The broad-spectrum mineral/vitamin formula in the study was EmpowerPlus made by TrueHope.

From: A randomised trial of nutrient supplements to minimise psychological stress after a natural disaster

Vitamin D based on levels

In the above study, some participants in the vitamin D group did see benefits and it’s likely to have been those who were low in vitamin D at the time of the flooding since other research supports a connection between low vitamin D and anxiety and depression. I like to see vitamin D results before recommending supplementation.

Serotonin, GABA and endorphin support based on symptoms and a trial

As well as a B-complex and/or vitamin D, I’d also consider the following neurotransmitter support on a case by case basis, and after doing the amino acid questionnaire and a trial of each amino acid:

  • Serotonin support with Lidtke tryptophan or Lidtke Tryptophan Complete or Lidtke Combat Stress (a tryptophan product formulated for stress support) – especially if you’re feeling sad, worried, resolving to try and feel positive, imagining the worst, feeling fearful and having problem sleeping. I blogged about tryptophan products last week.
  • GABA support for physical tension and an increased need to self-medicate with alcohol in order to stay calm. New research shows that reduced plasma levels of GABA observed in PTSD could be considered as a possible biomarker for PTSD severity. This is not something I typically look at but it’s something I will be considering going forward. I blogged about some specific GABA products earlier this week.
  • Endorphin support with Lidtke DPA if you’re feeling especially emotional and weepy.

Serotonin and GABA play a role in stress resilience and when we have enhanced stress resilience mechanisms we have the ability to adapt more successfully to stressful situations like natural disasters.    

Additional adrenal support if needed

The adrenals are part of the hypothalamic-pituitary axis (HPA) and also need nutritional support after stress and trauma. I recommend a good adrenal support product with rhodiola, Vitamin C, pantothenic acid, eleuthero and ashwagandha. Designs for Health Adrenotone is a good product.

If it’s known that cortisol levels are high then the addition of Seriphos and/or a lactium product (such as Biotics Research De-Stress) helps to lower high cortisol, reduce anxiety and help with insomnia.

Additional pyroluria support if needed

It is well known that pyroluria symptoms are made worse in times of heightened stress. If you are on protocol for pyroluria, additional zinc and vitamin B6/P5P is likely going to be needed short-term too.

Essential oils

Essential oils like lavender and citrus are wonderful for the stress, anxiety and sleepless nights. An animal study reports that passively inhaling orange essential oil could potentially reduce PTSD symptoms in humans

 

Some other considerations include the following once things start to get back to some kind of normal:

I would recommend a similar approach for any natural disaster or in fact for any other traumatic event, always working individually with each person.  

If you have found some approach to be particularly useful for you please do share it.

And if you have any connections for getting this information into the hands of public health officials and non-profits offering aid please let me know. I feel that protocols similar to this one need to be made available to everyone subjected to a natural disaster.

I wish you and your families much healing and a speedy recovery.

Additional resources

I added these additional resources after September 20, 2017:

If you have links to additional useful resources please let me know and I’ll add them.

Hurricane Harvey: stories of heroes, hope, inspiration and healing

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Today’s blog is about heroes, hope, inspiration and healing for all those affected by Hurricane Harvey. One of the many heroes is McCall McPherson, a new friend, who I met in person for the first time at a nutrition business event just last month. McCall solves complex thyroid issues, and practices functional medicine and integrative psychiatry in Austin, Texas.

Here is a snippet from the video on KXAN where she shares her inspiration and plans to use social media to coordinate thousands of flood rescues:

When McCall McPherson and her husband Casey heard about all the flooding in Houston, they wanted to help. Casey decided he and a friend would drive a boat down south and try to rescue stranded Hurricane Harvey survivors. But McCall wondered how she could help while still caring for her two toddlers at home.

“I created a way to connect rescuers to people in need because my husband was about to be a rescuer and I had no idea where to send him,” said McCall.

McCall created an interactive map online for flood victims to pin their location if they needed help. She then linked that map to a Facebook page to communicate with people about the rescues, getting locations and phone numbers. “We’re in real-time, so it’s [posts like] ‘family holding three babies above their head, water up to neck.’ And you’re telling [rescuers] get there, get there, get there,” explains McCall.

A few friends and thousands of strangers started acting as dispatchers, connecting victims with rescuers, including the Coast Guard and self-proclaimed “Cajun Navy.” The page that started with McCall and two other people, now has more than 2,300 members.

You can read the full story and watch the inspiring video clip on the KXAN site and find the page #Harvey911 here.

It’s called Houston Area Harvey Rescue Group: for victims and boat rescuers, and this story of hope and helping is so special to me because I’m honored to be a very small part of it. I am one of those “dispatchers” connecting victims with rescuers and I’ve been doing it from afar i.e. from Sydney, Australia. I was inspired to jump in and help as soon as McCall started it, wanting to be of service but not knowing how I could help from so far away. As soon as I saw all the desperate cries for help on the social media sites of the local TV stations I knew I could try and help connect them with the volunteer rescue teams McCall and the volunteers were coordinating. Myself and a colleague in the UK, Kiran Ram, who works with women helping them balance their hormones, worked the “night shift” helping as best we could.

These are a few of the kinds of cries for help we responded to: a brother’s request for help for his sister who was under water with her kids; a son desperate to rescue his disabled papa; a mother’s plea for help for her family in above-knee-deep-water – a 2-month old, a 3 year old, a 6 year old, a 9 year old, husband and father in law; an elderly couple whose phone was dying, had no water and were running out of food. And what joy and relief to then hear from these complete strangers that their loved ones were safe!

A volunteer dispatcher, Monica (and someone I feel I know like a dear friend even though we have never met), shares this in the group:

Part of our work is that moment in being able to track down and inform a loved one or other concerned citizen that the person(s) they are worried about are safe. The rescues are obviously the cake. But that moment of “YAY” exchanged on the other end of the mission between volunteers who never gave up and family and friends who never gave up on another person(s) — that’s the most delicious icing on the cake.

Working with all these amazing volunteers who just give-give-give, has been an amazing experience. It shows we can all do something no matter where we are!

I’d like to share two more inspiring stories about heroes from Hurricane Harvey.

Jim McIngvale, ‘Mattress Mack’ on A More Perfect Union

In this CBS series called A More Perfect Union they highlight examples of people coming together to show that what unites us is far greater than what divides us. One such person is Jim McIngvale:

Countless people have demonstrated extraordinary acts of humanity to help flood victims. Already a local hero, Jim McIngvale – known as Mattress Mack – has become a national symbol of hope in the wake of Hurricane Harvey.

On Sunday night he welcomed hundreds of people looking for refuge into his Gallery Furniture Stores. He also sent out trucks into the flood looking for those in need of safe passage

“I’m part capitalist and part social worker and this is what I like to do,” he said.

You can read the entire story and watch the heartfelt and hope-inspiring video here

Catalina offering warm soup to neighbors as shown on ABC13 Houston

And finally, Catalina and her family (and countless others like this) are heroes for their kindness to neighbors in trouble. Her father says: “what do you do when there’s nothing you can do, but you can’t do nothing? You do what you can” – and you offer warm soup to your neighbors. ABC13 Houston says: “Thank you to 5-year-old Catalina and her family for being #HoustonStrong and offering hot soup to neighbors.” You can watch the heart-warming and tummy-warming video here

I’d like to end with a part of this message that McCall posted in the #Harvey911 rescue group a few days ago:

I did a TEDx talk this year around the concept of us changing the world not by our professions, but by our ability to remain tethered to the humanity of every person we encounter. After spending 60 some hours in rescue efforts connecting strangers, some completely around to globe, you have absolutely solidified this concept in my mind. We are changing the city of Houston by being tethered to this despite exhausted, sleep deprivation, pain, hunger, stress, and hopelessness, to the humanity of those people standing in waist high water, of women who have been trapped on their roof with their babies, elderly in nursing homes, and parents literally holding their children above rising water.

This is so true but this rescue effort is just the start, next is the healing and rebuilding. McCall is now gathering a group of volunteers and they are in the early stages of planning a benefit concert for the Harvey victims. The actual benefit will take place on September 23rd in Austin, Texas. I’ll share details here as soon as I have more information about the event. The band Alpha Rev, which Casey is a part of, will be performing.

Thank you McCall McPherson for your vision, courage and inspiration! I am proud to call you my friend! Thank you Casey and all of you rescuers in the boats! And thank you to everyone involved in this crowd-sourced rescue group and everyone else helping all these families who are in need – people like Jim McIngvale and Catalina and her family! People offering meals, places to stay, helping with clean-up and doing their thing to help.

And to every single person impacted by Hurricane Harvey – we’ve got you and you will get through this! As McCall likes to say: #StrengthInNeighbors. It’s a beautiful thing!

I’ll be back with more on the fundraiser and more on how we can help both the rescuers and those who have been rescued with nutritional support for the lack of sleep, and the anxiety, fear, worry and trauma they have all been exposed to.

Please share your ideas of how we can help these communities. And if you are in one of the affected communities let us know how we can help.

If you have an inspiring story please share it too. We need all the hope and inspiration we can get right now!

UPDATE September 9th 2017: Hurricane Harvey Benefit, September 23rd, 2017, Austin, TX

I’d like to share this wonderful message from McCall McPherson, a huge hero of the Harvey rescues:

When tragedy strikes oftentimes we can feel helpless, leading to inaction. More than anything, this crowdsourced rescue campaign #StrengthInNeightbors has shown me that regular people, despite feeling helpless, can come together and make an enormous impact.

After our efforts rescued thousands, we want to do more and we want you to do it with us. Join us, Alpha Rev, The Wind and The Wave and Suzanna Choffel on Sept 23 at Parlor & Yard to support #Harvey victims long into the future. We have created a unique way to facilitate lasting help and lifelong community by having families and businesses sponsor victims. This means they commit to donating a set amount of funds each month for a year, offering people stability in a time of utter chaos. This also offers a platform to build community and relationships with one another.

Please join us and see what a difference you can truly make in the lives of others, and discover what #StrengthInNeighbors really means.

You can purchase your ticket here.