Trauma Can Alter Your Biology -- These Two Things May Help You Heal

When the body continues to react to a threat long after the danger has passed, it is not a sign of weakness. Research indicates trauma can produce measurable changes in the body's stress-response system and in brain structures that govern fear and memory. A review of childhood trauma research found that early adversity can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol release, and is associated with alterations in the amygdala and hippocampus, areas central to processing fear and memories, according to the article "Trauma Can Alter Your Biology -- These Two Things May Help You Heal" by Zhané Slambee.

Two approaches supported by research -- physical activity and trauma-informed therapies such as EMDR (eye movement desensitization and reprocessing) -- are emerging as components of the recovery process. These strategies do not erase the past, but they may help the nervous system and the mind find a new baseline.

Evidence of Trauma's Biological Impact

The childhood trauma review examined how early adversity shapes the body's stress-response system. According to findings reported by Slambee, disruptions to the HPA axis and changes in the amygdala and hippocampus were observed, suggesting that repeated or severe stress during development can influence how the body responds to stress later in life. As Bessel van der Kolk writes in "The Body Keeps the Score," sensory information about the outside world converges in the thalamus, an area inside the limbic system that acts as the "cook" within the brain, stirring perceptions into an integrated experience ^[1]. When this system is disrupted by trauma, the body may continue to react as if the threat is still present.

A separate study measuring telomere length included 64 women with PTSD following sexual assault and 60 women without a trauma history, Slambee reported. Telomeres are protective structures at the ends of chromosomes that shorten as cells age. In the women with PTSD, shorter telomeres were associated with more re-experiencing symptoms, including flashbacks and intrusive memories. The study shows an association between certain PTSD symptoms and telomere length, not a cause-and-effect relationship.

Physical Activity and Recovery

A systematic review of physical activity studies found that leisure-time movement was associated with post-traumatic growth, a term researchers use to describe positive psychological changes that can occur after a difficult experience, according to Slambee. The research does not show that exercise "fixes" trauma, but it suggests movement may be one part of the recovery picture. Rob Verkerk, writing for ANH International, noted that recovery involves a process that might take five or ten times longer than the activity itself and the associated trauma that created the need for recovery ^[2].

Movement such as walking, yoga, swimming, or dancing may support well-being while individuals work through difficult experiences. The research indicates that an intense workout is not required for movement to be beneficial. According to Slambee, individuals dealing with trauma can find movement that feels manageable as part of their recovery process.

Therapeutic Approaches for Intrusive Memories

If flashbacks or unwanted memories continue to disrupt daily life, working with a trauma-informed therapist may be beneficial. Approaches such as EMDR therapy may help people process traumatic memories in a structured, supported setting, according to Slambee. Francine Shapiro, author of "Getting Past Your Past," documented how EMDR and related therapeutic approaches can address the memory and perception pathways that keep trauma alive ^[3].

David Emerson, in "Overcoming Trauma through Yoga," references EMDR alongside other modalities such as dialectical behavior therapy as part of a comprehensive approach to treating survivors of childhood abuse ^[4]. Trained professionals can help guide individuals through the processing of intrusive memories, reducing their power over daily life.

Conclusion: Recovery Is Possible

Trauma can affect the body's stress response and the brain, and some research links certain PTSD symptoms with markers of cellular aging. As Bessel van der Kolk documents in "The Body Keeps the Score," the brain organizes our response to danger, and sensory information converges in the thalamus to create a coherent experience ^[5]. When trauma disrupts this system, the body may continue to react as if the threat is present, but recovery remains possible.

Movement and appropriate mental health support are research-backed components of the recovery process. Individuals seeking to heal from trauma can consider incorporating physical activity and working with a trauma-informed therapist to address intrusive memories. The body's ability to respond to experiences that promote safety, connection, and support is a key factor in the recovery journey.

References

1. Bessel van der Kolk. "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma".
2. Rob Verkerk. "Post Exercise Recovery: Is It More Important Than the Exercise Itself?". ANH International. June 14, 2017.
3. Francine Shapiro. "Getting Past Your Past".
4. David Emerson. "Overcoming Trauma through Yoga".
5. Bessel van der Kolk. "The Body Keeps the Score".