If you’ve served, you know the body and mind take a beating—sometimes long after the uniform comes off. Chronic pain, PTSD, and mental fatigue aren’t just “part of life”; they’re signals from your body and brain that it’s time to step up and take control. One of the most powerful tools you have? Your diet.
This isn’t about fad diets or gimmicks. This is about using what you put in your body to give yourself the best chance to heal, recover, and maintain mental clarity. At Operation Red Wings Foundation (ORWF), we see the difference it makes every day at our retreats, where Veterans, caregivers, and families come together to address invisible wounds. Eating well is part of the armor you bring with you.
1. Focus on Anti-Inflammatory Foods
Chronic pain is often tied to inflammation. Combat it with:
- Fatty fish like salmon or sardines for omega-3s.
- Leafy greens and cruciferous vegetables like spinach, kale, and broccoli.
- Berries for antioxidants.
- Spices like turmeric and ginger for their natural healing properties.
At ORWF retreats, we reinforce these nutrition habits to support the healing work done in therapy, yoga, and mindfulness sessions.
2. Cut Back on Processed Foods and Sugars
Processed foods fuel inflammation and mood swings. Swap:
- Whole grains like quinoa and oats instead of white bread or pasta.
- Fresh fruits instead of candy or desserts.
- Lean proteins like chicken, turkey, or beans.
This helps Veterans make the most of the healing and mental health tools offered at retreats.
3. Prioritize Protein and Healthy Fats
Protein and healthy fats aren’t just for strength—they support immune function, repair, and brain health. Avocados, nuts, seeds, olive oil, and lean proteins give your body and mind what they need to recover. At ORWF, we encourage mindful eating as part of the holistic approach to healing.
4. Stay Hydrated and Minimize Alcohol
Hydration is critical for recovery. Alcohol disrupts sleep, mood, and inflammation. Retreat participants often report feeling more energized and focused when they prioritize water and balanced nutrition.
5. Start Small, Own Your Health
You don’t have to overhaul your diet overnight. ORWF encourages small, deliberate steps:
- Add one extra serving of vegetables at meals.
- Swap soda or sugary drinks for water.
- Replace a processed snack with a piece of fruit or nuts.
Each small change adds up, building momentum toward taking full control of your health, pain management, and mental resilience.
Take Ownership of Your Healing with Operation Red Wings Foundation
At ORWF retreats, Veterans, caregivers, and families learn that healing isn’t passive—it’s active. Nutrition, therapy, yoga, and peer support all work together to help you reclaim your life. You’ve learned discipline in service—you know how to take charge. Apply that same discipline to your diet, and you’ll strengthen your body, mind, and spirit.
Nutrition isn’t a luxury. It’s armor. At ORWF, we provide the tools, the community, and the environment for you to put it on. Suit up and take control. You’ve earned it.