Everybody goes through scary and dangerous moments in life at least once. Some come out of it, while others struggle to cope, depending on the severity of the experience.
Regardless, it leaves a mark on humans, and the brain's response to frightening events can sometimes lead to chronic problems. According to the National Center for Post-Traumatic Stress Disorder (NCPTSD), about 7 or 8 out of every 100 people experience Post-traumatic stress disorder (PTSD) at some point in their lives.
"We don't have a blood test that would tell you or a question you can ask somebody to know if they're in the highest risk group for developing PTSD," Dr. Farris Tuma, who oversees the NIH traumatic stress research program, says. "But we do know that there are some things that increase risk in general and some things that protect against it."
In a recent Instagram post, celebrity nutritionist Ryan Fernando shares an interesting way to deal with traumatic memories.
He writes in the caption, "Trauma leaves a mark, but movement can help shift it. New research shows that just 21 minutes of daily exercise can support brain changes that reduce emotional intensity linked to memories.
"This practice isn't about fitness; it's about rewiring how you feel, think, and respond. One small step each day can support deeper healing."
Citing a 2024 study published in Molecular Psychiatry, Ryan states that the post-traumatic exercise boosts neuron growth in the hippocampus and weakens fear-related memory pathways. These changes help the brain to gradually "let go" of traumatic memories.
He explains that 21 minutes of exercise can increase neurogenesis, which is the formation of new neurons and rewires brain circuits in the hippocampus, a part of your brain that's responsible for your memory and learning.
Ryan claims that this process can weaken trauma-linked memories and reduce post-traumatic symptoms such as intrusive memories, negative thinking and mood swings, etc.
"Just 21 minutes of consistent exercise, like yoga, brisk walking, jogging, or cycling, can trigger these brain changes over time. It's not about one workout. It's about building the habit," Ryan recommends.
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