While many focus on emotional and psychological recovery, physical health plays an equally vital role. Nutrition and exercise are crucial components in rebuilding a healthy, balanced life in recovery. Individuals can set themselves up for long-term success by understanding how these elements support sobriety.
How Substance Abuse Disrupts Nutrition
Stopping opioid abuse and increasing fiber intake is the only way to get back on track after opioids have hijacked your nutrition. When you drink, the alcohol suppresses your brain’s production of a chemical called antidiuretic best diet for recovering alcoholic hormone, or ADH. ADH’s main effect is preventing you from losing too much water and urinating too much. When you drink alcohol, the brain makes less of this hormone, causing you to urinate more frequently and become dehydrated.
The Critical Role of Nutrition in Alcohol Recovery
Vegetables like spinach, kale, romaine lettuce and other salad greens can provide vitamin B6, folic acid and beta-carotene. These are all nutrients that are often found to be deficient in alcoholics. That’s what evens out your moods, helps you sleep better, and soothes the urge for alcohol. Experts suggest a diet with lots of complex carbs like whole grains, veggies, peas, and beans.
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A simple walk will help you clear your head, and the endorphins may help with your drug and alcohol withdrawal symptoms. Individuals who have used alcohol heavily often show additional deficiencies in vitamin A, vitamin B2 (riboflavin), vitamin B6 (pyridoxine), vitamin c (ascorbic acid), calcium and iron. Women are especially at risk of osteoporosis after drinking heavily and should increase their calcium intake.
- These vitamins aid in building nutritional stores back up, support the nervous system, and contribute to overall well-being.
- Not getting enough of this vitamin can lead to anemia, depression, confusion, and a weak immune system.
- ADH’s main effect is preventing you from losing too much water and urinating too much.
- For those new to sobriety, making dramatic changes to their diet and exercise routine can feel overwhelming.
- To stay in recovery and live a healthier, happier life, you need to try other things.
- As your body essentially re-teaches itself to live without drugs and alcohol, you might notice some mood swings as it relates to hunger or even drastic drops in your blood sugar levels.
- Neuroplasticity is the brain’s ability to form new connections and rearrange old ones, typically in response to injury, disease or a change in the environment.
What to Eat: The Foundations of a Healthy Detox Diet
In the meantime, there are many things you can do to help get through the withdrawal stage. In addition to changing your diet, you can get extra support through treatment options such as medication to curb cravings, specialized alcohol therapy, and peer support groups. Monument provides treatment entirely online and at affordable rates. If you’ve ever found yourself licking the salt off your fingers after you finish a bag of potato chips, you know how satisfying salt can be. But food high in sodium can lead to a variety of health problems, including weight gain, high cholesterol, and blood pressure.
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Cirrhosis is an advanced form of liver damage commonly caused by excessive alcohol consumption over a long period of time, leading to healthy liver cells being replaced by scar tissue. With years of constant damage and scarring, the liver becomes swollen, stiff, and incredibly weak, meaning it can no longer carry out its important functions. Cirrhosis is unfortunately irreversible, though you can slow its progress by ceasing alcohol consumption and eating an anti-inflammatory diet. When detoxing from alcohol, you’ll likely be told that drinking water is a vital part of the process. During alcohol withdrawal, the body is adjusting to less fluid intake than usual, which is why hydration is so important during detox. Withdrawal symptoms like vomiting, diarrhea and sweating can also contribute to dehydration, but drinking water can help replenish lost fluids.
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- It is crucial to replenish lost fluids by drinking water consistently throughout the detoxification period.
- You already know that it’s impossible to succeed in quitting drinking if your only new thought process is “don’t drink.” The same basic truth holds for diet.
- Many people consume fried and greasy foods while drinking alcohol, which is why these foods tend to be craved when people stop drinking.
These foods provide comfort, nourishment, and help restore damaged gut function caused by substance abuse. They are excellent choices for transitioning into healthier eating habits post-rehabilitation. These liquid options are rich in vitamins, minerals, and antioxidants, providing essential nutrients while being easy to digest and soothing to the system. Embarking on an alcohol recovery journey is a significant step that requires not only personal commitment but also professional guidance and support. They understand the complexities of nutritional deficiencies common in those recovering from alcoholism and can develop meal plans that address these issues.
Whole Grains and High-Fiber Foods
- If The Recovery Village is not the right fit for you or your loved one, we will help refer you to a facility that is.
- This is part of our ongoing commitment to ensure FHE Health is trusted as a leader in mental health and addiction care.
- They provide a steady supply of glucose to the brain, which can help prevent mood swings and promote overall well-being.
