Benefits for Recovery--
As with anyone proper nutrition is important for a healthy life. However, if you suffer from addiction, nutrition is even more vital. It is one of the essential links to a successful and long-term recovery. During periods of addiction, many people develop poor nutritional habits and, in some cases, more severe health problems like eating disorders, health ailments etc. In order to achieve long-term recovery, you should understand the relationship between nutrition and substance abuse.
Basically, substance abuse has a major impact on long term health and nutrition. Many people may know the harsher effects of drugs and alcohol on the body, such as liver disease from alcoholism or visual dental etc. However, substance abuse extends well beyond this and can create a variety of impairments in physiological functions of the body, including the ability to absorb essential amino acids, vitamins and minerals. All the things a person needs to function and maintain their immune system etc.
Some of the most common effects of substance abuse include:
Stages of Nutrition and Substance Abuse Recovery
It’s important to bear in mind, that everyone is unique so these are the basics. Having the right dietary tools for your healing process is key for a long term recovery.
During the detox phase
This can be one of the most physically demanding stages of recovery. Physical side effects of detoxification can include vomiting, constipation, nausea, diarrhea, and fatigue. For this reason, it’s crucial to have a balanced nutritional strategy to boost energy and improve overall mood and health during the detox process as much as possible.
Some suggestions:
Post-Detox: Long Term Nutrition and Recovery
Once you finish detoxing whether in or out of a treatment program (preferably in a treatment program to maintain safety), you should learn some long-term recovery strategies. In the months after detox, you’ll work through the stages of your program by attending counseling sessions, learning new behaviors, and identifying triggers. A healthy diet can only help you sustain this process and avoid relapse.
Some essential dietary and nutritional guidelines for addiction recovery include:
Creating a Substance Abuse Recovery Nutritional Plan
Hopefully, you have had access to a nutritionist or dietitian either in 1:1 setting and/or in a group educational setting. During 1:1 sessions, they would be more beneficial because it will allow for more focused evaluation on your nutritional needs where a group educational session would be more general based information. However, if you have not been able to receive access to a nutritionist or dietitian then finding one that specializes in addictions would be beneficial for you in the long run.
They’ll help you recognize nutritional deficiencies and create plans to meet your dietary needs. The goal is to provide a healthy and well-balanced combination of vegetables, complex carbs, healthy fats, and other important nutrients. Much like other parts of your recovery process, you need to be honest with your nutritionist or dietitian. Tell them where you are struggling so they can help you find the right strategies for improvement.
They should also work be able to help you with creating an exercise program which could include yoga, pilates, and meditation as some options. This combination of diet and exercise can boost your mood and your self-esteem, repair organ damage, and help minimize your urges to return to alcohol or drugs.
Long-term recovery is a holistic whole person process that includes mental, spiritual, and emotional healing. In order to support your growth and development remember the program's steps and--
Basically, substance abuse has a major impact on long term health and nutrition. Many people may know the harsher effects of drugs and alcohol on the body, such as liver disease from alcoholism or visual dental etc. However, substance abuse extends well beyond this and can create a variety of impairments in physiological functions of the body, including the ability to absorb essential amino acids, vitamins and minerals. All the things a person needs to function and maintain their immune system etc.
Some of the most common effects of substance abuse include:
- Suppressed appetite: The inability to eat or forgetting to eat completely while under the influence or in withdrawal leads to malnourished systems within the body-- also leads to weight loss, nutritional deficiencies and other associated health problems.
- Poor diets: People abusing drugs or alcohol will prioritize using their substance first and foremost. In turn, they may neglect proper nutrition such as fruits and vegetables. If they do eat, their diets may be unhealthy and contain nutritional deficiencies.
- Overeating: Some substances (marijuana) cause excessive appetites — leading to weight gain and associated health problems.
- Gastrointestinal System: Drugs and alcohol can create a wide range of GI tract problems, including irritable bowel syndrome, digestive tract inflammation, decreased good bacteria and leaky gut syndrome.
- Immune System: Your immune system requires key amino acids, vitamins, and minerals to function properly. Without them, you’re susceptible not only to infections but also to a range of other health issues.
- Other organ damage: Alcohol and drugs can damage the pancreas, intestines, stomach lining, and other areas essential for proper digestion and absorption of vitamins and minerals.
Stages of Nutrition and Substance Abuse Recovery
It’s important to bear in mind, that everyone is unique so these are the basics. Having the right dietary tools for your healing process is key for a long term recovery.
During the detox phase
This can be one of the most physically demanding stages of recovery. Physical side effects of detoxification can include vomiting, constipation, nausea, diarrhea, and fatigue. For this reason, it’s crucial to have a balanced nutritional strategy to boost energy and improve overall mood and health during the detox process as much as possible.
Some suggestions:
- Detoxification may decrease your appetite; consider nutritional supplements such as protein shakes and smoothies if you are unable to eat.
- Substance abuse deregulates your digestive system and may cause you to forget what hunger feels like. Some people may even mistake hunger as a substance craving. Try to eat three meals per day along with snacks to re-calibrate your metabolism. Even if you can’t eat three full meals, try to get your body back on a more normal routine.
- Nausea is a common side effect of the detox process. Choose foods that are easy to eat, such as yogurt, chicken soup, and other lighter foods.
- To make up for vitamin deficiencies eating a rainbow in fruits and vegetables is key. Replenishing Vitamin D, B vitamins, zinc, iron, and vitamin C are a few common deficiencies. If necessary a good quality multi-vitamin/mineral supplement may be used but remember not all supplements are made the same and we don't want to take away from getting what we need from our foods first.
- If you experience constipation, look for high fiber foods like fruits, leafy greens, and whole grains. Increase water intake.
- Addicts often replace one addiction for another. Be careful that food doesn’t fill your void and lead to unwanted weight gain and its associated health problems-- sugar, caffeine and nicotine are the main re-placers to someones substance addiction .
Post-Detox: Long Term Nutrition and Recovery
Once you finish detoxing whether in or out of a treatment program (preferably in a treatment program to maintain safety), you should learn some long-term recovery strategies. In the months after detox, you’ll work through the stages of your program by attending counseling sessions, learning new behaviors, and identifying triggers. A healthy diet can only help you sustain this process and avoid relapse.
Some essential dietary and nutritional guidelines for addiction recovery include:
- Eat complex carbohydrates (50% to 55% of the calories you consume): Complex carbs, found in beans, grains, and vegetables, provide long-lasting steady energy, unlike the unpredictable spikes and crashes of simple carbs. Complex carbs include whole wheat bread and pasta along with lentils, apples, corn, and potatoes.
- Increase Your Protein Intake (15% to 20% of calories): Protein builds up muscles damaged by malnutrition and gives you long-lasting energy. Proteins include two to four ounces twice a day of meat or fish (or another high-protein food such as tofu)
- Increase Your Fiber Intake (target 25-38 grams): Fiber is crucial for digestion and gives you that “full” feeling.
- Increase Your Healthy Fats (30% of calories): preferably good oils such as canola, olive, flax seed and those found in fish, avocados etc.
- Increase your Water Intake: The body needs water to help regulate body
temperature and it acts as a lubricant in our GI tracts, respiratory systems, for
healthy skin and our reproductive systems. - Eat on a Regular Schedule: Eat regular, balanced meals to ensure your blood sugar levels stay normal, preventing hypoglycemic crashes and the urge for unhealthy snacks between meals.
- Exercise: Exercise is important for everybody, but even more so for people in recovery. It promotes a healthy metabolism, increases energy levels, boosts mood, helps with sleep, increases self-esteem and helps rebuild healthy new cells. (I'ts the least used anti-depressant!)
- Limit caffeine: There’s nothing wrong with a cup of coffee. However, caffeine may cause dehydration and appetite suppression. If you do drink caffeine, make sure to stay hydrated. It can also affect sleep patterns and cycles so if you are having trouble with sleep try not to consume any in the afternoon. Lastly, caffeine is a stimulant which can increase anxiety in those that may already have anxiety.
- Watch Your Sugar Levels: Sweet foods trigger your brain’s dopamine or pleasure receptors, the same areas activated by substance abuse. Be careful of replacing this sensation with unhealthy sugar highs. Likewise, avoid processed foods that lack nutritional content.
Creating a Substance Abuse Recovery Nutritional Plan
Hopefully, you have had access to a nutritionist or dietitian either in 1:1 setting and/or in a group educational setting. During 1:1 sessions, they would be more beneficial because it will allow for more focused evaluation on your nutritional needs where a group educational session would be more general based information. However, if you have not been able to receive access to a nutritionist or dietitian then finding one that specializes in addictions would be beneficial for you in the long run.
They’ll help you recognize nutritional deficiencies and create plans to meet your dietary needs. The goal is to provide a healthy and well-balanced combination of vegetables, complex carbs, healthy fats, and other important nutrients. Much like other parts of your recovery process, you need to be honest with your nutritionist or dietitian. Tell them where you are struggling so they can help you find the right strategies for improvement.
They should also work be able to help you with creating an exercise program which could include yoga, pilates, and meditation as some options. This combination of diet and exercise can boost your mood and your self-esteem, repair organ damage, and help minimize your urges to return to alcohol or drugs.
Long-term recovery is a holistic whole person process that includes mental, spiritual, and emotional healing. In order to support your growth and development remember the program's steps and--
- Learn new ways to deal with stress and anxiety (ie meditate, yoga, walk etc)
- Seek support (counselors can help with this) and/or a sponsor
- Talk to a nutritionist or dietitian for advice on nutrients, how to manage symptoms such as constipation and diarrhea, and for low-cost eating tips- proper nutrition is vital for long term recovery.
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