Looking for a simple way to enhance your recovery process?
You have to start somewhere and that’s what makes recovery so difficult. But you don’t have to fight sobriety alone. There is one simple solution for fighting against the process of addiction.
Nutrition.
It’s amazing what the right amount of nutrition can do for you and your recovery.
Nutrition is not simply just about feeling good again.
Nutrition has the ability to not only feel better. Nutrition can also help to fight cravings, level out mood swings, and restore your body to pre-addiction health. Sounds good to you?
In this post, we are going to talk about:
- Hidden Link Between Nutrition and Addiction Recovery
- Malnutrition Derails Your Recovery
- Nutrition Brain Healing Amino Acids Are Essential for Addiction Recovery
- Eat to Live Again: Smart Eating Habits for Lasting Recovery
Hidden Link Between Nutrition and Addiction Recovery
What you may not have realized…
Your brain has been hijacked by drugs and alcohol. For months, years, and even decades substances have been bombarding your reward system and giving you fake highs.
Once you cut these substances out of your life, your body is left trying to figure out how to stabilize.
That’s where nutrition comes in. Neurotransmitters like dopamine, serotonin, GABA, and others are directly affected by your nutritional intake.
Without good nutrition, your body isn’t able to produce these feel good chemicals naturally. This is why so many people that are in early recovery reach for sugar, coffee, and other processed foods. Your brain is trying to find some way to make dopamine on its own.
Malnutrition Derails Your Recovery
The research on this is staggering.
In one recent study, 24% of study participants were found to be malnourished while in addiction treatment. Even more telling, 88% of study participants were found to be in need of nutrition education in order to correct their deficits.
Here’s what substance abuse does to your body:
- Leaches vitamins and minerals from your body that your brain needs in order to function at its best
- Damages the way your digestive system absorbs nutrients
- Suppresses your appetite so that you don’t eat enough calories
- Causes cravings for low quality empty-calorie foods that offer little to no nutritional value
The result is a malnourished brain that is fighting a losing battle.
Think of it this way.
If you had a car and that car was filled with contaminated gas for years and years. Would you expect it to perform well once you removed the bad fuel? Nope, you would have to clean the tank and fill it with quality gas.
Your brain is no different.
Smart people who are struggling with a substance use disorder and work with a professional addiction treatment center realize that recovery is not just about removing drugs and alcohol from your life. Recovery is about rebuilding the entire system from the ground up.
Here are some of the most common deficiencies that you find in addiction recovery:
- Vitamin B complex (especially B1, B6, and folate)
- Vitamin A, C, D, and E
- Essential minerals like iron, potassium, and zinc
- Amino acids that are the precursors to neurotransmitters
- Healthy fats that the brain needs in order to function properly
Nutrition Brain Healing Amino Acids Are Essential for Addiction Recovery
Your brain can be an amazing thing. It can fight back and heal itself but it needs the raw materials in order to do that.
Here are the major players:
B Vitamins
These are your brain’s BFFs. They are responsible for energy production in the body as well as synthesizing neurotransmitters. Alcohol especially is known to deplete B vitamins, particularly thiamine, also known as B1.
Deficiency can result in:
- Memory issues
- Trouble concentrating
- Anxiety and depression
- In severe cases, permanent brain damage
Amino Acids
Essentially, these are the building blocks of neurotransmitters. Without protein in the diet, your brain is unable to produce the chemicals it needs to be happy and think clearly.
Some of the more important amino acids include:
- Tryptophan – precursor to serotonin
- Tyrosine – precursor to dopamine and norepinephrine
- GABA – helps to reduce anxiety
- Glutamine – provides energy to the brain
Omega-3 Fatty Acids
Your brain is made up of nearly 60% fat. Omega-3 fatty acids are needed to form brain cells as well as reduce inflammation.
Research has found that omega-3 supplementation in addiction recovery can help to:
- Reduce cravings
- Increase mood stability
- Support cognitive function
- Reduce inflammation in the brain
Eat to Live Again: Smart Eating Habits for Lasting Recovery
You do not have to be a foodie or an expert on nutrition overnight. But there are certain strategies that you can use in order to improve your results.
Maintain Stable Blood Sugar Levels
This is where everything else stems from. Stable blood sugar leads to a stable mood and energy levels.
How to do this:
- Eat regular meals every 3-4 hours
- Combine protein, healthy fats, and complex carbohydrates
- Stay away from processed foods and simple sugars
- Never skip breakfast
Eat Whole Foods
Processed foods are designed to keep you coming back for more. They are addictive and should be avoided at all costs.
Instead, fill up on:
- Lean proteins like fish, chicken, and legumes
- Colorful vegetables and fruits
- Whole grains and complex carbohydrates
- Healthy fats from nuts, seeds, and avocados
Drink Plenty of Water
Did you know dehydration looks a lot like withdrawal? It can also cause cravings so it’s a good idea to make sure you are getting enough H2O.
Try to drink:
- A minimum of 8 glasses of water a day
- More if you are active or live in a hot climate
- Herbal teas as a nice alternative to sugary beverages
- Caffeine in moderation as it can cause increased anxiety
Supplement Smarter
Of course, real food is always going to be your best source of nutrients. However, there are certain strategic supplements that you can use in order to improve your levels.
Talk to your doctor to see if you may benefit from:
- B-complex vitamins
- Vitamin D3
- Omega-3 fatty acids
- Magnesium for sleep and muscle relaxation
- Probiotics to improve gut health
Your Gut Is Linked to the Addiction Recovery Process
Something you may not realize…
Your gut actually produces about 90% of your body’s serotonin. So when you have substance abuse that is damaging your digestive system, it can have a direct effect on your mood and mental health.
This is why gut health is so important in addiction recovery.
Long-term substance abuse can harm the beneficial bacteria in your gut, which leads to:
- Increased inflammation
- Poor nutrient absorption
- Weakened immune system
- Mood disorders and depression
Focus on:
- Probiotic-rich foods like yogurt, kefir, and fermented veggies
- Prebiotic foods that feed good bacteria
- Anti-inflammatory foods that help reduce damage to your gut
- Eliminating foods that cause digestive upset
Develop Habits You Can Stick With
Here is the secret.
Recovery is about building habits that you can actually stick with for the long haul.
Try starting small:
- Add one healthy meal a day
- Swap out one processed snack for something whole
- Drink one extra glass of water
- Take a basic multi-vitamin
Once these habits become automatic, you can begin adding more changes.
Remember: Addiction recovery is not a sprint, it is a marathon. It requires the same amount of patience and persistence that you apply to your sobriety.
Recovery Nutrition: Think of Food as Medicine
If you think of every meal as an opportunity to heal…
You are actively supporting your recovery.
You are giving your brain what it needs in order to heal. You are leveling out your moods. You are providing your body with the energy it needs to continue on this journey.
Don’t get too caught up in having to do everything perfectly all the time. What is attainable and will make a huge difference is simply being intentional with the choices that you make.
Putting It All Together
Nutrition plays a huge role in whether you will be successful or not in your recovery process.
Research is beginning to show that those who are able to address the nutritional deficiencies that are associated with substance abuse have far better results. Plus, a lower rate of relapse.
Just start with the basics:
- Eating regular balanced meals
- Drinking enough water
- Avoiding processed foods and sugar
- Taking a basic multivitamin if needed
The owners and authors of Cinnamon Hollow are not doctors and this is in no way intended to be used as medical advice. We cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research and consult with your personal physician before using.
