Planning a nutritious and healthy meal is often neglected as part of addiction recovery. People tend to think that drug and alcohol recovery should focus mainly on therapy, medication, and other treatments. Nutrition, however, is vital to recovery because it helps regain nutrients lost through drug abuse.
Recovery from addiction is both physically and mentally demanding, and to overcome it safely, you must take care of yourself. Alcohol impedes your body’s ability to absorb nutrients, while opiates affect your digestive system. Stimulants like cocaine, MDMA, and nicotine can suppress your appetite, resulting in vitamin deficiencies and causing severe health issues. It may even alter your brain chemistry and change moods, creating additional obstacles in the recovery process. Substance abuse can also contribute to splurging on junk food and other unhealthy eating habits that cause hormone dysregulation. Overindulging may never stop your cravings but can instead ruin your overall health and have long-term complications.
Integrating a well-balanced diet plan in your treatment recovery process nourishes and helps replenish the mind and body with essential vitamins, nutrients, and minerals. Your body can recuperate more effectively if you include the following foods in your diet.
1. Fish and poultry
Substance abuse is known to alter brain chemistry. Low levels of certain chemicals, like serotonin, are associated with depression and negative attitudes. Since our body cannot synthesize amino acids like tryptophan, needed for serotonin production, it must get it through diet. Protein-rich foods such as fish and poultry are a good source of tryptophan and boost serotonin in your body. Including them in the diet is vital as it provides help and support for addiction recovery by improving your mood and willingness to get better.
Additionally, fish and poultry contain tyrosine, making neurotransmitters like dopamine and norepinephrine. Although the body naturally synthesizes tyrosine, drug abuse may prevent your body from processing it. So, increasing their intake is an excellent way to enhance your mood and improve overall well-being.
2. Bananas
Individuals who abuse drugs or alcohol often have low minerals like potassium and magnesium in the body. These minerals are electrolytes responsible for regulating blood pressure, heartbeat, and muscle and nerve activity. Since bananas are rich in potassium and magnesium, they are a good source of regaining the lost minerals. They also contain vitamin B6 and vitamin C that strengthen your body and repair damaged tissues, respectively.
Bananas also contain tryptophan, so including them in your diet promotes serotonin synthesis that helps you sleep better. They are an easy snack that you can eat any day without any preparations or meal planning.
3. Yogurt
Yogurt is rich in calcium and probiotics, both things that promote healthy recovery. Abuse of anti-anxiety meds like Valium or Xanax can reduce the body’s ability to absorb calcium. However, it’s still a crucial mineral needed to strengthen bones, growth, and development. Therefore, while in recovery, regularly eating yogurt can help you regain strength faster. Other dairy foods like milk, cheese, and butter can also help your body’s healing.
Extensive use of alcohol and opiates can disturb normal gastrointestinal functions, which is why diarrhea and constipation are common in recovering individuals. Probiotics are good and useful microorganisms for your body, especially the digestive system. Its intake can stabilize the digestive tract and build a healthier gut.
4. Vegetables
Vegetables contain a range of essential vitamins and various nutrients, making them a good source of healthy diets. During active substance abuse, improper nutrient absorption and poor appetite can result in malnutrition. But a meal rich in vegetables can restore the required nutrition levels and boost the energy levels of those in recovery. Vegetables are also rich in antioxidants that can improve your skin and hair, which often start deteriorating when the body has too much toxin. Since they contain fibers, they may also contribute to a better digestive system.
Leafy greens like kale, starch-rich veggies such as potatoes, and cruciferous vegetables like broccoli are all healthy and convenient options to incorporate into your daily meals.
5. Fresh berries
Fresh berries also contain certain antioxidants that can help clear toxins from the body. Alcohol and drugs damage cells that can worsen the normal functions of body systems. But consuming blueberries, strawberries and raspberries can slow down and reduce cellular damage, giving the body enough time to repair its organs. Additionally, those undergoing addiction recovery may experience withdrawal symptoms that leave their bodies susceptible to common diseases and infections. However, berries can boost immune levels and help you better fight germs, so you don’t just recover, but recover healthily.
6. Whole-grain foods
Much like probiotics, whole-grain foods can help your digestive system get back on track. Since they are rich in fiber, they can jump-start your gastric tract and make it easier to consume food. Nausea and vomiting are common symptoms of withdrawal so, eating these light food substances can help you eat much more effortlessly. Whole-grain foods also provide complex carbohydrates that keep your body feeling full for extended periods. Staying full keeps you from splurging sprees and overindulging in junk food or other unhealthy eating habits. Whole-wheat bread, pasta, crackers, oatmeal, popcorn, and brown rice are some of the more easily accessible foods you can include in your meals.
Consider replacing white flour with healthier alternatives to help digestion and even lower your risk of developing chronic conditions like diabetes.
7. Water
The first step in any addiction recovery process is detoxifying the body from abused substances. Water is your best friend because it flushes the toxins out and helps your organs work more efficiently when it comes to healing. Allowing a recovering body to heal and replenish requires keeping it hydrated constantly. Avoid sugary drinks like sodas and sports beverages, and instead, stick to water. If you don’t like plain water, you can add a sprig of mint or drops of lemon juice to make a naturally cleansing drink. Another alternative is drinking an occasional cup of chamomile tea to achieve adequate water intake.
It’s essential to drink at least a liter or two of water each day to keep your body from exhausting itself.
Conclusion
Recovery from drug or alcohol addiction is as much about changing your lifestyle as ending the addiction. One aspect of your new lifestyle must involve a healthier, more nutritious diet to help your body heal from toxins. Experimenting within the bounds of healthy foods can fuel your recovery faster than a stringent diet. Try some of the suggestions above to identify which foods work best for you and lead to a healthier recovery.