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Healing is not only about overcoming the addiction to a substance. It is about bringing the body back from a state of deficiency, which has occurred due to the substance abuse over a long period of time. An injured gastrointestinal tract or the improper function of the nervous system are just a few examples of such deficiency. Almost 48.5 million Americans aged 12 years or older had a substance use disorder in the past year, and fewer than 10% of those affected receive treatment for their condition (SAMHSA). Those who do receive treatment have to put effort into personal therapy, nutrition, physical activity, and sleep quality, which can help bring them back to a healthy and balanced life.
Substance use leads to undernourishment that needs to be compensated
Each substance affects the human organism in a unique way, damaging particular organs, functions, and systems. For instance, alcohol abuse leads to reduced absorption of B vitamins, especially thiamine, hence the risk of brain damage due to deficiency. Stimulants, in their turn, significantly reduce hunger, which means extended use leads to fasting-induced malnutrition. Opioids affect the peristalsis and digestion, making a drug abuser anemic even if they manage to eat healthy.
That is why a proper diet during recovery goes beyond a simple desire to “be healthy.” It is not about the latest smoothie recipes or reducing the amount of sugar. A person detoxing from a substance usually needs to compensate for the deficiency of several minerals such as magnesium, zinc, B-complex vitamins, and omega-fatty acids. They need to be introduced into the body, irrespective of how much junk food a person ate before their substance abuse began. People in early recovery should not expect to be healthy immediately, as during the first weeks of detox, vitamins and minerals help balance the organism, pulling it out of the state of deficiency.
Neurons require amino acids to restore the reward system
Heavy substance use damages the reward system of the brain, affecting the hormones responsible for pleasure and craving. Dopamine, serotonin, and norepinephrine, in particular, become deficient, which makes a person crave drugs, cigarettes, or alcohol. It is not enough to simply quit a substance, as the brain now needs amino acids to resupply these hormones and return the reward system to normal functionality.
The studies confirm that amino acids supplementation helps deal with withdrawal symptoms, reduce cravings, and improve the psychological state. In other words, they serve as building blocks of the brain’s happy hormones. Foods high in amino acids include meat, eggs, dairy products, legumes, and nuts. The proper amount of protein in the diet is vital for the amino acid supply, which in turn is critical for the proper functionality of the reward system.
Fluctuations of blood sugar levels provoke cravings
Cravings for substances are frequently compared to the feeling of hunger. But what a substance abuser experiences during withdrawal is closer to a state of fasting. The symptoms of low blood sugar include irritability, shaking, anxiety, and difficulty concentrating. A recovering addict may try to alleviate these symptoms by skipping meals or consuming large amounts of simple carbohydrates. Either way, their blood sugar will continue to fluctuate throughout the day, peaking and dropping rapidly. Such ups and downs are extremely stressful for the human body; the craving for a substance during such periods is dangerously reminiscent of withdrawal.
The best course of action is to avoid large gaps between meals and consume complex carbs, fiber, and protein. Eating at regular intervals with healthy snacks in between will ensure that the blood sugar level remains stable and prevent dangerous drops. The most accessible and affordable way to combat substance cravings is to maintain a stable level of glucose in the body using the right nutrition.
Serotonin production during recovery requires a healthy gut
Most of the serotonin in the human body is produced in the gut, not in the brain. Alcohol, cocaine, and methamphetamine abuse damage the microbiome, killing the good bacteria and letting the harmful ones thrive. As a result, serotonin levels are lowered, making the early stages of recovery particularly difficult for the recovering addict. The reduced ability to produce serotonin makes a person anxious, depressed, and unable to tolerate frustration. But the good news is that the number of healthy bacteria in the gut can be increased during recovery using the right nutrition.
Fiber is essential for feeding the good bacteria and maintaining a healthy gut microbiome. High-fiber foods contain prebiotics that support the growth of friendly bacteria. Probiotic-rich foods, in their turn, directly supply the gut with the bacteria that support gut health and support the immune system. Prebiotics can be found in vegetables, legumes, whole grains, and nuts, while dairy products, fermented vegetables, kimchi, and kombucha are good sources of probiotics.
Hydration supports the recovery process
Many recovering addicts suffer from chronic dehydration and continue to experience its dangerous side effects during recovery. Getting eight glasses of water per day is not enough for people whose bodies have been through severe substance abuse. Alcohol abuse, for example, is frequently accompanied by vomiting and diarrhea, and stimulant use causes extreme thirst. When a person is intoxicated, their body loses more sodium and potassium than usual, and these electrolytes must be replaced during recovery. However, water alone is not sufficient in terms of electrolyte replenishment, which is essential for the proper function of nerves and muscles.
It is crucial to maintain a healthy balance of electrolytes in the body by eating the right foods and using supplements. This is an especially important issue during the first weeks of recovery when the body is still eliminating traces of the substance. A simple adjustment to the diet that will significantly improve the well-being of the recovering addict can be achieved by replacing sugar with salt in food, adding bananas and coconut water to the diet, or using electrolyte supplements when appropriate.
Exercise stimulates the brain to create new healthy patterns
Physical activity is one of the most effective and available tools for battling substance addiction. First of all, it stimulates the production of endorphins – hormones that reduce pain and increase feelings of pleasure. This means that regular exercise can partially substitute for the craving for a substance by temporarily increasing feelings of wellbeing in the person. Secondly, physical activity promotes the creation of new neural connections by increasing the level of brain-derived neurotrophic factor.
The latter effect is not widely known but is essential for recovery. Substance addiction forms unhealthy patterns of behavior, and recovery requires the formation of new patterns. This process is facilitated by exercise, which increases the brain’s plasticity and helps it adapt to new conditions. The importance of this factor for the early stages of recovery cannot be underestimated. It can be as simple as a walk after dinner for half an hour. A more intense workout is not necessary, as it may be too demanding on the body during the first weeks after detox.
Sleep is the time for the body to recover and heal
The inability to sleep soundly and for long hours is a common side effect of substance abuse that persists for the first few months after detox. The lack of deep sleep, in turn, increases irritability and raises the risk of developing cravings. It becomes much harder to control the urge to use when the body cannot endure the stress and fatigue. A substance abuser begins to feel hungrier than usual and resorts to junk food and sweets. Blood sugar levels become unpredictable, and excessive caffeine use may follow. It comes as a surprise that the most effective treatment for insomnia as a side effect of substance abuse is a healthy balanced diet.
Foods high in magnesium help the nervous system relax, which means they facilitate sleep. Leafy vegetables, nuts, and seeds are rich in this nutrient and ideal for nighttime eating. In turn, the next part of the nutritious diet for someone recovering from addiction focuses on tryptophan, an amino acid precursor of serotonin and melatonin. Both hormones are crucial for healthy sleep, and their deficiency is the cause of insomnia after substance abuse. Tryptophan-rich foods help alleviate this deficiency and improve the quality of nighttime rest.
But the real solution for insomnia after substance abuse is to synchronize the circadian rhythm as soon as possible. This can be done by maintaining a regular sleep-wake schedule, including weekends. The body will then know when to rest and when to wake up, significantly improving the quality of sleep over a period of several weeks. Finally, it is essential to realize that this process takes time and patience.
Building new patterns is better in small doses
It is no use attempting to build a complete healthy lifestyle from scratch during the first days of recovery. The people most successful at maintaining wellness after detox are those who stacked habits rather than pursued an ideal image of the healthy life. Stacking refers to combining the desired actions, one of which is performed regularly, and thus reinforces the other. Stacking can be as simple as taking a magnesium supplement as a habit right after one finishes brushing their teeth in the morning. An example of the habit stack for the evening would be drinking a glass of water before preparing coffee.
Mindful eating falls under the concept of habit stacking as well. One of the side effects of substance abuse is impaired perception of the feeling of hunger. As a result, a recovering addict often confuses hunger pangs with emotional distress and overeats when they do not need to. Fortunately, this consequence can be eliminated by paying attention to the signals sent from the body. Mindful eating is a process of eating slowly and without distractions, which allows you to recognize fullness and stop when you feel satisfied. These techniques can be complicated, but they become almost automatic with a small amount of practice.
Food alone cannot heal, but it can strengthen the entire treatment regimen
Nutrition, sleep, and physical activity are essential parts of the treatment process, but on their own they cannot be a complete solution. The individualized approach to battling substance addiction requires a more organized and multidisciplinary strategy. This formula includes psychotherapy as a cornerstone, as well as social and community support components that help the addict build confidence and deal with triggers on a personal level. Substance abuse treatment cannot be viewed from a narrow medical perspective when the social aspects of an addict’s life are no less important.
Moreover, whole-person care helps to consolidate the early stages of treatment and turn them into long-term success. An example of this approach is the aftercare nutrition plan which, on its own, can hardly be the solution. It all depends on whether the patient follows it at home or continues to live the same lifestyle as before. Individual patient preferences, in this case, are also important since a person who spends their evenings on a friend’s couch may not have the opportunity to engage in sports.
At the same time, communication and social support are some of the most attractive features of 12-step recovery programs, offering a proven alternative to psychotherapy. Meetings combat the devastating consequences of shame and isolation that drive many people into substance addiction. SMART Recovery, Refuge Recovery, and related support groups are also effective ways to establish a strong social network. Medical detox, outpatient clinics, psychotherapy, and improved nutrition are all pillars of the total care approach. Facilities like Legacy Healing NJ offer integrated treatment with a focus on nutritional and clinical support that is especially important during the first phases of the treatment. The expert staff considers both the individual needs of the patient during withdrawal and the clinical requirements during the early stages of recovery.
Proper nutrition is critical during the detox
The detox period is the most challenging as it is the time when the body is purging itself of toxins. During this period, the patient needs all the more vitamins and minerals, irrespective of the type of substance they struggled with. The clinical grade micronutrient support helps their body during this taxing process without putting them through an overly restrictive diet. Such therapy, however, is best used as a supplement to a proper diet rather than the primary source of vitamin supply. Similarly, a medically assisted detox can identify the individual needs of the patient, addressing issues not covered by standard nutrition, psychology, and sleep training. The areas where this assistance is critically important are the persistent insomnia and mental health disorders that often accompany substance use disorder. At the same time, there are too many factors to consider during the acute phase of withdrawal to handle everything on one’s own.
Recovery is not a quick process, and the body needs the right support to get through it. Eating, exercising, and sleeping are universal activities, regardless of an individual’s weight or height, that support a person’s healing and make maintaining health feel more manageable.