Eating a healthy, balanced diet is important for everyone. For those in recovery from a substance use disorder, proper nutrition is essential. During times of active addiction, it is not unusual for individuals to develop very poor nutritional habits. Learning about healthy eating and following a proper nutritional plan can be the difference between a possible relapse and staying clean and sober.
How Does Substance Abuse and Poor Nutrition Affect the Body?
Most people are aware that addiction to drugs or alcohol affects all parts of the body. It affects a person’s short-term and long-term health. It can result in cardiovascular or respiratory problems, liver damage, neurological issues, or a host of other conditions. However, many are not aware of the damage caused by poor nutrition, such as the inability of the body to absorb essential minerals, vitamins, and the amino acids tryptophan and tyrosine. These two amino acids produce three vital neurotransmitters in the brain, dopamine, serotonin, and norepinephrine. which are essential for alertness, emotional stability, mental clarity, and the overall feeling of calmness and well-being.
The most common effects of poor nutrition from drug or alcohol addiction include:
- Loss of appetite: People often are not able to eat or they forget to eat while they are in active addiction or in withdrawal.
- Overeating: Some substances cause a person to eat excessively, leading to weight gain and health problems associated with obesity.
- Poor diet: When a person has a substance use disorder, satisfying their craving is the most important thing to them. Often they don’t even eat, and when they do their food choices may be unhealthy and nutritionally deficient.
- Malnourishment: When poor diets are long-term, they affect the body’s ability to absorb essential nutrients.
- Compromised immune system: To function properly, the immune system needs essential minerals, vitamins, and amino acids. Without them, the person becomes easily susceptible to infections and a wide array of other health issues.
- Gastrointestinal disorders: Addiction can cause gastrointestinal disorders, including digestive tract inflammation, irritable bowel syndrome, and leaky gut syndrome.
- Hypoglycemia: Low blood sugar can be caused by substance abuse and poor nutrition.
- Organ damage: Drugs and alcohol can damage organs such as the intestines, pancreas, and stomach lining. These organs are essential for the absorption of minerals and vitamins needed for proper digestion.
The Benefits of Proper Nutrition in Recovery
Dr. Margherita Grotzkyj-Giorgi explains how poor nutrition prevents the brain from being properly nourished. Someone in the early phases of withdrawal will experience fewer symptoms when they follow a healthy, balanced diet. Proper nutrition also gives those in recovery a better chance of achieving long-term sobriety.
When the body receives the nutrients it needs to function properly, the person feels better emotionally, mentally, and physically. They have more energy and look at things in a more positive way, which reduces their chance of relapsing. As their body heals from the stress and damage caused by their addiction, their damaged organs and tissues rebuild, their immune system strengthens, and their body’s systems begin to function properly.
An Example of Proper Nutrition for Recovery
It is important to follow a diet that keeps the levels of the hormone serotonin balanced. This hormone helps the person to feel relaxed. The best source is complex carbohydrates found in legumes, root vegetables, breads, pastas, and fruits. These complex carbohydrates should be combined with proteins in meals.
The article gives the following recommendations for a nutritional diet for recovery:
- 50% to 55% of your calories should come from complex carbohydrates (grains, vegetables, and fruits)
- 15% to 20% of your calories should come from moderate protein consisting of two to four ounces of fish, meat, tofu, or other high-protein food
- 30% of your calories should come from fat choices including healthy oils such as olive, canola, flaxseed, and those found in fish
- Include two to three cups per day of dairy products or other calcium-rich foods such as tofu, kale, and calcium-fortified beverages
Getting the Help You Need
If you or someone you know is struggling with an addiction to drugs or alcohol, now is the time to get help. Our professional staff at English Mountain Recovery, located in the Smoky Mountains in East Tennessee, will answer your questions and help you get started on your journey to recovery.
