Nutrition for Addictions Recovery
Holistic Support to Thrive
Make Dietary Choices that Support Both Your Body & Brain During the Healing and Recovery Process.
The role of nutrients in relation to recovery cannot be understated. It is truly amazing how a nourished body facilitates clearer thinking, a better mood, reduced anxiety and depression, better sleep, a more positive outlook, and ultimately a greater chance at a thriving life!
Substances that can cause dependence have one important thing in common: they increase the amount of a feel good chemical called dopamine which regulates pleasurable sensations in the 'reward circuit' part of the brain.
Everyone wants to feel good, it's just human nature to chase it. For some more than others it seems unattainable without 'help' and before you know it, you feel as though you are unable to survive without it.
It can take months to years to heal the body and brain from substance abuse. Boosting depleted and imbalanced Dopamine, Serotonin, and GABA naturally can literally make the difference between sobriety and relapse. Of course nutrient status is only one piece of the puzzle, and goes hand in hand with counseling, spiritual work, and healing the root of the issue that triggered you to use in the first place.
Dietary recommendations can vary slightly depending on the substance you are withdrawing/recovering from. Opiates and alcohol, for example negatively impact the gut, which means people recovering from these specific substances should work to restore gut health through increased intake of pre and probiotics, in addition to avoiding foods that negatively impact gut health such as sugar and processed foods. Something like Cocaine is associated with essential fatty acid deficiency, so those recovering from cocaine addiction would benefit from increased consumption of Omega 3.
Stimulants:Stimulants stimulate mental functions and increase the brain’s overall activity and alertness. These substances speed up mental processes and make users feel more awake and energetic.
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Depressants:
Depressants slow down mental functions by reducing the brain’s overall activity and alertness = relaxed & less aware of their surroundings.
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Hallucinogens:Hallucinogens cause varying degrees of disruption in brain function, perception, mood, and cognitive processes.
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Amino Acids:
Amino acids play a big part in the neurotransmitter healing process. GABA, glutamine, 5HTP (derivative of tryptophan & precursor to serotonin) and taurine for example is calming and is often very helpful for those recovering from stimulant use and suffering from anxiety. Another example is phenylalanine and tyrosine, which is converted to dopamine for those recovering from stimulant use. In addition to amino acids, there are many vitamins and minerals that support neurotransmitters such as B vitamins (B6 is particularily important for the synthesis of serotonin), magnesium, vitamin D, and high quality fish oil supplements such as krill. Eating plenty of protein rich foods provide a good supply of amino acids.
Foods which should be avoided:
Foods that trigger cravings, blood sugar spikes, hormone imbalances, and general feelings of unwellness should be avoided at all costs. This includes refined sugar, refined grains, processed foods, and chemicals.
Sugar addiction as a substitute addiction is a very real concern for people in recovery. Alcoholics and those who abused stimulants are particularly prone to developing a reliance on sugar due to the blood sugar highs and lows that accompanies it (see info-graphic below). Eating in a way that regulates blood sugar spikes is critical to maintaining your sobriety. The blood sugar crash is a feeling too closely associated in the addicts mind and body to the cravings for alcohol and drugs. That sugar craving can quickly switch in the addicts mind to craving the alcohol or drugs.
Amino acids play a big part in the neurotransmitter healing process. GABA, glutamine, 5HTP (derivative of tryptophan & precursor to serotonin) and taurine for example is calming and is often very helpful for those recovering from stimulant use and suffering from anxiety. Another example is phenylalanine and tyrosine, which is converted to dopamine for those recovering from stimulant use. In addition to amino acids, there are many vitamins and minerals that support neurotransmitters such as B vitamins (B6 is particularily important for the synthesis of serotonin), magnesium, vitamin D, and high quality fish oil supplements such as krill. Eating plenty of protein rich foods provide a good supply of amino acids.
Foods which should be avoided:
Foods that trigger cravings, blood sugar spikes, hormone imbalances, and general feelings of unwellness should be avoided at all costs. This includes refined sugar, refined grains, processed foods, and chemicals.
Sugar addiction as a substitute addiction is a very real concern for people in recovery. Alcoholics and those who abused stimulants are particularly prone to developing a reliance on sugar due to the blood sugar highs and lows that accompanies it (see info-graphic below). Eating in a way that regulates blood sugar spikes is critical to maintaining your sobriety. The blood sugar crash is a feeling too closely associated in the addicts mind and body to the cravings for alcohol and drugs. That sugar craving can quickly switch in the addicts mind to craving the alcohol or drugs.
A Note on Food Addiction
What’s food addiction? How can anyone be addicted to food? I mean...we all have to eat right?
The term may sound extreme, but there is growing evidence to support what those of you who have been struggling for years already know: people can and do become addicted to food.
Millions of people struggle daily with food and battle endlessly with their weight. Yo-yo dieting for years - which by the way has it's own list of negative health effects. Food addiction can be a stand alone issue, or can occur during substance recovery as noted above.
Have you tried a bazillion diets from books, magazines, websites, nutritionists, friends, co-workers, and neighbors? Grapefruit diets. Master Cleanse. Cabbage Soup Diet. Low carb, High Carb, Low fat, you name it! Maybe you’ve spent countless dollars on commercial weight loss programs - yet you are still unable to control your eating.
You lose a little, then gain even more. It is an endless cycle of disappointment, and self deprecation.
Sugar and simple carbs play a huge role in the predicament you find yourself in. What this means is that the wrong diet can make your situation even worse. It is important to keep your blood sugar, hormones, and neurotransmitters balanced while reducing your toxic load.
This is an awesome info-graphic from the NutraPhoria School of Holistic Nutrition:
The term may sound extreme, but there is growing evidence to support what those of you who have been struggling for years already know: people can and do become addicted to food.
Millions of people struggle daily with food and battle endlessly with their weight. Yo-yo dieting for years - which by the way has it's own list of negative health effects. Food addiction can be a stand alone issue, or can occur during substance recovery as noted above.
Have you tried a bazillion diets from books, magazines, websites, nutritionists, friends, co-workers, and neighbors? Grapefruit diets. Master Cleanse. Cabbage Soup Diet. Low carb, High Carb, Low fat, you name it! Maybe you’ve spent countless dollars on commercial weight loss programs - yet you are still unable to control your eating.
You lose a little, then gain even more. It is an endless cycle of disappointment, and self deprecation.
Sugar and simple carbs play a huge role in the predicament you find yourself in. What this means is that the wrong diet can make your situation even worse. It is important to keep your blood sugar, hormones, and neurotransmitters balanced while reducing your toxic load.
This is an awesome info-graphic from the NutraPhoria School of Holistic Nutrition:
Ask yourself a few of the questions below. How many resonate with you?
- Do you dread weddings and other social occasions because you’re ashamed of how you look but you still can't put down that brownie or bag of M&M's?
- Have you developed type 2 diabetes?
- Has a doctor warned you that you’re a candidate for a heart attack or stroke, yet you STILL continue eating sugary, fatty foods that keep you in the cycle?
- Do you think about food constantly?
- Do you crave certain foods - particularly sugary, salty, or fatty foods?
- Do you hide how much you eat from others?
- Do you feel shame or embarrassment going up to through the supermarket register, or fast food window?
- Have you ever pretended out loud that what you are buying is for someone else, or more people than just yourself?
- Do you get angry if your last piece of chocolate was eaten?
- Do you get moody, or feel depressed when you try to switch to a healthy diet or restrict your snack foods?
- Do you find yourself feeling depressed, hopeless, sad or ashamed about your eating or your weight?
- Do you find yourself eating when you are upset or reward yourself with food when you do something good?
- Have you ever noticed after eating sugar, flour, or wheat that you become more irritable?
Here is a great comparison chart to highlight the similarity between an addicts brain and the brain of someone who overeats to the point of obesity.
Bottom Line:
You have good reason to be frustrated. If you are recovering from addiction - including food addiction, you need to be sure you are getting key nutrients on a daily basis. Unfortunately this is not being taught at the majority of recovery centers, but in time my hope is that this will change.
It has been my experience that a mind/body/spirit approach is very effective. In the meantime, if you are struggling trying to navigate your way through recovery and want to learn more about how to support your healing nutritionally and with holistic based lifestyle modifications, send me an email at [email protected]
You have good reason to be frustrated. If you are recovering from addiction - including food addiction, you need to be sure you are getting key nutrients on a daily basis. Unfortunately this is not being taught at the majority of recovery centers, but in time my hope is that this will change.
It has been my experience that a mind/body/spirit approach is very effective. In the meantime, if you are struggling trying to navigate your way through recovery and want to learn more about how to support your healing nutritionally and with holistic based lifestyle modifications, send me an email at [email protected]
