The role of nutrition and meal planning in addiction recovery is easily overlooked. People recovering from drug or alcohol addiction usually seek treatment primarily through medication, therapy, and other methods. Often, they fail to realize that proper meal planning and nutrition are essential for a healthy recovery.
If you or your loved one is recovering from drug addiction, it is recommended to focus on healthy nutrition as a part of the healing plan. In this article, you will learn about the negative associations between addiction and diet and how healthy nutrition can aid you in recovery.
The Relationship between Diet & Addiction
Diet and addiction have a two-way relationship. Not only does a healthy diet influence addiction recovery, but addiction can also cause diet problems in the addicts.
According to studies, nearly 88% of people who suffer from chronic substance abuse disorders have poor eating habits and poor diet quality in general. Furthermore, many mind-altering substances impact the body’s ability to absorb food-derived nutrients. Despite eating a relatively healthy diet, alcohol and drugs can reduce the body’s ability to absorb nutrients.
Negative Impact of Addiction on Diet
During active addiction, proper nutrition and diet often fall by the wayside. A person suffering from addiction uses his time, money, and energy to perpetuate his destructive drug or alcohol habit instead of maintaining a healthy lifestyle. Thus, neglecting nutrition interferes with an addicted person’s overall health and well-being.
As per studies conducted by addiction support services, chronic addicts suffer from the following nutritional and physiological disorders:
i. Suppressed Appetite
People who abuse drugs or alcohol often aren’t hungry and forget to eat while under the influence.
ii. Nutrition Imbalances
When addicted to drugs or alcohol, most people will spend all of their cash on drugs or alcohol. Thus, they have no money to purchase healthy food.
iii. Binge Eating
People who suffer from addiction can regain an insatiable appetite after having an addiction high.
iv. Malnutrition
Drugs or alcohol abuse reduces the body’s ability to absorb nutrients, resulting in malnutrition.
v. Organ Damage
Substance abuse damages the liver, stomach lining, pancreas, and intestines, which all assist in properly absorbing, digesting, and storing nutrients.
vi. Immune System Suppression
Intoxicating substances like alcohol and opiates weaken the immune system and increase the risk of infection and illness.
vii. Gut Disorders
Alcohol can cause chronic inflammation of the gastrointestinal tract, IBS, leaky gut syndrome, pathogenic bacteria, fungal infections, and acid reflux.
viii. Hypoglycemia
An inadequate diet resulting from substance abuse often results in reduced blood sugar.
Nutritional Deficiencies in Addicts
People with drug or alcohol addictions are likely to have nutritional deficiencies in the following areas:
ix. Acetyl-L-Carnitine
Studies suggest that those recovering from cocaine addiction may have deficiencies of acetyl-l-carnitine (ALCAR). Low blood sugar, brain abnormalities, abdominal pain, and heart muscle weakness are indications of ALCAR deficiency.
x. Vitamin D
A lack of vitamin D is common among people who are in recovery from drug or alcohol addiction which can lead to schizophrenia, psychosis, depression, and suicidal tendencies.
xi. B-group Vitamins
Recovery people commonly suffer from vitamin B deficiencies due to drugs and alcohol’s ability to interfere with proper absorption of B vitamins, thus resulting in anemia, cognitive difficulties, memory loss, confusion, lack of sleep, and fatigue.
xii. Calcium
Alcohol and drugs impair the body’s ability to absorb calcium correctly, resulting in an increased risk of calcium deficiency in recovering individuals. Irritation, muscle pain, abdominal cramps, depression, brittle or weak bones, and memory loss are all signs of calcium deficiency.
Optimal Nutrition for Addiction Recovery
The body can’t function properly without the right food. A balanced diet not only helps the body to carry out its vital functions but also contributes to addiction recovery.
A healthy diet during recovery heals the body from inside out, with the following effects:
- Positive mood
- Enhanced energy
- Improved memory
- Strengthened immunity
- Reduced disease risk
All in all, balanced nutrition can cure substance abuse. Not only does it allow you to return to its healthy physiological state, but it helps to achieve harmony between your mind, body, and soul.
Foods for Addiction Recovery
It’s not easy to maintain a balanced diet while you’re in recovery from addiction. However, this list of foods to eat can help you stay healthy and on top of your nutrition:
i. Poultry and Fish
Foods rich in tyrosine are essential in creating dopamine and norepinephrine. As a result of drug abuse, your body cannot make tyrosine, so consuming more poultry and fish will improve your mood and well-being.
ii. Tofu
If your liver is damaged by drugs or alcohol, then tofu is a good source of low-calorie, low-fat protein to help it heal. The lack of fat in tofu reduces the liver’s work when digesting, leading to better healing.
iii. Bananas
Besides being a convenient snack, bananas are full of tryptophan, an amino acid that helps you sleep by producing serotonin. They are also rich in potassium, vitamin B6, and vitamin C.
iv. Yogurt
Increasing your body’s ability to absorb nutrients requires that your digestive system be healed after drug and alcohol abuse. The probiotics found in yogurt can help rebuild your gut’s microbiome during recovery.
iv. Blueberries
In addition to being high in antioxidants, blueberries also reduce the overproduction of free radicals and other toxins generated by drug and alcohol addiction. This makes them a great food choice for recovering alcoholics and addicts.
v. Vegetables
All vegetables offer vitamins, minerals, fiber, and other essential nutrients that the body requires to function and fuel itself. All green vegetables such as kale, cruciferous vegetables such as broccoli, and starchy vegetables such as potatoes help regain the body’s health after addiction.
vi. Whole Grains
Whole grains provide the body with complex carbohydrates that make you feel fuller longer, as well as fiber that helps keep your digestive system healthy. Many foods like bread and pasta are available in whole grain versions as an alternative to white flour.
For recovering alcoholics and addicts, nutritional success is found in finding the best foods and ways to eat them. For example, raw kale can be difficult for you to consume. However, you can make it more edible by braising it. Similarly, you might not like blueberries and yogurt separately, but mixing them might be appealing to your taste buds. As recommended by experts, the best way to fuel your recovery is by experimenting with healthy foods.
Conclusion
Just as addiction impacts nutrition negatively, a healthy diet can combat substance abuse, aiding in recovery. However, finding the right food according to the deficiencies and preferences is vital for healing. While you can try healthy eating at home, it is advisable to consult a nutritionist or rehab center for the optimal effects of diet planning.
