Neuroplasticity is a key concept in addiction recovery. Once addiction has forced changes in the brain, however, it damages neuroplasticity and makes it much harder to adapt to sobriety.

Additionally, the adaptations that the brain develops disrupt crucial neuropathways, decreasing neurotransmitters and their ability to move normally through the brain. Brain imaging studies have revealed that drug addiction disrupts connectivity between different parts of the brain, making it more difficult to re-stabilize healthy neurotransmission during recovery.

Fortunately, adequate nutrition can improve neuroplasticity by helping the brain replenish normal amounts of neurotransmitters. Here is how the building blocks of nutrition help restore plasticity to the brain:.

The majority of evidence-based treatment programs understand the importance of nutrition for recovering addicts and incorporate nutrition plans to help clients heal more fully. Designing a meal plan that is balanced and satisfying is one way to significantly improve the experience of treatment.

The steps in nutrition incorporation vary between treatment centers, but you can expect a process similar to the steps below:. As part of the intake process, clients meet with a physician for a review of health history and discussion of the specific issues related to substance abuse.

The review should include a talk about eating habits and weight that touches on:. As the brain is working to re-balance itself after chronic drug and alcohol abuse, the stress hormone cortisol is over-produced and can deplete critical nutrients, including:.

Once specific deficiencies have been targeted, the nutritionist can plan meals designed to replenish the missing nutrients while also providing the client with well-balanced amounts of all six essential nutrients.

The development of a nutritional plan for those in recovery involves planning out meals and determining an appropriate meal schedule that meshes with other activities in the treatment plan. This also involves taking into account any issues the client has around food, including eating disorders.

Depending on individual needs, the plan may leave room for snack times, or it may be a better option to restrict intake to three times per day if the client has issues with things like binge eating. Determining nutritional needs and providing healthy meals is not the only element of nutrition for recovering alcoholics and addicts.

A good nutrition plan will help the client learn and practice good habits on their own, such as:. Giving clients the opportunity to practice good eating habits is essential, especially since food addiction can often replace drug addiction. By instilling an understanding of nutrition and supporting healthy habits, a quality addiction treatment program teaches clients to use food as a healthy tool for sustained recovery rather than something that provides instant gratification.

The first step in treating addiction to any substance is to remove all traces of the substance from the body. Unfortunately, many people attempt to quit drugs or alcohol on their own, which almost never works. Attempting to go through withdrawal without medical supervision results in a long list of unpleasant symptoms, some of which have dire consequences for nutritional balance.

The nutritional side effects of unassisted withdrawal for most substances include the following:. The goal of withdrawal management programs is to provide clients with medical care and sometimes medication in order to maintain the healthiest state possible while the body is eliminating drugs or alcohol.

This may include things like an IV drip for hydration or vitamins to keep levels of both stable throughout withdrawal, leading to a smoother transition to treatment.

Eating disorders and substance abuse are closely linked. Eating disorders and substance use disorders share multiple similarities in displayed behavior. The escalation of substance abuse comes with increasingly severe cravings and the inability to control consumption despite building negative consequences.

In the same manner, those who have bulimia and binge eating disorders experience extreme cravings for food and feel a loss of control when over-consuming. Both food and addictive substances present ways to escape from or numb unwanted feelings. Dual diagnosis treatment programs for substance abuse and eating disorders focus on addressing both conditions and their common roots, rather than trying to treat one after the other.

These programs are unique to the individual and the complex interplay between the conditions, but typically involve individual and group therapy designed to heal the client from both sides. Working toward a balanced diet is not always easy, but this list of foods to eat while going through a medically supervised withdrawal from drugs is a good place to start your nutrition and addiction recovery process:.

The most important part of nutrition for recovering alcoholics and addicts is to find the foods that work for you and the ways you like to eat them. For instance, you may not like raw kale but find that braising it makes it much more palatable. Experimenting within the bounds of healthy foods is one of the best ways to fuel your recovery.

At Gateway Foundation, we understand the importance of nutrition for recovering addicts, and we incorporate it into our many recovery programs and services. Every individual has different nutritional needs that can impact their experience in treatment, which is why we work hard to provide customized treatment plans that address nutrition.

To learn more about how Gateway Foundation can help you or someone you care about, call us at Gateway Foundation. Gateway Foundation is a recognized leader in evidence-based addiction treatment proven to get results.

Our experts in Addiction Medicine—including highly educated clinical and medical professionals and expert psychiatrists and nurses—deliver care that never stops. For over 50 years, Gateway Foundation has been helping individuals and their families recover from addictions and behavioral health issues and is the only provider that covers the entire state of Illinois with 16 facilities from the Wisconsin Border to the Kentucky Border.

Gateway has specific programs focusing on substance use disorders, trauma, depression, anxiety, and other co-occurring issues. We are in-network with all the major commercial insurance plans. Gateway Foundation: Addiction medicine, saving lives. Why Choose Gender-Specific Treatment?

The Importance of Alumni Groups. Home Addiction Blog Nutrition to Help Your Body Heal in Addiction Recovery. Those who abuse any drug are likely to experience one or more of these broad symptoms: Loss of appetite: Many substances suppress appetite or cause the user to forget about eating altogether.

Poor eating choices: People under the influence are more likely to make poor decisions, like living on a diet of fast food or sweets.

Hypoglycemia: Low blood sugar can be caused by a lack of sustenance or proper diet. That, of course, is the short answer. Healthy eating takes planning, and it takes a little more work than heating up a frozen pizza or ordering take-out. This eBook provides a refresher on basic nutrition and offers practical tips that will help you make healthier food choices to benefit your recovery and improve your overall physical and mental health.

Nutrients are substances in food that help your body build and repair tissues, provide energy, fight disease and facilitate numerous other body functions.

Nutrients are divided into two categories: micronutrients and macronutrients. Vitamins and minerals are called micronutrients because we need them in very small amounts. Fat, protein and carbohydrates are called macronutrients because our bodies need them in larger amounts.

Vitamins are organic compounds that are needed to maintain normal bodily functions like metabolism and immunity. There are 13 vitamins , and each plays a different role in the body. The food you eat is the best source for vitamins. Minerals are non-organic compounds that the body needs for functions like maintaining normal blood pressure and bone health.

There are 16 essential minerals , including calcium, potassium, iron and magnesium. Like vitamins, minerals should come from the food you eat.

The protein you get from animal products like meat, eggs and dairy products is called a complete protein because it contains all nine of the amino acids your body needs. Proteins from plants are incomplete proteins because no single plant provides all nine of the essential amino acids. They have an important influence on mood and memory, and the right carbs help you burn fat and maintain a healthy weight.

In the body, carbs are converted into glucose and carried through the bloodstream to be used for energy. But if you eat more carbs than your body can store as glucose, the extra carbs are stored in the body as fat.

This can lead to a number of health problems. Not all carbs are good for you. Simple carbohydrates are unhealthy carbs that are found in processed foods like white rice, breads, pastries, candy and soda.

Eating too many simple carbs can also lead to weight gain and generally poor health. Complex carbs , on the other hand, include healthy foods like whole grains, fruits, vegetables, beans and legumes.

These are digested and processed more slowly and help keep your blood sugar stable and your energy levels consistent. They also contain a wealth of other essential nutrients. Fat is also crucial for helping your body absorb vitamins A, D, E and K. As with carbs, not all fats are good for you.

Saturated fats, and in particular trans fats, increase your risk of heart disease, stroke and some cancers. Saturated fats are found in red meat, poultry, butter, coconut oil and whole milk and should be eaten in moderation.

Trans fats are found in foods made with hydrogenated and partially hydrogenated oils, including fried foods, crackers, cookies and cakes. Trans fats should be avoided or consumed in very small amounts. Healthy fats are those that are monounsaturated or polyunsaturated.

Monounsaturated fats are found in avocados; nuts; and canola, olive and peanut oils. Polyunsaturated fats are found in safflower, corn, sunflower, soybean and cottonseed oils.

Omega-3 fatty acids are a type of polyunsaturated fat that reduces your risk of heart disease. Omega-3 fatty acids are found in fatty fish like salmon and trout as well as in flaxseed oil and walnuts.

Water is absolutely essential for optimum health. Water keeps tissues hydrated, regulates your body temperature, cushions your joints, helps your body process nutrients and flushes out waste products.

Experts recommend drinking six to eight 8-ounce glasses of fluids a day. The truth is, taking supplements without getting professional advice can backfire, according to Harvard Medical School. Some supplements can even be dangerous, especially if you take more than the recommended dosage.

For example, vitamin E supplements, which were once believed to protect the heart, were later found to increase the risk of bleeding strokes. Some vitamin B supplements that were once thought to prevent stroke and heart disease have been found to increase the risk of cancer.

Certain vitamins and minerals, when taken in doses larger than recommended, can interfere with the absorption of other essential nutrients and cause other negative side effects. Experts across the board agree: the best way to get the nutrients you need , unless your physician or a licensed dietitian has told you otherwise, is through the food you eat.

According to the to dietary guidelines set forth by the Office of Disease Prevention and Health Promotion, a nutritious diet should include a variety of foods from each of the five food groups.

Vegetables are important sources of vitamins and minerals, and you should eat a wide variety of them in order to get plenty of the various nutrients they contain. Try to consume two and a half cups of vegetables each day. Over the course of a week, strive to eat a wide variety of veggies from each sub group.

Like vegetables, whole fruits provide high returns in a range of nutrients. Fruit can be eaten raw or cooked, and it can be purchased fresh, frozen, canned or dried. Strive to eat around two cups of fruit each day.

Over the course of a week, eat a variety of fruits in a rainbow of colors. Eat around six ounces of grains each day, at least half of them whole grains. Whole grains are those that contain the entire kernel, including the endosperm, bran and germ.

Refined grains are those that have had the bran and germ removed, which strips them of iron, dietary fiber and other nutrients. Brown rice, quinoa, oatmeal and popcorn are examples of whole grains. This leads to overtraining and burnout, which can set you back in your progress and prevent you from reaching your goals.

Instead of working out every day, try taking one day off per week where you do no exercise at all. The body requires a certain amount of nutrients to function properly. If you don't eat enough of these nutrients, your performance will suffer.!

Recovery is a process. It takes time and energy, and it's different for everyone. While some people can bounce back from an intense workout in just a few hours, others might need days or weeks to feel like themselves again.

The amount of recovery time you need depends on your fitness level, age, genetics, and other factors such as sleep quality and stress levels to name just a few.

Recovery starts with rest--the body needs to recharge its batteries by getting enough sleep every night to perform at its best during training sessions or competitions without getting injured or sick as easily. This is especially true if you're training hard but eating poorly: Your immune system will be compromised by poor nutrition choices that leave little room for growth and repair during rest periods between workouts; this could lead not only to decreased performance but also health problems down the road if left untreated!

Some people recover faster than others; some are more prone to injuries, some have different levels of fitness and conditioning, and some have different levels of motivation and stress. These factors make it difficult to predict how long it will take to recover from a given situation or activity fully.

However, there are certain steps you can take to improve your chances of recovery:. Nutrition and hydration play a crucial role in helping you recover from exercise.

Proper nutrition helps your body repair itself after a hard workout or race, while proper hydration allows it to cool itself down quickly.

Recovery is even more important for endurance athletes because we spend so much time training. If you're not recovering properly, your body won't have the energy to do the next workout and will eventually break down from overuse.

Proper nutrition is essential for recovery. The right foods can help you recover faster and more efficiently, making getting back on the field or court easier.

Nutrition profoundly impacts your body's ability to repair muscle tissue and reduce inflammation after intense exercise. Good nutrition will also give you more energy, better sleep quality, mental clarity, and an overall feeling of well-being, which will help speed up the recovery process!

This is one of the most important things you can do to aid in recovery, as it allows your body to recuperate from all the hard work you put into training. Sleep also helps with muscle repair and growth, meaning you need to get enough sleep to see as many benefits from your workouts!

This is part of why so many people complain of struggling with food cravings during treatment. So what should you do? Below are some tips to help you deal with cravings while you are a patient here as well as after your treatment:.

Health Care Home Huntsman Mental Health Institute Resources Nutrition During Recovery. Call You may forget what hunger feels like and mistake it for substance cravings; eat three meals a day and snacks as you need to re-regulate you hunger and metabolism.

Your appetite might be poor; consider nutritional supplements if you are struggling to eat. You may experience nausea; choose foods that are easy on your stomach like vegetable soup, rolls, Jell-O, or yogurt.

You may want to replace one addiction with another; food sometimes fills that void, which can lead to unwanted weight gain. Your doctor may prescribe vitamins; often substance abuse can lead to vitamin deficiencies, including magnesium, B vitamins, vitamin D, zinc, and iron. You may experience constipation; choose foods high in fiber like fruits, vegetables, and whole grains.

Below are some tips to help you deal with cravings while you are a patient here as well as after your treatment: Eat regular meals and snacks.

Eat until you feel full, not stuffed. Get plenty of exercise. Use moderation. Keep a log. Track what emotions cause you to crave certain foods and work to handle those emotions in other ways. Practice mindful eating. Find your motivation. Find something else to do. Struggling with weight gain while detoxing?

They are found in foods like spinach, beans, and whole grains. Vitamin C, found in fruits like strawberries and oranges, strengthens the immune system. Minerals like zinc and magnesium in nuts, seeds, and seafood support brain function and can help reduce anxiety.

Opting for healthy foods can play a vital role in overcoming addiction. Certain foods, rich in protein, antioxidants, omega-3 fatty acids, vitamins, and minerals, can support overall health and help in the healing process. Protein-rich foods are crucial for brain health. They provide the building blocks, known as amino acids, that our bodies need to create neurotransmitters.

Neurotransmitters are chemicals in our brains that help us think, feel, and function properly. Protein can be found in lean meats, fish, eggs, dairy, beans, and nuts. Including these foods in your diet can aid brain health and help balance mood during recovery.

Foods full of antioxidants are also key in supporting recovery. Antioxidants are compounds that help fight inflammation in our bodies. Substance abuse can cause inflammation, leading to health issues.

Antioxidant-rich foods like berries, spinach, broccoli, beets, and dark chocolate can combat this inflammation, helping the body heal. Omega-3 fatty acids play a crucial role in cognitive function. These fats, which our bodies are incapable of producing, must be acquired through our food choices. Omega-3s are present in fatty fish like salmon and mackerel, flaxseeds, chia seeds, and walnuts.

They help build brain cell membranes and support brain function. Including them in your diet can boost brain health, improve mood, and support recovery. Foods rich in minerals and vitamins play a critical role in overall wellness. They can be obtained from fruits, vegetables, and whole grains.

Minerals like magnesium and zinc, found in foods like nuts, seeds, and legumes, can support brain function and reduce anxiety. A diet rich in these minerals and vitamins can support overall health and well-being during recovery.

Certain foods can make addiction recovery more challenging. Foods to steer clear from include sugar and processed foods, caffeine, and those containing alcohol or drugs.

Sugar and processed foods are tempting because they are easy to get and taste good. But they can lead to issues in recovery. These foods can lead to a rapid rise in blood sugar levels, followed by a sudden drop.

This can lead to mood swings, energy crashes, and cravings, which might make you think about old habits. Plus, they often lack the nutrients your body needs to heal.

Rather than opting for a sugary snack or processed food, try a piece of fruit or a handful of nuts. Caffeine is another form of poor nutrition. Caffeine can also interfere with sleep and increase anxiety, both of which can make recovery more difficult.

You can try decaf or switch to a calming herbal tea instead. Foods containing alcohol or drugs also pose a risk. Even small amounts can trigger cravings or lead to a condition known as cross-addiction. This is when you substitute one addiction for another. Be cautious with foods like certain desserts that may contain alcohol that might contain addictive substances.

Hydration is vital for everyone, but especially during addiction recovery. It helps digest food, carry nutrients, remove waste, and regulate body temperature. For someone in recovery, staying hydrated can aid in easing withdrawal symptoms, reducing cravings, and maintaining mental and physical health.

Helps with Detox: Water can help the body naturally cleanse itself of toxins, aiding in detoxification. Boosts Energy Levels: Dehydration can cause fatigue.

Drinking enough water can keep your energy levels stable. Improves Brain Function: Our brains need water to work best. Good hydration can improve concentration and cognitive function, aiding recovery. Controls Cravings: Sometimes, our bodies mistake thirst for hunger or cravings.

Staying hydrated can help manage this and reduce unnecessary cravings. Signs of dehydration include:. Planning meals can make a big difference in addiction recovery.

Prevents Mood Swings: Regular meals maintain steady blood sugar levels, preventing energy crashes and mood swings. Supplies Nutrients: Balanced meals provide the necessary vitamins, minerals, proteins, and other nutrients your body needs to heal.

Fights Cravings: Nutritious food intake can help curb cravings for harmful substances. Breakfast: A bowl of oatmeal topped with blueberries and walnuts, providing complex carbohydrates, antioxidants, and healthy fats. Mid-Morning Snack: A piece of fruit, like an apple or a banana, for a quick energy boost.

Lunch: A grilled chicken salad with lots of colorful veggies, offering lean protein and a variety of nutrients. Afternoon Snack: A handful of almonds or a yogurt, giving you protein and keeping you full until dinner.

Dinner: Baked salmon with steamed broccoli and quinoa, delivering omega-3 fatty acids, protein, and vitamins. Evening Snack: A small bowl of berries or a piece of chocolate to satisfy your sweet cravings while making a healthy choice.

Remember, this is just a sample plan. Since everyone has unique nutritional needs and preferences, feel free to make adjustments based on your individual needs.

The goal is to have a balanced intake of proteins, healthy fats, fruits, vegetables, and whole grains, spread evenly throughout the day. Understanding the mind-body connection can enhance addiction recovery. Listen to Your Body: Pay attention to your hunger and fullness cues.

Choose Nutrient-Rich Foods: Opt for the right foods that will nourish your body and support your recovery. Boosts Mood: Lack of exercise can lead to stress.