Nutrition in Recovery: How Nutrition Can Fuel Your Recovery Journey?

You might have heard the saying, “Let food be thy medicine and medicine be thy food.”? It was said by Hippocrates, widely regarded as the Father of Medicine. But what does it really mean?

As you embark on your recovery, your mind and body need medicine. By medicine, we do not always mean medicine you take with your eyes closed as you make funny faces. We mean medicine you can savor as you consume - your food can be your medicine in more ways than one.

When you are in recovery, your world changes, even your diet. It is somewhere on top of the lists that need changing. When you struggle with a substance use disorder (SUD), one of the foremost things you overlook is your diet - you are so consumed by drugs or alcohol that you do not have much time for anything else. As a consequence, your body suffers. So does your mind.

But while in recovery, your world broadens. You begin to note what is going on with your mind and body, even how healthy they are as we speak. So, are you wondering how proper nutrition while in recovery can contribute to your healing journey, now? We shall seek to learn more about this here, and we will also explore the need to make the right dietary choices in your recovery.

Let us start at the very beginning by understanding exactly what recovery is. Recovery is when you reclaim control over your life and move toward health and sobriety after facing mental health challenges. It is deeply personal, and there is no right or wrong in recovery. You move forward in your own way and at your own pace.

Recovery is multidimensional as well. There is mental recovery, wherein you heal your mind, and physical recovery, wherein you heal your body. Neither is distinct from the other, as each plays an equal role in your recovery, making it holistic and enduring.

Nutrition plays a critical role in your recovery. In many ways, a nutritious diet facilitates your recovery by allowing your body to heal. Your body needs these nutrients as it repairs itself from the damage of substance abuse. So, by paying attention to your diet, you provide your body with the proteins, carbohydrates, fats, vitamins, and minerals it has been deprived of until now.

Moreover, nutrition in recovery is not just for your body, it is also for your mind. When you consume a diet enriched with amino acids, omega-3 fatty acids, and vitamins, you give your mind the boost it needs. Your food can also affect your brain chemistry, thereby elevating your mood and keeping the symptoms of anxiety or depression at bay.

Some of the ways in which nutrition in recovery improves your brain health are as follows:

• Facilitates brain development.
• Regulates emotions and mood.
• Prevents deficiencies and oxidative stress and promotes cognitive functioning.
• Reduces inflammation, commonly linked with mental health disorders.

Experts and studies have highlighted the need for nutrition in recovery time and time again. But what comprises a nutritious diet? Here are some of the essential nutrients you need to be aware of:

Amino Acids:

Amino acids play a crucial role in synthesizing dopamine in your brain. Dopamine is a feel-good chemical that elevates your mood and stability. Oftentimes, people reach out for substances because of the dopamine boost they give. Including essential amino acids in your diet will naturally reduce your cravings for other harmful substances.

Some of the foods containing amino acids are:

• Beans
• Nuts
• Grains
• Soy
• Dairy products
• Eggs
• Beef
• Poultry
• Fish.

Complex Carbohydrates:

Carbohydrates made up of long chains of sugar molecules are known as complex carbohydrates. They are crucial in producing serotonin, another feel-good chemical in your brain. In doing so, they elevate your mood and maintain emotional stability.

You can find complex carbohydrates in foods like:

• Beans
• Peas
• Whole grains
• Vegetables.

Healthy Fats:

You might have commonly encountered "fats" as having negative connotations. However, not all fats are bad. Your body needs healthy fats like omega-3 fatty acids to regulate mood, heal damaged membranes, and reduce inflammation.

Foods like the following are good sources of healthy fats:

• Avacado
• Nuts
• Seeds
• Olive oil
• Eggs.

Vitamin and Mineral Supplements:

Iron, zinc, folate, B-complex, and vitamins A and C are certain vitamins and mineral supplements that facilitate your recovery. They boost your energy and mood while also keeping sleeplessness and fatigue at bay.

You can find essential vitamins and mineral supplements in:

• Fruits
• Vegetables
• Beans
• Whole grains
• Low-fat protein
• Dairy products.

Water:

Never forget water. It is the best kind of detox for your body, as it keeps you hydrated while also flushing out toxins from your body. Always have a water bottle with you; it will serve as a reminder to drink water regularly.

Nutrition in recovery needs to be kept simple. You begin by making small, albeit important, dietary changes to nourish your mind and body on your way toward recovery.

• A rich and nutritious diet is diverse. Incorporate different kinds of healthy foods into your diet, like fruits, vegetables, whole grains, and lean proteins.
• Diet in recovery must be balanced. Maintain a good balance of proteins, carbohydrates, and fats.
• Avoid eating processed foods during your recovery. Instead, focus on eating whole foods, as they are full of nutrients that are good for your mind and body.
• Do not undereat or overeat, and do not skip meals.
• Drink water at regular intervals. It will keep your body fresh and hydrated.

Nutrition is integral to life. Even more emphasis must be given to nutrition while in recovery. It heals your mind and body, allowing you to maintain optimal physical and mental health.

Substance abuse takes a toll on the different aspects of your mind and body - your metabolism, organ functioning, and mental health. Proper nutrition in recovery allows healing. Nutrients supply the body with energy and the necessary substances to rebuild and maintain healthy organ functioning.

What we must also touch upon here is “neuroplasticity.” Neuroplasticity is the brain’s ability to rebuild and develop connections. SUDs change brain functioning by disrupting connections between your nerve cells. However, proper nutrition can enhance neuroplasticity and replenish the brain’s chemical balance. In doing so, it elevates mood, reduces negativities like craving, anxiety, sadness, and hostility, promotes sleep, and protects the brain’s ability and functioning.

These factors lay the foundation for lasting recovery. Your diet may seem like a small thing now. But in making small dietary changes, you are taking strides in your recovery. They will have a significant impact on your recovery and on maintaining your health in the long run.

The intricate connection between nutrition and recovery is too important for you to overlook or ignore. At the NuView Treatment Center, we prioritize nutrition in our holistic and personalized care plans. You will gain life skills like cooking and grocery shopping as well, as you take steps to ensure your physical and mental health.

Q1. Why is nutrition important for recovery?

A: Nutrition in recovery is crucial as it allows your mind and body to heal, repair, and rebuild themselves as you journey toward lasting recovery.

Q2. What are the nutritional strategies for recovery?

A: Eating a balanced diet, drinking water at regular intervals, and consuming vitamin and mineral supplements are some nutritional strategies during recovery.