Rebuilding Your Health: The Role of Nutrition in Recovery in Los Angeles

Nutrition is crucial to your well-being in many ways, specifically when it comes to substance use and mental health recovery. Oftentimes, the focus of recovery is detox, therapy, and medication, but Los Angeles stands out for this very reason! With a targeted focus on healthier choices and lifestyles, the city is home to diverse food options that revolve around your physical and mental well-being.

What you eat impacts your mind and body. Practical counseling and direction make it easy for you to incorporate healthy eating habits - which becomes the crux of a sustainable healing journey.

Substance use and mental health take a toll on your body, depleting it of nutrients that impair several brain and bodily functions. Oftentimes, a person struggling with substance misuse and co-occurring psychological concerns neglects nutrition, leading to poor food choices and malnutrition.

While we know that nutritional deficiencies affect your body, what is overlooked is how they impact your brain.

Linda Whiteside, Clinical Supervisor at the NuView Treatment Center, says, “Nutritional deficiencies can disrupt cognitive functioning and limit your body’s capacity to repair itself. This is why it is important to integrate nutrition into your recovery in ways that feel practical, sustainable, and personally meaningful to you.”

Nutrition is critical to your physical healing in recovery. Substance use and mental health conditions can deplete essential nutrients, weaken the immune system, disrupt digestion, and impair the body’s ability to repair itself. Restoring proper nutrition is not just about eating “healthy” - it is about giving your body what it needs to recover from the cellular level on.

Here is an overview of how key nutritional principles support your physical healing in recovery:

Protein-Rich Diet for Tissue Repair and Brain Functioning

Studies have shown that psychoactive substances deplete amino acids and impair neurotransmitter function, which can worsen cravings, mood, and withdrawal symptoms.

A protein-rich diet can lead to:

• Reduced cravings
• Mental clarity
• Better energy levels
• Faster physical repair

Both animal and plant-based proteins are known to support mental health healing as well. For instance, a recent meta-analysis showed that fruit and vegetable consumption is inversely linked with depression risks, while another study suggested that meat consumers reported lower anxiety and depression levels.

This is why nutrition in recovery must follow a personalized approach that is tailored to your needs and preferences.

Managing Carbohydrates Reduces Cravings and Cross-Addiction

In recovery, many report experiencing intense sugar cravings or emotional eating. This is not a moral failing or lack of discipline; it is the body’s response to dopamine depletion. Managing carbohydrates in your diet reduces these cravings and cross-addiction, which is when a person shifts their addiction from one substance to the other.

Focusing on complex carbohydrates and balancing them with protein can regulate blood sugar levels and reduce these cravings.

You can find complex carbohydrates in foods like:

• Beans
• Peas
• Whole grains
• Vegetables

Healthy Fats Reduce Inflammation and Promote Brain Repair

Healthy fats, like omega-3 fatty acids, reduce inflammation and are healthy for the brain overall. The Harvard Health Publishing says unsaturated healthy fats are linked with lower blood levels of beta-amyloid, which is the protein found in those with Alzheimer's disease.

You can find them in:

• Salmon, sardines, mackerel
• Flax seeds, walnuts, and chia seeds

Micronutrients Restore Physical Balance

Substance use often leads to deficiencies in vitamins and minerals, like the B and D vitamins, magnesium, zinc, and iron. However, these nutrients are crucial for bodily functions like maintaining hormonal balance, energy, and immune system functioning.

A nutritious diet - rich in fruits, vegetables, whole grains, dairy or dairy alternatives, proteins, and nuts/seeds - helps replenish these nutrients.

A few other supplements that can support your healing are:

• B-complex
• Vitamin D
• Omega-3
• Multivitamin
• Magnesium
• Probiotics

However, you need to take them as prescribed by your doctor. Everybody is different, and your doctor will prescribe it based on your deficiencies and needs.

Gut Health Is Foundational to Physical Healing

Substance use can damage the gut lining, reduce the number of beneficial bacteria, and compromise immunity. This can lead to:

• Digestive troubles
• Increased inflammation
• Lowered immune functioning

Improving your gut health is one of the key first steps in physical recovery.

Nutrition in recovery is not just restricted to macronutrients, micronutrients, and cutting down on those calories. We have to think about how nutrition in recovery impacts your mental well-being in terms of body image concerns, dietary behaviors, eating disorders, and other mental health concerns.

Practicing mindful eating improves your relationship with food and also your mental well-being. For instance, the Mediterranean Diet not only improves your body's functioning but also your mental well-being. This diet involves:

• Vegetables and fruit
• Beans, lentils, and nuts
• Fish rich in omega-3 fatty acids
• Olive oil
• Cheese and yoghurt
• Restricting sugar intake

Linda Whiteside says, “Basically, taking baby steps to incorporate a diet that is rich in B vitamins, omega-3 fatty acids, and other essential nutrients is good for your brain in that it supports clarity and resilience. It also reduces the risk of relapse and promotes lasting recovery.”

Incorporating healthy eating habits involves taking baby steps - it does not have to be too much too soon - begin with one habit and build on it. Here are some practical tips on how you can start eating healthy:

• Whole Foods: Incorporate fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet, as they promote your overall health and well-being.
• Macronutrients: Focus on a balanced intake of proteins, carbohydrates, and fats for healthy mind and body functioning.
• Foods for Whole Body Healing: Anti-inflammatory foods like avocados, leafy greens, berries, nuts, seeds, fatty fish, and olive oil can support your whole body healing in recovery.
• Stay Hydrated: Remember to drink water at regular intervals. Always carry a water bottle with you - not only does it store water, but it also serves as a healthy reminder to stay hydrated.
• Limit Processed Foods: Cut down on sugary and junk foods, as they can increase cravings and lead to emotional eating.

Linda Whiteside suggests, “Overcoming substance use and mental health concerns is a challenging journey in itself. So, even making simple nutritional changes to your diet can feel daunting at times. If you are feeling overwhelmed, you can consider working with a qualified nutritionist or dietician who provides tailored support for your needs and goals.”

Nutrition plays a powerful role in recovery, as your body needs the right fuel to repair the damage caused by substance use and co-occurring mental health conditions.

In Los Angeles, where fast-paced routines and on-the-go eating are common, restoring balance through nutrition becomes even more crucial. The right nutrients help rebuild physical strength, stabilize blood sugar levels, and reduce inflammation - laying a strong foundation for healing. When your physical health improves, your energy, sleep, and ability to stay engaged in treatment improve as well.

Living in a city that emphasizes healthier choices and lifestyles opens the door to unique opportunities that support your nutrition in recovery. From local farmers' markets to accessible whole-food options throughout Los Angeles, you can begin nourishing your body in ways that complement therapy and medication.

When you take care of your body, you strengthen every other aspect of your recovery journey.

Nutrition in recovery can only allow you to make healthier decisions when you are provided with the information you need, with nutrition education. Personalized nutrition education, with intervention, is often missing in substance use and mental health recovery.

This is why by prioritizing nutrition education for you and your family/loved ones, you can feel supported in fostering resilience, lowering the risk of relapse, and achieving a lasting recovery.

In Los Angeles, many do not have access to registered nutritionists who specialize in substance use and mental health recovery. NuView strives to bridge this gap by matching you with qualified specialists who tailor your nutritional journey based on your needs, preferences, and expectations for recovery.

Please do not hesitate to contact us at (323) 307-7997 to connect with your experts today!

1. Can nutrition improve outcomes with therapy or medication?

Yes, a nutritious diet strengthens your mind and body so as to complement therapy and medication.

2. Do I need a special diet to benefit from nutrition in recovery?

Not really. By taking baby steps toward incorporating healthy foods into your diet, you can benefit from nutrition in recovery. You can also reach out to registered nutritionists or dieticians who can provide tailored support.

3. What if healthy eating feels overwhelming during recovery?

If healthy eating feels overwhelming in recovery, clinicians and nutrition-informed specialists can offer practical direction and support in this journey.

4. Can nutrition education help prevent relapse?

Yes, nutrition education offers tailored educational sessions that are targeted toward reducing cravings, fostering resilience, and supporting lasting recovery even beyond rehab or treatment.

5. How are NuView’s nutrition-informed recovery programs in Los Angeles different from standard recovery programs?

At NuView, we integrate personalized nutrition into every treatment plan, ensuring your physical and mental healing go hand-in-hand.