Nutrition in Recovery with The Raleigh House

The Tie Between Substance Use Disorder and Diet

Those who have a substance use disorder typically have depleted levels of vitamins, minerals, and essential fats and proteins, resulting in multiple mental and physical maladies.

Drugs and alcohol can interfere with nutrition in several ways:

• Damage to the immune system: alcohol and opiates can suppress your immune system and make you more vulnerable to ingestion and sickness.
• Failing to eat: users can have a suppressed appetite or simply forget to eat under the influence.
• Organ damage: Substance abuse can damage your liver, stomach lining, pancreas, intestines, and more, all of which contribute to digesting and absorbing nutrients from your food.
• Eating poorly: drugs or alcohol use can lead to prioritizing substances overeating properly. This can result in a poor diet that lacks nutrition.
• Malnourishment can result from not eating consistently or the body’s inability to absorb and process needed nutrients.
• GI disorders: alcohol use can contribute to chronic gastrointestinal inflammation, IBS, leaky gut syndrome, pathogenic bacterial overgrowth, fungal infections in the intestines, and heartburn.
• Hypoglycemia: a poor or improper diet can lead to low blood sugar, resulting in poor mental and physical performance.

What is a Pro-Recovery Diet?

Proper nutrition and recovery go hand-in-hand.

A pro-recovery diet is a specialized approach to nutrition designed specifically for individuals recovering from addiction.

It goes beyond simply eating healthy and aims to provide the body with the specific nutrients it needs to heal from the damage caused by substance abuse.

Here are some key nutrition characteristics for addiction recovery:

• Focus on Whole Foods: Processed foods are often loaded with sugar, unhealthy fats, and lacking essential nutrients. A pro-recovery diet emphasizes whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods give your body the building blocks to repair itself and function optimally.
• Nutrient Balance: Addiction can deplete your body of essential vitamins and minerals. A pro-recovery diet addresses these deficiencies by ensuring a balanced intake of essential nutrients. This includes vitamins, minerals, healthy fats, and complex carbohydrates.
• Brain Health: Drug addiction and poor nutrition can significantly impact brain function. A pro-recovery diet incorporates foods that support healthy brain function and neurotransmitter production. These include foods rich in omega-3 fatty acids, B vitamins, and antioxidants.
• Emotional Well-being: Food can also play a role in emotional regulation. A pro-recovery diet prioritizes foods that promote a healthy mood and overall well-being. This might include foods rich in tryptophan, a precursor to the mood-regulating neurotransmitter serotonin.
• Sustainability: The ultimate goal of a pro-recovery diet is to equip you with the knowledge and skills to develop healthy eating habits that you can maintain long-term. A good pro-recovery program will include education and support on topics like meal planning, mindful eating practices, and navigating social situations where unhealthy choices can be tempting.

Supercharge Your Nutrition For Sobriety With Targeted Nutritional Supplements

Our pro-recovery diet goes beyond just food. We may also recommend targeted nutritional supplements to support your healing journey further. These natural supplements, like fish oil and amino acids, can provide additional benefits:

• Improved Sleep: Certain supplements can promote better sleep patterns, which are crucial for recovery and overall well-being.
• Liver Support: Specific nutrients can aid in liver rejuvenation, which can be compromised by addiction.
• Gut Repair: Targeted supplements may help encourage the repair of your gut microbiome, which plays a vital role in digestion and overall health.

Please note that supplements are intended to complement, not replace, a balanced pro-recovery diet. We’ll work with you to determine the most appropriate supplements.

Benefits of the Pro-Recovery Diet

The nutrition protocol you’ll be on during your treatment at The Raleigh House offers incredible, life-altering benefits.

These benefits include:

• Gut Repair: Addiction can negatively affect your gut and make it impossible for your body to absorb and use any of the nutrients you’re eating. With proper foods and supplements, your gut can heal and produce the serotonin needed to help you feel good.
• Stabilized Blood Sugar Levels: Fluctuating blood sugar levels trigger flight or fight responses and impulsive behaviors. Eating the right foods frequently throughout the day can stabilize your blood sugar levels for consistent, positive moods and rational decision-making.
• Improved Mood and Decision-Making: The brain is made up of hormones or neurotransmitters, like serotonin, dopamine, endorphins, and GABA. These “feel-good” chemicals can improve your mood and help you make better decisions. Eating the right foods promotes the healthy production of these neurotransmitters.

Tips for Making Healthy Eating Easier During Your Recovery

Consuming fewer salty, fatty, and sugary foods will improve energy levels, appearance, focus, mood, and overall health, helping you stay focused during your recovery.

Here are some other tips for making eating healthy during recovery easier:

• Limit Your Stress: Lowering your stress levels will help you make better decisions about your food.
• Don’t Skip Breakfast: Research says those who eat breakfast have more energy during the day and maintain a healthier weight than those who don’t. You can keep it simple if breakfast isn’t your thing–try eating a piece of whole-grain toast with peanut butter and some grapes.
• Plan Your Meals for the Week: People tend to make poor food choices at the end of the day when they’re tired, consuming more frozen and processed foods. Planning your weekly meals makes having healthier meals available much easier.
• Keep Healthy Snacks at Work: While there may be fewer healthy choices available at work when hunger strikes, you can always keep healthy snacks on hand to avoid trips to the vending machine.
• Take a Trip to the Farmers Market: Farmers markets have a great selection of fresh produce and meats with higher nutritional content.

Is The Pro-Recovery Diet A Healthy Diet For Recovering Alcoholics?

Yes, the pro-recovery diet is a healthy approach for recovering alcoholics. Nutrition for alcohol recovery focuses on whole foods, essential nutrients, and brain health, all crucial for healing after alcohol addiction.

Here are some alcohol recovery foods recommended in a pro-recovery diet for recovering alcoholics:

• Fruits and vegetables: Packed with vitamins, minerals, and antioxidants that can help the body repair itself from alcohol damage.
• Lean protein sources: Lean protein helps rebuild muscle tissue and supports the production of neurotransmitters, which are important for brain function. Examples include fish, chicken, beans, and lentils.
• Whole grains: Provide a sustained energy source and are a good source of fiber, which can help regulate blood sugar levels and promote gut health.
• Healthy fats: Found in fish, nuts, and avocados, they are essential for brain health and can help reduce cravings.
• Foods rich in B vitamins: Used in energy production and nervous system function. Examples include eggs, leafy green vegetables, and bananas.
• Foods rich in Omega-3 fatty acids: Important for brain health and can help reduce inflammation. Examples include salmon, tuna, and flaxseeds.
• Foods rich in zinc: Helps with wound healing and immune function. Examples include oysters, lean beef, and pumpkin seeds.
• Foods rich in magnesium: Can aid in improved sleep quality and reduced anxiety. Examples include spinach, almonds, and dark chocolate.

It’s important to note that this is not an exhaustive list, and the best nutrition for alcoholics in recovery will vary depending on the individual’s needs. A healthcare professional or registered dietitian can help create a personalized pro-recovery diet plan.

The Pro-Recovery Diet Continues in Outpatient Treatment and Beyond

Consider the Pro-Recovery Diet for Improved Nutrition in Recovery with Us

Your journey to recovery from addiction starts from within. By providing your body with the essential nutrients it craves, you’re laying the foundation for lasting well-being.

The Raleigh House’s pro-recovery diet, designed by experienced nutritionists, is more than just healthy meals – it’s a powerful tool for healing and rebuilding.

To learn more about the pro-recovery diet or to explore options for a diet for a recovering alcoholic or someone you love who is struggling with substance abuse disorder, contact us today. Our compassionate team can answer your questions and guide you toward a healthier, happier you.