Once you’ve successfully completed drug or alcohol rehab, you’ll need to make a few changes to your diet to help you maintain a healthy lifestyle. Most people who struggle with substance abuse may have neglected proper diet and instead binged on unhealthy foods. Proper nutrition helps repair your body by replenishing vital nutrients and vitamins lost during long-term drug or alcohol abuse, strengthen your immune system, repair damaged organs and also helps to stabilize mood and energy levels which contribute to overall well-being.
Sticking with these five simple, yet highly effective dietary changes can help you remain sober after alcohol or drug treatment and prevent relapses.
1. Cut down on sugar. Sugar is present in almost all foods and should be consumed in small amounts. Think of a typical day. You add sugar to your coffee, eat sugary cereals, drink fruit juice, eat a sweet granola bar, eat a sandwich of white bread, etc. While it’s impossible to cut out sugar completely, it starts by being aware of sugar that’s present in refined carbohydrates. Avoid refined carbs in white bread and store-bought pastries. Instead eat whole grains which take longer for the body to digest and releases a steady stream of energy, unlike refined sugars which lead to a quick spike in energy then a crash. Cut down on fruit juices and soda drinks and instead, drink water with a slice of lemon or lime.
2. Go easy on the caffeine. You know the jitters you get when you drink too much coffee? This leads to mood swings and overstimulation. Limit yourself to two cups of coffee or tea a day. Try drinks that are lower in caffeine such as green tea.
3. Stock up on foods rich in antioxidants. Put simply; this applies to most fruits and veggies, particularly the green or leafy varieties. A few examples of antioxidant-rich foods include blueberries, spinach, and broccoli. Antioxidants are vital in repairing your body, restoring the shine to your hair and vitality to your skin and boosting your immune system. To sneak more fruits and veggies in the day, make a fruit or veggie shake for breakfast and add in a scoop of peanut butter for protein. Have a salad for lunch and add a lean protein such as chicken or eggs.
4. Snack regularly. Yes, you read that right. It’s important to eat healthy snacks throughout the day to maintain energy levels. Many people tend to crave alcohol or drugs during times when their body is tired or hungry so try to eat something healthy every 3 hours or so. A few healthy snacks include peanut butter on whole grain toast, veggies with low-fat dip, fresh fruits, nuts or cheese
5. Power up with protein. Protein is important in keeping your hunger satisfied, providing energy and building muscle. A few healthy examples of protein include beans, lean poultry, and fish. Sticking with a healthy diet helps to reduce the chance of a relapse and is the key to looking and feeling your best. Together with regular exercise, proper nutrition is part of a successful long-term recovery plan.
Call us today at 866-349-1770 to learn more about recovery from drugs or alcohol abuse.