Addiction causes a lot of harm to a person’s mind and body, and while they may feel somewhat better after detox, it can take a while for the brain and body to fully bounce back. Sobriety is an important step toward healing this damage, but additional steps can enhance progress.
One of these steps is making good nutritional choices to heal the deficiencies and damage caused by substance use and stimulate the production of mood-boosting chemicals that addiction may have prevented their brain from making and utilizing efficiently. At Cottonwood, in Tucson, Arizona, our multidisciplinary team of professionals includes registered dieticians, who can help people recovering from addiction to find the best ways to utilize food to nurture their healing process.
The Power of Food
People who have experienced addiction are also at high risk for co-occurring mental health disorders, and a mind that isn’t feeling well doesn’t promote solid recovery. Therefore, it’s important for people who are trying to stay sober to nurture their whole selves – mind, body, and spirit. The fuel we put into our bodies can impact our brains in many ways:
- Eating lots of fruits and vegetables can reduce symptoms of depression and anxiety.
- Diets similar to those consumed by people in Japan, Norway, and Mediterranean countries, which are diverse, rich in seafood, and full of nutrients our bodies need, have been linked to lower occurrences of depression and ADHD.
- Diets high in processed foods have been found to increase the risk of a person experiencing depression, ADHD, and cognitive impairment.
- High caffeine intake can make people feel more anxious.
Eating for Recovery
Not only is good nutrition helpful for promoting mental health and a recovery mindset, but it can also help to address the nutritional deficiencies addiction can create, which can lead to physical health problems. Some examples include:
- Opioids often create deficiencies in:
- Vitamin C
- Potassium
- Selenium
- Zinc
- Calcium
- Magnesium
- B Vitamins
- Folate
Which can cause:
- Colon cancer
- Liver problems
- Low bone mass
- Birth defects
- Constipation and other gastrointestinal issues
- Nausea and vomiting
- Alcohol often creates deficiencies in:
- Vitamin A
- B Vitamins
- Vitamin C
- Vitamin E
- Amino acids
- Zinc
Which can cause:
- Internal bleeding
- Poor brain function
- Eye problems
- Poor bone and tooth health
- Nerve damage
- Loss of muscle
- Gastrointestinal issues
- Stimulants often lead to:
- Dehydration
- Inadequate food consumption
Which can cause:
- Tooth problems
- Changes in heart rate
- Poor nerve and muscle function
- Anxiety
- Brain fog
Change is Hard
It is not easy to make big changes. After someone has just given up substances, it might be tempting to turn to comforting foods to replace their addiction, but this can lead to cross addictions, where a person replaces their drug of choice with food or another unhealthy coping mechanism. Small changes over time are more likely to lead to long-term success and lasting transformation. Nutritional changes will look different for everyone, but many people would benefit from:
- Replacing soft drinks with water
- Starting every day with a healthy breakfast, such as a whole-grain granola bar, yogurt, or fruit
- Adding more fruits and vegetables to their overall diet (buy frozen if you cannot get through fresh ones before they spoil)
- Eating more fish and seafood
- Focusing on the perimeter of the store when grocery shopping, since most stores load the bulk of their processed, sugary foods in the middle aisles
- Taking supplements to help boost omega-3 fatty acids and Vitamin D
A dietician can work directly with a person who is in recovery to help them build a meal plan that addresses their specific health needs and allows them to feel their best. This could be influenced by a number of different factors, beyond just what substances a person used previously.
At Cottonwood, our dieticians are part of a diverse team that includes the patient and their family. We use evidence-based, trauma-informed approaches that are tailored to meet the needs of each individual we serve. Our staff are constantly learning, adding the most promising, cutting-edge interventions to our established practices. We compassionately treat substance use disorders, mental illnesses, process addictions, and secondary eating disorders.
