Relapse is a significant issue for many people who have completed recovery. They require lifestyle changes to prevent a return to bad habits. Nutrition and exercise play a huge role in long-term sobriety.
The right nutrition and exercise plan can reduce stress, improve self-esteem, and make people more accountable for their health. Clinics will typically suggest the ideal diet for recovery, suited to the client’s individual needs. This article will provide helpful hints and guidelines.
How Nutrition and Exercise Help with Relapse Prevention
Nutrition and exercise are key in long-term sobriety for the following reasons:
They Boost Self-Esteem
Many people turn to drugs and alcohol because they don’t feel good about themselves. With the right diet and exercise routine, individuals can reach their fitness goals and boost their self-esteem. They will have a more positive outlook and be less likely to engage in substance use.
Stress-Reduction
Stress reduction can be achieved through diet and exercise as follows:
Exercise
Exercise is particularly good for stress reduction. It aids the production of endorphins and other feel-good chemicals in the brain and lowers cortisol levels, making people more emotionally resilient. It also improves sleep, which further reduces stress.
A UCLA article reveals participants in a CDC study experienced 40% fewer poor mental health days after adding exercise to their routine.
Nutrition
The right diet can also reduce stress.
Many people indulge in foods and beverages that contain caffeine, sugar, and alcohol. However, like harder drugs, these substances temporarily lift mood but often result in a long-term crash that’s damaging to mental health in the long run. Here is how each substance contributes to emotional issues:
- Sugar can cause inflammation in the brain and disrupt the balance of mood-regulating chemicals.
- Caffeine can worsen anxiety and stress and cause insomnia, especially at levels over 400 mg per day.
- Alcohol disrupts brain chemistry and exacerbates depression and anxiety. It also interferes with sleep.
Similarly, the right foods can improve mental health. Foods that are rich in fiber, omega-3 fatty acids, and aged, fermented, and cultured items are recommended.
Awareness About Health
When you follow a healthy diet and exercise plan, you become more health-conscious and accountable for what you put into your body. You may think twice about using drugs and alcohol.
Alcohol causes cardiovascular issues like high blood pressure and increases the risk of heart damage, heart attacks, and stroke. It can also cause liver damage, digestive problems, and issues with the brain and nervous system.
Drugs interfere with the normal function of almost every major organ in the body, including the brain, heart, lungs, liver, and kidneys. Someone who prioritizes fitness and recovery should not want to risk their improving health by consuming toxic substances.
Promoting Healthy Habits
People in recovery need healthy habits to take their minds off substance use. Exercise is an excellent choice. It keeps people busy while giving them something productive to do.
Nutrition may not be as much of a healthy habit, but people can take time to learn healthy recipes and make meals for friends and family.
Aids with Healing
Long-term drug and alcohol use takes a toll on the body. A healthy diet and exercise routine support healing and relapse prevention. It can:
- Replenish vital nutrients: Drugs and alcohol deplete the body of essential nutrients such as Vitamin B, zinc, and magnesium.
- Aid with organ healing: The right foods and exercise can counteract some of the adverse effects of drugs and alcohol.
- Boosts Immunity: A diet rich in antioxidants can combat the damage drugs can do to the immune system.
- Improves Brand Function: A regular exercise routine can boost neuroplasticity while certain foods support cognitive function.
Best Workouts for Addiction Recovery
Almost any workout can benefit addiction recovery, but a few are especially recommended. Here are some to consider adding to your routine.
Walks in Nature
Walking and hiking are excellent forms of physical activity, but you can get even more out of them with a great nature walk. In a MentalHealth.org study, 70% of UK adults agreed that being close to nature improved their mood, and 49% said it helped relieve stress.
A walk in nature does not necessarily require going deep into the woods. You will experience health benefits when walking in various outdoor spaces, such as parks, rivers, beaches, or even tree-lined streets.
Get the most out of your walk with a mindful approach. Pay attention to what’s around you and really try to connect with nature.
Yoga
Yoga benefits physical health by improving strength, balance, and flexibility, and building bone density. It can also relieve joint and back pain, providing natural relief. The activity also works on a mental level, improving mood, promoting calmness, reducing stress and anxiety, improving sleep, and creating a positive mindset.
A 90-day evaluation of an addiction program in India found that yoga, meditation, and spiritual mind-body techniques improved behaviors and symptoms in the recovery process.
Team Sports
Team sports are excellent for recovery. In addition to improving fitness, self-esteem, and reducing stress, they provide a social outlet, reducing isolation and related depression that can lead to relapse. They also promote cooperation, communication, and trust, which can transfer to skills that support a healthy lifestyle.
Many addiction clinics recommend that their clients engage in team sports as a form of healing. They may even host get-togethers after recovery that involve team sports.
Best Foods for Recovery
A healthy diet is beneficial for recovery, but certain foods are especially recommended. Here are some to consider.
High Fiber Foods
Fiber is recommended because it lowers inflammation in the brain, reducing the risk of depression, anxiety, and stress. It decreases the brain and body’s inflammatory response. Fiber also improves digestive health, boosts satiety, potentially aiding weight loss, and supports heart health.
Foods that are high in fiber include:
- Nuts
- Seeds
- Lentils
- Whole grains
- Fruits
- Vegetables
Omega-3 Fatty Acids
Omega-3 fatty acids also reduce inflammation in the brain, helping to improve mood. They promote repair, countering the damage of drug use. Fatty acids maintain cell integrity, fluidity, and function, and enhance brain plasticity.
The following foods are rich in omega-3 fatty acids:
- Avocados
- Seafood
- Algae
- Sea vegetables
- Chia
- Flax seeds
Aged, Fermented, and Cultured Foods
Aged, fermented, and cultured foods support a healthy gut microbiome, potentially improving mood and reducing cravings. They are rich in probiotics, which help produce neurotransmitters like serotonin and GABA, aid nutrient absorption, and have anti-inflammatory properties, supporting emotional regulation. The following bullet points provide clarity on each food type:
- Fermented foods are broken down in the absence of oxygen. Examples include soy sauce, sauerkraut, and some cheeses.
- Culturing is a special type of fermentation that requires the starter culture to be intentionally added to initiate the process. Cultured foods include yogurt, kefir, and kombucha.
- Aged foods ripen over time, enhancing flavor and texture. Many cheeses are aged and fermented.
Protein
High-protein foods are recommended because they repair the physical and mental damage caused by drug use. They aid athletic performance, helping you reach your fitness goals; improve liver function; regulate mood; promote better digestion; boost cognitive function; and reduce cravings and fatigue. Recommended choices include:
- Meat and poultry
- Fish and seafood
- Dairy
- Eggs
- Legumes
- Soy products
- Nuts and seeds
- Grains
Complex Carbs
Though some carbs have gotten a bad rap, complex carbs are beneficial to health. Unlike simple carbs, they offer a slow release and digestive process, sustaining long-term energy. They also stabilize mood, reduce cravings, promote brain repair, and provide satiety.
Sources of complex carbs include:
- Fruits
- Vegetables
- Whole grains
- Beans and legumes
- Nuts
BlueCrest Health Group Will Help You Create a Plan for Long-Term Sobriety
BlueCrest understands recovery is hard. We are there for you every step of the way, from detox to mental health assistance to developing a plan that supports long-term sobriety. Our team assists with the physical and emotional aspects of recovery, addressing problems at their root, and aiding with relapse prevention through nutrition, exercise, and healthy habits.
Contact us when you’re ready to start your recovery journey.
FAQs
How do you maintain sobriety long-term?
Creating and adhering to a daily and weekly schedule helps you maintain healthy habits and reduces anxiety. Nutrition and exercise should be part of the program.
Can your body recover from years of drinking?
With the right approach and a complete cessation of alcohol use, the body can recover from fatty liver disease, alcoholic hepatitis, fibrosis, and other long-term effects. However, cirrhosis and liver cancer cannot be reversed.
I have intense sugar cravings in sobriety- what should I do?
Fruit and dark chocolate are healthy ways to manage sugar cravings. Rather than go cold turkey, reduce sugar intake gradually until cravings cease.
Do I need supplements?
Food is the best source of nutrients. However, if you feel you are not getting enough of a certain vitamin or mineral in your diet, you may add supplements.
What’s Next?
Ready to start moving toward recovery? Contact our intake team today for a consultation and additional details.