When looking to abstain from alcohol or drugs, one should focus on getting regular exercise and follow a balanced diet. Years of abuse can wreak havoc on the body, but our body is resilient, and eating nutritious meals can help it recover from the damage caused. In addition, it is important to make small lifestyle changes to prevent a relapse. So, here are a few ideas on food and lifestyle changes that can help with managing alcohol and substance abuse:
Food
- Whole grains: In the case of alcohol or substance abuse, people tend to avoid food. Naturally, this causes a severe lack of nutrition, which makes people look unhealthy and pale. So, an important part of recovering from an addiction is to switch to whole grains at the earliest. At least 50%-55% of one’s calorie intake must consist of complex carbohydrates, which can come from whole grains or fruits and vegetables.
- Dairy: Calcium deficiency is another major issue among people with an addiction. Dairy is an excellent source of calcium, so one can add yogurt, kefir, cheese, and other milk products to their diet. Additionally, one should consider including green leafy vegetables like kale and spinach to their plate. And one can also opt for foods like tofu, as they provide both calcium and protein. So, making smart dietary choices is one of the best food and lifestyle changes that can help with managing alcohol and substance abuse.
- Protein and good fats: Protein plays an important role in ensuring that one feels full for longer, and it prevents one from indulging in unhealthy foods. So, one should consider adding fish and healthy meats to their lunch or dinner. This must constitute about 15%-20% of the total calorie intake. Also, fats are a crucial part of the diet, but one should consciously pick sources of healthy fats like omega-3.
Lifestyle
- Exercise: As stated earlier, one needs to make both food and lifestyle changes that help with alcohol and substance abuse. Exercise is especially critical as it helps release endorphins, contributing to the natural high that one feels (usually termed as runner’s high). This can replace the high that addicts seek in alcohol. Further, it boosts serotonin levels, which improves mood and gives a feeling of wellbeing.
- Hobby and healthy occupation: Typically, there is a strong connection between addicts and money problems. So, as a lifestyle change, it is important to find a healthy occupation or job that can not only support but keep one busy during the day. One can consider picking up a hobby that can keep their mind positively occupied, and this may also encourage them to meet new people and start over.
Getting rid of addictions can be tough, but with a positive attitude, some determination, and food and lifestyle changes that help with alcohol and substance abuse, one can lead a better life.