When you think of addiction recovery, you might imagine attending therapy sessions, building support networks, and adopting relapse prevention strategies to make it through the hard times. However, a component of addiction recovery that’s often less discussed is nutrition.
People who have been addicted to drugs or alcohol for an extended period can experience malnutrition and disordered eating. As a result, improving their nutrition can be integral to their recovery. If you’re unsure how to get started, take note of the helpful information in this guide below.
Why Nutrition in Addiction Recovery is So Important
Whether you’re staying in a Cincinnati drug rehab or one elsewhere in the country, you may find that the food on offer is well-presented, balanced, nutritious, and delicious. That’s because it supports your recovery efforts. Proper nutrition can stabilize your mood and emotions and improve your sleep, both of which can provide you with the strength you need to make it through each day of your recovery.
Best Foods to Consume in Recovery
If you’re eager to kickstart your healthy eating journey alongside your addiction recovery, some food types stand out more than others in terms of nutritional value and benefits.
Food with Gamma-aminobutyric Acid (GABA)
Gamma-aminobutyric acid, also known as GABA, is a naturally occurring amino acid. It slows down nerve signals to regulate the speed of information traveling through your nervous system. Low GABA levels are linked to mental health challenges like depression and anxiety, as well as chronic stress and insomnia.
As mental health challenges can undoubtedly exacerbate addiction recovery, choosing foods containing GABA may be helpful. A number of foods fit into this category, including:
- Fermented foods like kimchi, yogurt, kefir, and sauerkraut
- Fruit and vegetables, like spinach, broccoli, potatoes, citrus fruit, and tomatoes
- Grains and legumes, such as brown rice, lentils, soybeans, and oats
- Seafood and lean meats, including grass-fed beef, halibut, and shrimp
Food Rich in Antioxidants
Antioxidants are compounds that protect the cells in our bodies from damage caused by free radicals and support our overall health. An imbalance between free radicals and antioxidants can cause oxidative stress, which is associated with mental health disorders. As a result, including more antioxidant-rich foods in your diet can be crucial for your mental health. Fortunately, several delicious and nutritious foods contain high levels of antioxidants, including:
- Broccoli
- Cauliflower
- Raspberries
- Strawberries
- Tomatoes
- Red bell peppers
Foods with Tyrosine
Tyrosine is an amino acid required for our bodies to produce the neurotransmitters dopamine, epinephrine, and norepinephrine. These are crucial for regulating our moods and motivation levels. To ensure adequate levels of tyrosine to support your mental health and addiction journey, add these foods to your diet:
- Dairy products like yogurt, cheese, and milk
- Meat and poultry
- Fish, such as tuna and salmon
- Legumes
- Seeds and nuts
- Eggs
- Legumes, including black beans, lentils, and soybeans
Create a Balanced Meal Plan
A balanced meal plan can stabilize your blood sugar levels, reduce hunger, and help curb mood swings and cravings. Get into the habit of prioritizing these elements with every meal you make:
- Complex carbohydrates for stable energy levels – some great options are brown rice, oatmeal, whole-grain pasta, and starchy vegetables
- Lean protein for tissue repair, such as skinless poultry, fish, seafood, and egg whites
- Healthy fats, such as nuts and olive oil
- Fruits and vegetables for vitamins and antioxidants
- Plenty of water
Addiction recovery has several layers, with nutrition among the most significant. No matter where you are on your recovery journey, make delicious and nutritious food your priority for your overall well-being.