Substance use disorders (SUDs) can take a toll on the mind and body. While a balanced diet rich in vitamins and minerals is essential for anyone, it can be especially helpful for individuals in addiction recovery programs. At Groups, we’ll help you understand how learning healthier habits today can help you in the long run. In this article, we’ll explore six key ways eating balanced, nutritious meals can support your recovery efforts, common deficiencies to watch out for, and some helpful tips for better wellness.
1. Your diet affects your mood.
Food and mood are inextricably connected, and it goes far beyond just feeling “hangry” when you haven’t eaten in a while. Food is your body’s fuel, and what you eat can either positively or negatively affect how you feel. But how does it work? Let’s take serotonin, for example.
This “feel-good” chemical is a neurotransmitter that carries messages between the nerve cells in your brain and other parts of your body. It helps regulate sleep, appetite, mood, nausea, digestion, and other necessary functions. When your body has enough serotonin, you naturally feel more focused, calmer, and happier.
Serotonin is primarily produced in your digestive system. It’s made from an essential amino acid, called typtophan, which is something your body can’t produce on its own — it stems directly from the food you eat. If you’re not getting enough nutrients, you may not be producing enough serotonin to help regulate your moods.
2. Good nutrition supports brain health.
Good brain health affects your ability to regulate your emotions, think clearly, adjust behaviorally, and generally cope with everyday life. And while many factors can affect brain health, nutrition plays a primary role. Research shows that eating balanced meals is essential to cognitive performance thanks to the link between what you eat and your brain’s health.
Your gut and brain have a complex relationship, and they communicate with each other constantly. This relationship includes your enteric nervous system (ENS), which sends signals to your brain that cause changes in your mood, emotions, and cognitive function. So if you’re eating nutrient-rich meals filled with leafy greens, fruits, vegetables, and whole grains, you’re feeding those systems that also support your brain.
3. Quality nutrients fuel higher energy levels.
Everything you consume is converted into energy, thanks to your metabolism. Think of it like fueling your car. Every time you fill up, your car uses that fuel to keep it going. The key is to pick the right kind of fuel for your body. Your body’s main source of energy includes macronutrients, such as:
- Carbohydrates (e.g., sugars, starches, and fiber)
- Lipids (e.g., fats, oils, meat, and dairy)
- Proteins
Essential vitamins and minerals (or micronutrients), like B vitamins and magnesium, also support your body and supply it with energy. Eating well-balanced meals can help ensure that your body has enough energy to function throughout the day. And don’t forget to drink enough water to fight dehydration and fatigue and help keep your digestive system running smoothly.
4. A balanced diet supports gastrointestinal (GI) health.
Speaking of digestion, well-balanced eating supports better GI health. Your digestive system is an ecosystem filled with diverse microorganisms. This delicate system is known as your gut microbiome. When you eat balanced meals, your gut microbiome promotes proper digestion, metabolism, and immune health. If you’re not getting the nutrients your body needs, your gut may be the first to let you know. Poor gut health is linked to a wide range of health conditions, like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Essentially, you often feel better when you eat better. This is especially important if the substances you’ve used have negatively impacted your digestive system. Making meaningful dietary changes can help you get it back on track.
5. Your mental health is connected to what you eat.
Research is still ongoing, but the American Psychiatric Association (APA) states that there’s a clear link between food and mental health. In fact, it’s a bidirectional relationship, which means what you eat impacts your mental health and your mental status affects how well you eat. It can even contribute to your stress levels. So if you’re experiencing the symptoms of depression or anxiety, you may benefit from forming healthier eating habits.
6. Meal planning supports routine building.
Your routine encompasses everything you do in a day: wake up on time, go to the office, exercise, feed the dog, go to your support group, etc. Establishing a healthier routine can be a helpful part of the recovery process, especially during the early stages. It helps you gain a sense of control, increase your self-confidence, and improve your overall well-being. And you might not realize it, but even the activities you do in your kitchen support routine building, such as:
- Sunday food-prep sessions
- Packing your lunch for work each morning
- Trying a new recipe once a week
As you’re establishing your new normal, try to work in a few new dietary habits that can support your physical and mental health.
Common nutritional deficiencies in recovery
If you’ve experienced addiction, you may have noticed a change in your eating habits during that time. People with certain SUDs often suffer from poor nutritional status due to things like high sugar consumption, insufficient calorie intake, and a lack of key nutrients, such as folate, iron, and vitamins A, B, C, and D.
Malnutrition could happen for several reasons. Some people don’t feel as hungry or are more prone to unhealthier choices while using substances. Plus, each substance can affect your body in different ways. For instance, the side effects of opioids include:
- Nausea
- Vomiting
- Constipation
These side effects and the symptoms of unassisted opioid withdrawal, like diarrhea, sweating, and fever, can impact your body’s ability to retain vital nutrients. It may also lead to electrolyte imbalances and dehydration. Of course, all of these things depend on how long you’ve experienced drug addiction, your overall health, your level of food security, and other key factors.
Practical tips for better nutrition
It’s not always easy to adjust your eating patterns, but there are things you can do to fill in the nutritional gaps created by an SUD. Just keep in mind that change doesn’t happen overnight, and you don’t have to navigate this part of your recovery journey alone.
If you have a history of disordered eating, working with a nutritionist is encouraged when trying to make an effective plan that takes your goals and triggers into consideration.
Here are some steps you can take to improve your nutritional intake:
- Start small — Try adding one or two healthy foods to your day, like swapping out a sugary snack for some fruit.
- Eat a variety of foods — Filling your plate with different foods helps ensure that you’re eating well-balanced meals.
- Use a food journal — Writing down everything you’ve eaten during the week can help make it easier to see where you can make meaningful changes.
- Create a nutritional plan — Sometimes it helps to create a concrete menu you can follow each week.
If you’re not sure what dietary changes you should make, talk to your provider or a nutritionist. They can give you some advice on where to start based on your unique health needs.
Get whole-person care at Groups
During addiction recovery, what you eat plays a crucial role in your success. After all, when you feel better, you can focus more of your time and energy on things like building community support, taking advantage of the resources available to you, and reaching your personal recovery goals. If you need help with nutrition during your recovery journey, Groups is here for you. We’ll help you learn core strategies for managing your overall health every step of the way.
Give our Recovery Support Specialists a call today at 888-858-1723 for more information or to begin your recovery. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our 130+ local offices. If Groups doesn’t offer treatment in your area, you can locate other treatment options here.
