Written by Amanda Stevens, B.S.

Addiction is a disease of the brain characterized by substance cravings and withdrawal during periods of abstinence. People struggling to overcome addiction may suffer from nutritional deficiencies and lifestyle diseases like diabetes, creating a cycle of feeling ill and relapsing to cope. In addition to receiving addiction treatment, these individuals must make healthy lifestyle changes to reduce their risk of relapse.

Here, you’ll discover how nutrition and exercise play a role in addiction recovery and how to implement healthier lifestyle changes to support your road to sobriety.

How Nutrition and Addiction Recovery Intersect

“Poor nutritional status in substance use disorder impacts physical and psychological health… which may impede the ability to resist substances and recover from addiction.” – Journal of Drug and Alcohol Dependency

Addiction leads to unhealthy lifestyle choices, such as prolonged sleep deprivation and frequent meal skipping. It also hinders the body’s ability to absorb essential nutrients. When combined with poor dietary habits and irregular eating patterns, individuals recovering from addiction are at high risk of developing chronic conditions such as diabetes, heart disease, and a weakened immune system.

When a person with a poor diet experiences malnutrition, they will often feel weak and lethargic and may also experience the following symptoms:

• Headache
• Indigestion
• Constipation
• Insomnia
• Mood swings
• Fatigue
• Hair loss
• Muscle weakness
• Cramps
• Malaise

According to the University of Utah, replenishing these nutrients can provide the body with more energy, help repair and boost the immune system, and reduce physical discomfort, thus lowering the chances of relapsing. In addition, Medline states that individuals with a substance use disorder are much more likely to relapse when they have poor nutrition.

The Mental Health Benefits of Exercise During Recovery

“There’s now a sufficient amount of data to indicate that various forms of physical activity and exercise are generally effective at reducing substance use in individuals seeking treatment.” – CNN

Recovery can be challenging, especially for individuals with long-standing addictions. These individuals may experience psychological symptoms such as feeling out of control, angry, sad, or anxious when going through detox. Without the right tools, these symptoms can lead to a relapse.

Psychological Benefits of Exercise

Exercise is often an overlooked tool to combat poor mental health during recovery. According to the National Library of Medicine, aerobic exercises like jogging, swimming, and cycling can have a positive impact on a person’s mental health by reducing anxiety and depression.

When it comes to addiction recovery, exercise is shown to:

• Ease the symptoms of withdrawal
• Reduce drug and alcohol cravings
• Improve brain fog
• Improve self-esteem
• Improve self-control
• Improve sleep

Less intensive forms of exercise, such as yoga and walking, are also shown to improve mood and reduce symptoms of depression and anxiety. By improving one’s overall mental health, they are less likely to relapse after recovery.

Physical Benefits of Exercise

In addition to the mental benefits, engaging in regular exercise provides numerous physical benefits that help counteract the damage of substance abuse.

These include:

• Reduced risk of heart disease
• Reduced risk of diabetes
• Improved bone density
• Lowered cholesterol
• Improved longevity
• Stronger muscles
• Weight loss

Evidence-Based Nutrients that Support a Healthy Recovery

Balanced nutrition during recovery has been shown to improve overall health and improve mental health. In addition to having balanced meals, certain nutrients may help alleviate withdrawal symptoms and cravings.

These include:

• Tyrosine: This amino acid triggers dopamine and can be found in whole grains, bananas, cheese, and lean red meat.
• L-glutamine: This amino acid helps to reduce sugar cravings and reduces muscle pain after exercise. L-glutamine is naturally present in green leafy vegetables, cruciferous vegetables, beef, chicken, and dairy products.
• Antioxidants: Antioxidants repair cellular damage caused by an influx of toxins. Foods containing antioxidants include dark fruit and vegetables, vitamins A, C, and E, and the minerals selenium, iron, and manganese.

Although these nutrients are found in most whole foods and animal-based products, they are also available as supplements. However, before taking them, you should consult a health professional, as supplements are not subject to FDA regulations.

Strategies to Adopt Healthier Lifestyle Changes

Making healthier lifestyle choices during recovery can significantly reduce your risk of relapsing and improve your overall health and well-being. However, making these changes may feel impossible and sometimes overwhelming. The important thing is to make incremental changes that are more likely to stick; this allows you to add more habits over time.

To begin your journey to a healthier lifestyle, consider these tips:

• Write down your fitness and nutrition goals and add them to your relapse prevention plan.
• Plan your meals ahead of time to meet your micronutrient, macronutrient, and caloric goals.
• Join a fitness group online or in the gym for accountability and support.
• Walk with a friend or loved one for at least 30 minutes daily.
• Engage in activities that you like to improve your mood and overcome relapse triggers.
• Enroll in a relapse prevention program for additional support staying on track.

Finding a Rehab That Offers Holistic Recovery Programs

If you’re feeling overwhelmed and need assistance to meet your recovery and health goals, it’s best to work with a treatment center that supports nutrition and exercise in addiction recovery. Doing so will greatly improve your chances of achieving lasting recovery.

At Southeast Addiction Center, GA, we take a holistic approach to care. Our clients benefit from treatment programs that heal the mind, body, and spirit. These include nutrition services, adventure therapy programs, and peer support groups. Contact us today to learn how we can help you meet your recovery goals.  

FAQs

Are Nutrition Services Part of Addiction Recovery?

Many addiction treatment centers do not offer nutrition services. However, Southeast Addiction GA has a nutritionist on staff to help our clients make the best nutritional choices during their recovery. They also assist our clients in recovering from deficiencies and preventing them.

How Do I Know If I Need Nutrition and Exercise in Addiction Recovery?

At least 92 percent of individuals struggling with an addiction will experience some form of malnutrition or dehydration. If you have been struggling with addiction for any amount of time, you may need to change your nutrition and exercise habits to improve your health and the way you feel. The best way to find out if you are deficient in any vital nutrient is to have a blood test done to test your levels. Alternatively, you may go over your symptoms with an addiction specialist to determine if a deficiency is present.