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How Recovery Survivors Can Maintain Their Sobriety


Photo Credit: Pixabay

Drug and alcohol abuse contributes to the death of more than 100,000 Americans every year, and even though intervention and treatment programs continue to improve, relapse rates range from approximately 60 percent to 90 percent in the first year of sobriety.

While health professionals admit that bad habits are hard to break, doing so can make the difference between living a long and healthy life or struggling with a perpetual relapse. Being aware of unhealthy habits is the first step to establishing a game plan toward improvement. While everyone should incorporate a healthy diet and exercise plan into their daily routine, it’s particularly important for a recovery survivor, as the body may have been compromised by drugs and alcohol.

Exercise Benefits

  • Brain Chemistry: When in addiction mode, brain chemistry is skewed, which can lead to an imbalance that prompts feelings of sadness. The good news is that regular exercise can raise endorphin levels (feel-good hormones) that feel much like a natural high. Not only is this great for short-term relief, but over time, the brain chemistry can be regulated, which can improve mood for the long-term.

  • Stress Relief: Several studies have proved that exercise is linked to stress reduction. Having a healthy outlet can help a recovery survivor with emotional and physical highs and lows — and because exercise requires physical and mental attention, it’s a wonderful distraction from any stressors that come with recovery.

  • Optimism: Exercise promotes feelings of self-confidence and positivity because you’re able to see and feel the results from all your hard work. Achieving goals — big and small — can help motivate a recovery survivor to stay sober.

  • A Sense Of Calm: Due to repetitive movements that require focus, exercise can have a meditative effect that can transport you into a Zen-like state that can last long after you put the dumbbells away. This effect can temporarily relieve stress and potential cravings while providing energy and mental clarity.

Dietary Benefits

Give Your Liver Some TLC: When one is addicted, the liver is seriously compromised. Since the role of this vital organ is to detoxify and eliminate free radicals, an abnormally functioning liver can lead to weakness, skin disorders, headaches, and even failure and cirrhosis depending upon how long it was compromised. If things haven’t gone that far, you can reverse some of the damage by staying sober and eating antioxidant and sulfur-rich foods such as broccoli, cauliflower, brussels sprouts, onions, garlic, lemon, apples, pears, berries, grapefruit and prunes.

Get A Brain Boost: Cognitive impairment is a common side effect of most addictions, which can negatively impact both body and mind. Providing things aren’t too far gone, you can restore brain power with therapy and a nutritious diet — in particular, goods rich in omega-three fatty acids, flax, and minerals such as salmon, flax, avocados, walnuts, tomatoes, ginger and lentils.

Stay Energized: It’s not uncommon to feel exhausted while in recovery since your body is adjusting to normalcy again. To help with feelings of lethargy, incorporate healthy carbohydrates like whole grain cereals and breads — just don’t overdo it. Load up on healthier carbs such as nutrient-rich green leafy vegetables that also work to restore the body. Small snacks such as a small handful of almonds can provide an extra boost of calcium, iron, potassium and vitamins.

Hydration Is Key: Water is key for anyone, but it’s key for helping a recovery survivor flush toxins from the body. Keep a bottle with you at all times and don’t wait to feel thirsty to drink — at that point you’re already dehydrated. As a general rule, make sure you’re drinking eight glasses of water (8 ounces worth) each day, but up the ante when you’re exercising.

Establishing healthy habits is no easy task. With that said, keep in mind that scientific studies suggest that it takes an average of 66 days (a little more than two months) before a new behavior becomes automatic, so don’t be discouraged if you struggle a bit at first. In fact, research shows that occasional slip-ups won’t take away from all the hard work you’ve put in thus far.

 

Michelle Peterson believes the journey to sobriety should not be one of shame but of pride. Her mission is aligned with that of RecoveryPride, which is to celebrate sobriety and those who achieve it.

 

Additionally if you'd like help rewiring the patterns in your nervous system that have previously supported addiction, let's chat. Click the link to schedule a FREE 30-minute phone consult with Dr. Jay.

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