Sober living

Visceral Fat: What It is & How to Get Rid of It

Since alcohol consumption affects the brain and can lead to conditions like depression and anxiety, these fats can aid in recovery by enhancing cognitive functions and mood. Proteins also provide a feeling of satiety, preventing overeating and helping maintain a healthy weight, which is often challenging during recovery. Balancing your protein intake with other nutrients is important for a balanced diet during recovery. As you learn to embrace sobriety, a healthy diet should be a priority in your life. When planning your diet both in rehabilitation as well as when you are living independently, keep these tips for a sober diet in mind.

  • The doctor may tell you to take supplements to raise your nutrient levels.
  • It also affects your body’s ability to absorb B vitamins and folic acid.
  • Women who drink heavily are at high risk of osteoporosis and may need to take calcium supplements.
  • The United States Department of Agriculture states that fruits and vegetables are filled with vitamins, dietary fiber, folic acid and potassium.
  • Alcoholism is a disease that you can overcome with evidence-based treatment.

Carbohydrates and B vitamins are also involved in the production of serotonin6, which improves mood and reduces cravings. Vegetables also have a high water content and are packed with nutrients and fiber. Fiber helps keep blood sugar levels steady, which reduces irritability, anxiety and cravings.

How Doctors and Nutritionists Can Help

Our ancestors instinctively knew that organ meats have more nutrient density than the popular cuts that we eat today. I eat grass-fed beef liver jerky or bison liver sautéed with onions. I prefer to use coconut milk instead of regular milk because it contains no sugar; milk contains a hefty dose of lactose.

alcohol recovery diet

While eating habits for individuals recovering from alcoholism may vary, people tend to eat less when they quit drinking. Alcohol stimulates the hypothalamus, which plays a role in managing food intake. Because alcohol stimulates the hypothalamus and is full of empty calories (calories that lack hunger-stopping nutrients), individuals who quit drinking may experience reduced appetite. This will help support your recovery and ease your transition to a newly sober life. Protein deficiency is common in those who struggle with drinking.

The Appetites of Alcoholics

A good diet can help promote improved energy and enhance the body’s ability to respond to physical stress during recovery. Your diet can also impact neurotransmitter levels and function and gut bacteria. Instead of weight gain, those with a very severe alcohol addiction may experience malnutrition. This can occur when an alcohol addiction becomes so preoccupying that the person with the addiction fails to eat like they should, getting most of their calories from alcohol. Alcohol does not provide essential nutrients, and malnutrition can develop.

But nutrition is just one aspect of the self-care that those in recovery need. Beyond eating well, former drug users should exercise, get plenty of sleep, schedule time to relax, and rebuild strong social support systems – including family members, friends, and therapists. Self-care is far from being selfish; it’s a powerful strategy for substance abusers to nourish their bodies and their spirits. Excessive alcohol consumption inhibits the body’s ability to absorb nutrients, dramatically influences the diet of the heavy drinker and can result in severe malnutrition.

Whole Grains For Alcohol Detox

Daily drinking can have serious consequences for a person’s health, both in the short- and long-term. Many of the effects of drinking every day can be reversed through early intervention. A lack of vitamin B9 can trigger anemia and make you weak, tired, and moody. Folic acid is in foods like enriched bread, flour, cornmeal, pasta, rice, and breakfast cereals. Veggies, fruits, fruit juices, nuts, beans, and peas naturally have folate.

Many nutrient-rich foods can support recovery; however, specific foods typically depend on the individual’s preferences. A high intake of fruits and vegetables and avoiding processed or sugary alcohol recovery diet foods is also important to getting the nutrients that your body needs. Fruits and vegetables are nutritional powerhouses, high in fiber, vitamins and minerals, and low in calories.

What causes visceral fat?

Secondly, addiction influences habits such as sporadic eating and poor nutrition that impair the body. Stimulant use (such as crack, cocaine, and methamphetamine) reduces appetite, and leads to weight loss and poor nutrition. They may be dehydrated and have electrolyte imbalances during these episodes. Returning to a normal diet can be hard if a person has lost a lot of weight. Avocados, olive oil, nuts, salmon, and grass-fed beef are my personal favorite sources of good fats.

alcohol recovery diet

Achieving nutritional balance is essential in repairing the harm addiction does to the body. For people experiencing alcohol withdrawal symptoms, eating can prove difficult. But nourishment is important once a physician deems an individual stable enough to eat.