The Risks of Dieting in Recovery and How To Heal Through Nutrition

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The Risks of Dieting in Recovery and How To Heal Through Nutrition

After removing drugs or alcohol from your system during rehab, you found yourself with an increased appetite and turned to sugary snacks and drinks to supplement the rush of dopamine your brain was used to during active addiction. Upon returning home from treatment, you notice your clothes don’t fit. You decide it’s time to lose weight and start researching the latest diet craze. While weight gain often occurs during treatment – is it a good idea to start a diet after rehab? To answer this question, let’s examine what happens to your body during addiction, the risks of quick-fix diets, and how good nutrition can help you stay on track in recovery.

What Happens to Your Body During Addiction

Addiction to drug and alcohol causes a tremendous amount of harm to our bodies and can take months or years to rectify. Research suggests, “People with addiction often have one or more associated health issues, which could include lung or heart disease, stroke, cancer, Hepatitis B and C, or mental health conditions,” (National Institute on Drug Abuse, NIDA). For example, those with an alcohol use disorder (AUD) often suffer from damage to their intestinal tract reducing the body’s ability to absorb and process essential minerals and vitamins from food, causing major weight loss. Basically, alcohol and substance use disorders hijack the bodies normal hormonal and metabolic processes leading to major nutritional deficiencies, irregular eating patterns, and often, significant weight loss. 

Causes of Weight Gain in Recovery

During rehab, your body goes through withdrawal which dramatically shakes up the body’s system. Once the body stabilizes, patients find themselves hungry again and this leads to gaining weight. Gaining a healthy amount of weight through good nutritional choices is a positive thing during recovery. It means your body is absorbing vital vitamins and minerals again. However, weight gain can also happen in an unhealthy fashion due to issues including: 

  • People placing sobriety ahead of their physical health – this mindset can lead to reaching for unhealthy options like fast food, sugary drinks, and candy to boost mood and supplement the lack of dopamine or “feel good” chemicals associated with excessive drug or alcohol use. Some individuals may feel, “I may be eating more sugar and gaining weight, but at least I’m sober.” 
  • Less movement and exercise – in early recovery people spend a lot of time sitting in 12-Step meetings, counseling sessions, and sleeping. The combination of unhealthy eating and lack of exercise can lead to weight gain.
  • Having a co-occurring disorder – some people enter rehab with an undiagnosed mental health issue such as depression, anxiety, or an eating disorder. If this happens, those with an undiagnosed disorder may be triggered by the weight gain during rehab. Without professional treatment, the co-occurring disorders could lead to severe weight gain or weight loss. 

Dieting and Recovery

In order to deal with weight gain during recovery, some people may turn to fad diets and quick fix weight loss programs. Research already tells us diets never work long-term and these weight loss programs can actually be harmful for those in recovery. Diet culture can exacerbate feelings of low self-worth and not feeling “good enough” – issues that people in recovery already struggle with on a daily basis. Additionally, if someone has an undiagnosed co-occurring disorder such as an eating disorder, fad diets can trigger an episode. The National Eating Disorders Association reports that 35% of dieters progress to pathological dieting and that 20-25% of those individuals develop eating disorders.” For those with depression, unsuccessful yo-yo dieting can result in feelings of worthlessness and low self-esteem. Those struggling with co-occurring disorders should speak with a trained professional who can understand, diagnose, and treat both substance use disorders and mental health issues.

Healing Through Nutrition

Prioritizing proper nutrition, getting enough exercise, and maintaining a well-balanced diet is considered the best way to tackle weight gain during recovery. Here are some healthy tips to get you back to feeling healthy, strong, and ready to take on your new life in sobriety:

  • Add veggies, fruits and other fiber to your diet – consuming these foods will give your brain the boost it needs, satisfy hunger for long periods of time, and control your sugar levels (reducing cravings).
  • Complex carbs – adding complex carbohydrates such as beans, peas, beans, and whole grains (bread, pasta) can increase energy naturally and provide essential vitamins and minerals.
  • Tryptophan – food like turkey, eggs, and tofu contain tryptophan which has been known to help increase levels of serotonin (a feel good chemical).
  • Drink plenty of water – water helps you to feel fuller, prevents constipation, and gets rid of any residual toxins after rehab. If you add exercise to your routine, water is necessary for good hydration, balancing your electrolytes, and flushes out excess build-up of lactic acid. 
  • Eat protein – proteins contain amino acids that help regulate hormones, build muscle (often lost during addiction), and helps boosts your mood. 
  • Have a plan – planning simple meals ahead of time helps you stick to a healthier eating routine, especially when you are busy restructuring your life after rehab. 

It’s time to start appreciating your body and all that it can do. If you keep it strong, it will carry you closer to your dreams. At The Kimberly Center, we believe in prioritizing your health during recovery and teach holistic methods of addiction and mental health management. This comprehensive approach includes a healthy diet, plenty of exercise, ongoing therapeutic support, and mindfulness. If you or your loved one is struggling with addiction, substance use disorder or co-occurring disorder, we encourage you to reach out to us today. Contact us at 855-452-3683 to learn more about our programs and to find out what we can do to help you live your best life in recovery.

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