Welcome to the Sober Sweat: Your weekly pump to get you over the hump. Where Wednesday is all about recovery and fitness – my two favorite things!
First Things First – The Importance of Fitness and Nutrition in Addiction Recovery
I believe that a complete and healthy addiction recovery program includes regular exercise and nourishing the body with good food and nutrition.
Physical activity rereleases endorphins, other “feel-good hormones,” and increases dopamine concentrations. Physical fitness also helps reduce depression and anxiety and improves overall mental health. Fitness is so important that it can bridge the gap from early recovery to long-term sobriety.
Incorporating a trigger reducing and dopamine-boosting diet into your recovery program is extremely beneficial, but often overlooked, especially in early recovery.
Science shows that certain foods including sugar, caffeine, and white flour, trigger the same parts of the brain that drugs and alcohol do. They generate a strong release of dopamine (a chemical in the brain that makes you feel good) just like cocaine, alcohol, or your drug of choice does. If your diet is full of sugar, caffeine, and white flour, staying sober could be significantly more difficult because these foods intensify drug & alcohol cravings.
Neuroplasticity is the brain’s ability to form new connections and rearrange old ones in response to injury, disease, or a change in the environment. The etiology of addiction is an example of neuroplasticity, as the reward pathways adapt to the chemical presence of drugs or alcohol. These changes damage brain plasticity, lead to cognitive impairments and hard-wire poor habits. Proper nutrition can reverse the damage and heal the brain.
Recovery-Supportive Foods
Bananas
Blueberries
Tofu
Whole grains
Poultry & Fish
Yogurt
Vegetables
Dopamine-Boosting Foods
Nuts & Seeds
Non-Vegetarian Foods – chicken, eggs, meat, fish, prawns
Vegetarian Protein – soya, legumes, and beans
Dairy – Cheese, milk, yogurt
Chocolate – chocolates contain small amounts of a compound called phenylethylamine, which stimulates your brain cells to release dopamine
Strawberries
Coffee
No matter where you are in your recovery journey, fitness and nutrition are essential to your well-being. The great news is that there are loads of free and accessible resources for you to tap into. That’s where I come in. Every Wednesday, The Sober Sweat will hook you up with fitness and nutrition-related wisdom!
SOBER LIFESTYLE: 10+ Things I Learned From Training For A Half Marathon
SOBERSCRIBE NOW!
Resources Are Available
If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.
