Chronic alcohol consumption leads to significant nutritional deficiencies, particularly of B vitamins, which are crucial for maintaining a healthy nervous system and preventing anemia. These minerals, vitamins, and supplements are the ones we recommend focusing on first. Many nutrient-rich foods can support recovery; however, specific foods typically depend on the individual’s preferences. A https://ecosoberhouse.com/ high intake of fruits and vegetables and avoiding processed or sugary foods is also important to getting the nutrients that your body needs. Banyan Treatment Centers Sebring is dedicated to providing comprehensive care and support to individuals on their journey to recovery from alcoholism. Our Florida rehabs are designed to address various aspects of addiction, including nutritional needs.
Physiological Changes That Occur in The Brain Once Someone Stops the Abuse of Alcohol
A Bloody Mary also provides vitamins and nutrients due to its tomato juice content. Older research may have overestimated the health benefits of moderate drinking. For example, older studies may suggest that some alcohols contain beneficial compounds that could support heart health. However, the risks of consuming alcohol, such as increasing the risk of cancer, far outweigh any potential benefits. Picking the right foods prior to drinking alcohol is incredibly important. Before drinking alcohol, you may want to avoid salty foods, refined carbs, and foods that trigger GERD.
Recovery Nutrition Overall
- Bananas are a healthy, convenient snack all on their own but can also be topped with peanut butter or added to smoothies, fruit salads, oatmeal, or yogurt for a power-packed treat.
- Good nutrition also helps your brain rework old connections and make new ones.
- Periodic fasting also speeds up the process of restoring amino acids.
Meat of any kind is an excellent source of zinc, but it’s important to avoid excessive amounts of red or processed meats as they have been linked to increased risk for heart disease and cancer. Shellfish, legumes, seeds, nuts, dairy, and eggs are other excellent sources of zinc. Salmon is one of the foods with the highest concentrations of vitamin B and also alcohol recovery diet one of the tastiest. Leafy greens like spinach, collard greens, turnip greens, or romaine lettuce are also great choices (please note that cooking any leafy green diminishes the vitamin B content). It’s essential to drink plenty of fluids during your detox and recovery stage. Milk thistle is essential for those with cirrhosis and alcohol-induced fatty liver.
Nutritional Deficiencies
Below, we’ll discuss why this happens, and some ways to overcome these cravings as you adjust to sobriety. Periodic fasting, which consists of fasting for 24-hour periods a couple of times during each week, can mean autophagy occurs at around the 18-hour mark. Periodic fasting also speeds up the process of restoring amino acids.
B vitamins such as thiamine (vitamin B1) and folate (vitamin B9) are critical for brain function and energy production, which can be negatively impacted by chronic alcohol consumption. Regular supplementation of these vitamins may assist in restoring cognitive function and general vitality. Alcohol negatively impacts your overall nutritional health, impairing your body’s ability to heal quickly and effectively. These nutritional deficiencies can make it harder to recover from alcohol addiction and create other health problems.
- And for those who are vegetarian or simply not fond of seafood, alternatives include flaxseeds, chia seeds, walnuts, and soybeans.
- The person will likely feel guilty for being weak, ashamed, scared of the future, angry, or even relieved.
- Salmon is also high in protein, supplying a whopping 22 g in each 3-ounce (oz), or 85-g, cooked serving, which may help slow the absorption of alcohol (15).
- However, detox often doesn’t fully address the foods and nutrients you’ll need on your recovery journey.
- Eat beans, peas, lentils, pork, brown rice, and fortified foods like breakfast cereal.
Even those who were formerly healthy tend to let their good eating habits go as they become more consumed with the need to find and drink alcohol. This creates a two-fold nutritional problem because even if someone does manage to eat healthfully and get all their nutrients, alcohol prevents them from being fully absorbed. In the meantime, there are many things you can do to help get through the withdrawal stage. In addition to changing your diet, you can get extra support through treatment options such as medication to curb cravings, specialized alcohol therapy, and peer support groups. Monument provides treatment entirely online and at affordable rates. Increasing your glutamine intake during early recovery can help you suppress your cravings while also keeping your nausea, vomiting, and diarrhea under control.
The 4 Stages of Alcohol Recovery: A Path to Healing
Start your morning with a glass of water, and it will help you stay hydrated during the day. Cayenne pepper is a natural spice that may help with alcohol detox because it contains capsaicin, which has been shown to have pain-relieving and appetite-stimulating effects. This can be helpful in early recovery when cravings are likely high. Multivitamin supplements can also help you get the required amount of vitamins and minerals you need. Look for a multivitamin (or several) that contains omega 3 fatty acids, magnesium, zinc, and of course vitamins A, B, C, D, and E. Some best grains to avoid during alcohol detox are white rice, processed cereal, and anything made with flour, or cornmeal.
Other types of alcohol, such as red wine, are high in antioxidant polyphenols. Made from apples, cider contains less alcohol content than wine but is also rich in antioxidant plant compounds. These antioxidants may help protect cells from damage that occurs due to free radicals. These antioxidants could help protect against certain types of cancer, diabetes, and heart disease. A 6-oz serving of mojito contains around 140 calories, but people can replace the sugar with stevia to reduce the sugar and calorie content. The bubbles in Champagne also tend to make a person feel fuller, which may facilitate drinking less.
- Alcohol can not only alter your brain chemistry, but it can negatively affect your nutrition as well.
- In addition to its stellar nutritional value, one older study found that oats could benefit liver health by improving liver function.
- Excessive drinking affects the frontal lobes of the brain, impairing judgment, aggressive behavior, Frustration, , compulsive behaviors, irrational thinking, and lack of impulse control.