Sober Living

Sober Living is the Essence of Recovery

If you're suffering from an addiction, there are treatment centers ready to help you obtain sober living NOW. Your addiction is an illness that is slowly destroying your body. You’re sick, and this mental illness is taking over your life, perhaps hurting the people closest to you as well as yourself. You can feel its power over you, and you know it’s time to break this bond, but you don’t know how. Recovery Connection® is here.

Sober Living Means More Than the Freedom of a Drug or Alcohol Dependence

Sober living involves good nutrition, relaxation, and exercise. They all play an important role in successful change. Learning to make healthy food choices, adopting an exercise routine, and other sober living tactics are important to achieving and maintaining a healthy lifestyle.

All Addicts in Active Use of Alcohol and Drugs are Malnourished

In order to help people recover, and enjoy sober living, it is important to understand the impact of nutrition. It is astounding to consider that only fat contains more calories per gram than alcohol. As a result, while drinking, addicts experience a sense of fullness even though they have eaten little or nothing at all. These "empty calories" lead to poor eating habits and malnutrition. Drug abusers experience a similar affect. Alcohol and drugs actually keep the body from properly absorbing and breaking down nutrients and expelling toxins. This leads to a host of health problems.

Restoring Addicts to Physical, as Well as Spiritual, Health

Because they have neglected their diet, addicts experience gastrointestinal disorders such as diarrhea, constipation, an inability to digest foods properly, along with a poor appetite. As a result, they have a special need for foods that are high in nutrients to rebuild damaged tissues, organs and regain appropriate functioning of the various systems including the nervous and gastrointestinal systems. Only after these nutritional factors have been taken in to account can sober living result.

Nutrition Actually Impacts Cravings for Drugs and Alcohol

Every newly recovering addict struggles with cravings to use alcohol and drugs. Research has shown that a diet with the right types of high protein and high carbohydrate-rich foods can make a big difference and aid in achieving sober living.. Food affects mood. Along with amino acids, deficiency of nutrients like folic acid and the other B-complex vitamins also have a serious and negative impact. Sugar and caffeine can contribute to mood swings, so intake of both should be reduced during the early stages of recovery.

Alcohol and drug use prevent the body from properly processing two important amino acids, tyrosine and tryptophan. They are responsible for the production of norepinephrine, dopamine, and serotonin. These compounds are neurotransmitters that are essential for emotional stability, mental clarity, and a general state of well-being. Decreased levels of these neurotransmitters negatively affect mood and behavior.

Tyrosine is a precursor to the neurotransmitters norepinephrine and dopamine-chemical messengers that promote mental acuity and alertness. It is a nonessential amino acid found in protein-rich foods such as meat, poultry, seafood and tofu.

Tryptophan is integral to the production of serotonin, which has a calming effect and is important for proper sleep. It is found in foods such as bananas, milk and sunflower seeds, as well as turkey meat. Nutritional studies recommended that people in recovery eat on "cruise control" throughout the day. This means eating small, frequent mini-meals — to maintain energy levels and keep moods more even.

A Diet That Promotes Recovery and Sober Living:

Use the USDA's Food Guide Pyramid as a guide to prepare well-balanced meals.
Eat 3 snacks and 3 meals per day.
Drink decaffeinated coffee and herbal teas to decrease caffeine.
Eat fresh fruits and vegetables.
Eat foods made of whole grains.
Eat more beans and grain products; limit the amount of red meat eaten. Red meats are harder to digest.
Eliminate or keep to minimum foods that contain sugar and caffeine.
Be aware of hidden sugar in cocoa, condiments, and over the counter medications.
Be aware of caffeine in over the counter and prescribed medications.

Composition of the Recovery-friendly Diet:

Protein - 25%
Carbohydrate - 45%
Fat - 30%
Total calories - 2,000

Sample Meal Suggestions:

Breakfast: oatmeal muffins, pancakes, quiche, omelet, yogurt
Lunch: Sandwiches, salads, soups
Dinner: Soups, chowders, rice & beans, chicken and vegetables, tortillas, lasagna with vegetable
Dessert: Yogurt, fruit, oatmeal cookies, custard

If you require assistance in locating an addiction treatment program or drug rehab center, call Recovery Connection® now at 1-800-99-DETOX.

A Note on Vitamins

Because drugs and alcohol deplete the body of vitamins and minerals, multi-vitamin/mineral plus B supplements can be especially helpful. Vitamins and dietary supplements should be taken with meals for optimum absorption.

The following is a very brief description of the major areas of the body that alcohol and drugs impact, along with some general recommendations for recovery:

Impact:	Recovery:
Skin And Hair - Depletes body of nutrients for healthy looking hair and skin.	Nutrient dense foods; particularly Vitamins A, C, protein and zinc rich foods.
Heart And Circulation - Muscle wasting (loss) due to poor protein intake. Inflammation often occurs, along with increase of fat deposits and high blood pressure.	Low fat diet, adequate protein, and regular exercise.
Liver - Reduced vitamin and mineral storage; overworked liver swells preventing bile production and filtering operation, poor appetite.	High calorie, nutrient dense foods, rich protein, moderate fat along with vitamin mineral supplement.
Pancreas - Irritation causes swelling which may block flow of enzymes into stomach resulting in digestive difficulties and diabetes.	Nutrient rich foods, small frequent meals.
Kidneys - Inflammation, frequent infections, increased water output resulting in excess nutrient loss.	Nutrient-rich foods, high potassium foods and limited caffeine.
Central Nervous System & Hypothalamus - Alcohol and drugs irritate, sedate and aggravate nervous system. Effects memory, ability to think, coordination. Alcohol kills brain cells that are not regenerated. The appetite control center sends confused messages about hunger, thirst.	Rest, nutrient rich foods, including high tryptophan & tyrosine foods, physical activity, multi-vitamin/mineral plus B complex.
Mucous Membranes - Irritates and sedates membranes, including esophagus, stomach & rectum. Balanced nutrition can help rebuild these tissues.	Nutrient dense foods high in Vitamin A (orange and vegetables) and Vitamin C and limit caffeine intake.
Stomach - Irritates stomach - increasing risk of ulcers, gastric distress.	Small frequent meals, snacks. Limit caffeine during distress.
Intestines - Slows down or speeds up transit time; increasing risk of poor absorption and certain types of cancer.	High fiber intake, plenty of water and exercise. Limit caffeine during distress.
Rectum - Poor elimination or diarrhea may result in hemorrhoids.	Higher fiber foods, rutin (a mineral), water. exercise.
Blood Measurements - Blood levels of many nutrients are affected by drugs and alcohol. Cholesterol levels may appear normal while not accurately measuring cholesterol intake.	Testing is not recommended until six to twelve weeks after sobriety to ensure accurate readings.

Smart Snacking for People in Recovery

Good nutrition is a vital part of sober living and the repair occurring in the body of a person in recovery. Food provides nutrients necessary to meet this need. Providing three nutritious meals may not be enough. Snacks can play an important role to help the person in recovery to meet their nutritional needs as well as limit moods swings. Snacks can be provided midday between meals and before bedtime. It is important to plan ahead so that snacks offered are nutritious as well as satisfying.

Experts recommend light meals with snacking in between as an aid to proper nutrition and to control mood swings. Just as important is snacking on the right things. Here are some suggestions.

Choose more often:	Choose less often:
Fresh fruit Canned fruit packed in its own juice Raw vegetables with low-fat dressing or salsa Popcorn (air popped preferably) Pretzels Cheese and crackers Low fat puddings Cottage cheese and fruit Low-fat yogurt Raisins and other dried fruit 100% fruit juice Low-fat frozen yogurt	Canned fruit in heavy syrup Potato chips Corn chips Ice cream Cookies Candy Soda pop Cake, donuts Fruit drinks, punch Brownies, pastries

Benefits of Exercise in Recovery

Eating right is important and so is exercise. The proper amount of exercise helps the body to more effectively process the nutrients we eat, along with contributing to our general state of well-being. In addition the right amount of exercise and proper eating habits help us sleep; another vitally important facet of sober living.

Exercise, like all things in recovery, should be taken in moderation. In order for an exercise program to work, it needs to be both consistent and frequent. Make time to exercise at least four times a week, and give yourself at least an hour per session.

Increases the metabolic rate so that calories are burned more efficiently even when we are at rest.
Burns fat stores and builds up muscle tissue. Muscle cells are metabolically active and burn calories, whereas fat cells are inert.
Increases free fatty acids, which better enable the body to process and utilize dietary fats.
Decreases total serum cholesterol and increased levels of high-density lipoproteins (HDLs), the "good fats" associated with lower risk of heart disease.
Lowers blood pressure
Increases the levels of mood-elevating neurochemicals such as the endorphins, so that we feel better mentally as well as physically.

Types of Exercise to Try

Aerobic exercises are those that cause the body to use large amounts of oxygen (and burn calories) and prompt the heart and pulse rate to rise through steady, constant movement.

Aerobic exercises tend to involve the large muscle groups, such as those of the legs and arms. They include walking, jogging, cycling, swimming, rowing, step training, cross country skiing, Stairmaster work and other active sports such as tennis or volleyball.

Anaerobic exercises develop muscular strength and flexibility but do not necessarily increase the pulse or heart rate. Anaerobic exercises include weight training and calisthenics.

Getting an exercise program started:

Choose an activity you like
Choose your location
Start slow
Wear appropriate clothing
Listen to your body's cues
Stick with it

Back to health issues

If you believe you or someone you know needs help with drug addiction or for immediate assistance finding drug rehab centers that specialize in sober living, please call Recovery Connection® now at 1-800-99-DETOX. Help is available 24 hours a day, seven days a week.

Drug Addiction Treatment Centers:

If your state doesn't appear on this list, please call Recovery Connection® at 1-800-99-DETOX and we will be happy to assist you.