EAT RIGHT
During addiction, many people become malnourished and lose an unhealthy amount of weight—and if you need to gain some weight back now, it can be frustrating that most resources on healthy eating are biased toward people who need to shed, or at least avoid accumulating, extra pounds. Just “doing the opposite”—eating everything that obese people are advised to stop eating—has a dangerous flaw: many classic “cut down” foods (candy, sodas, sweet pastries) have little nutrition and aren’t recommended in large amounts for anybody under any circumstances. Plus, if you “stuff yourself” with anything before your body is ready for larger meals, you’ll be repaid with painful nausea and perhaps vomiting.
The best approach: Eat small, frequent meals to help your body gradually adjust to the new intake. Eat slowly and practice savoring every mouthful while staying alert to signals that your stomach is full for now. And plan menus with plenty of foods high in nutrients and calories:
- Peanut or almond butter
- Whole eggs
- Beans
- Potatoes
- Whole milk and cheese
- Nuts and seeds
- Avocado
- Whole-grain pastries with fruit and nuts
- Granola
Also, drink plenty of water (and eat juicy produce)—hydration is as important as nutrition.
BALANCE REST AND EXERCISE
Reduced physical activity—or equally damaging agitated behavior followed by “crashing”—goes with addiction. Increase your daily physical activity now, but, again, start with “little and often.” The “exercise break” approach, used by many full-time office workers to keep from becoming too sedentary, can help you as well:
- Walk up short flights of stairs.
- Go to your coworker’s office in person rather than using e-communications.
- Walk around the room while using your smartphone.
- Get off the bus a stop early.
- Google “5-minute exercises” for more ideas.
Remember, though, that an active lifestyle is different from a frantic pace: the latter is a major generator of stress and the enemy of sobriety. Take regular rest breaks during the day and get your eight hours of sleep every night—and make sure you really rest, brain and all, during those periods. If you have difficulty with that, try one of these techniques:
- Yoga
- Meditative prayer
- Deep breathing
- Visualizing a relaxing nature scene
- Drinking chamomile tea or warm milk
- Listening to soft music
- Petting a cat or dog
SEEK PROFESSIONAL ADVICE
Perhaps this point should come first: it’s always good to consult a medical expert before making major changes in your diet or physical routine. If you didn’t get a thorough physical checkup (complete with next-steps advice) during rehab, make an appointment now—not least to determine whether your drug use has done any unseen damage.
STAY POSITIVE
Make a habit of expecting the best and counting your blessings, and your brain will release an ongoing stream of healthy chemicals that will benefit you physically as well as emotionally.
Related Articles:
Addiction Recovery Tips: Key Components of a Healthy Recovery Lifestyle
Keeping an Eye on Yourself to Avoid Relapse
Addiction Recovery: Everything You Need to Know to Get Sober
