Substance abuse affects the body in two ways. The first is that the substance engages the brain so the body functions are all but forgotten. The second is that the organs are affected (meaning heart attack and stroke,) failure of the liver and lungs, as well as a weak immune system. New Horizon Counseling Center teaches ways to reverse this type of damage including eating healthy and exercising. To learn more, head over to our Addiction Recovery page.
How Does Healthy Eating Aid In Substance Abuse Recovery?
Substance abuse causes the user to lose their appetite. If they eat at all, they eat junk foods with no nutritional value. The body suffers from the loss of the vitamins, minerals, and amino acids it needs to function properly. The blood glucose drops like a rock, causing seizures and possible coma. The brain suffers from the loss of the same things as brain cells begin to die.
At New Horizon, patients learn that eating a healthy diet repairs damages done to the body by substance abuse by:
- Drinking water. Substance abuse dehydrates the body. Drinking plenty of water reverses this.
- Eating small meals. Eating three square meals in addition to three small meals in between keeps the blood glucose levels steady. By doing this, the patient won’t be eating unhealthy foods. He’ll better feel the benefits of healthy foods.
- Consuming more fiber. Eating fiber fills you up. Eating protein along with fiber gives you energy. Patients will notice this.
- Eating complex carbs. These give the patient a longer period of energy without the crash of simple carbs. Complex carbs are found in vegetables and fruits with skin like pears, apples, carrots, beans, and whole-grain bread and cereals.
How Does Exercise Aid In Substance Abuse Recovery?
Working out and substance abuse affects the same parts of the brain – the reward/pleasure switch and the fight or flight impulse when the user isn’t under the influence of the substance (when paranoia kicks in.) Exercise triggers serotonin and dopamine, the feel-good hormones, released by the brain.
Exercise aids in substance abuse recovery by:
- Easing withdrawal symptoms. Stress causes anxiety and depression, two things that cause relapse. Exercising sends stress to the curb.
- Boosts self-esteem. Patients fail to relapse when they feel better about themselves.
- Getting restful sleep. It’s a little more difficult to relapse when the body is relaxed from restful sleep.
- Thinking clearly. When the mind is clear from exercising, it works better and produces stable thinking.
- Giving you new triggers. A new exercise regime gives the patient a social network that doesn’t involve former substance-using triggers.
Types of exercise that help patients in recovery include aerobics, cardio, and strength training. Examples of these are:
- Power walking
- Running or jogging
- Swimming
- Dance
- Kick-boxing
These get the heart rate up and running as well as release endorphins in the brain (another feel-good hormone.) Resistance or strength training for the strengthening of the muscles include:
- Yoga
- Working with free weights
- Push-ups and crunches
- Squats
- Lunges
Typical exercise is done in 30-minute increments on four days per week. Here at New Horizon Counseling Center, we recommend beginning slowly and working your way up to four days per week. Even five to ten minutes of exercise cancels out any cravings the patient might feel. Be sure to eat healthy foods like whole-grain bread and cereals with fresh fruits and vegetables before and after a workout. This gives the muscles good food with which to operate during and after a workout.
New Horizon Counseling Center teaches ways to reverse the damage that substance abuse can do, which including eating healthy and exercising. To learn more, head over to our Addiction Recovery page.
