Heavy drinking can cause nutritional deficiencies. Even if you were not drinking heavily, and have given up alcohol for a healthier lifestyle, optimising your nutrition will help you meet any health goals quicker. Committing to sobriety means forming new, lifelong habits and proper nutrients are key to your overall health, as they boost your immune system and support your brain and nervous system. Low levels of vitamins and minerals are common in heavy drinkers. Damage to your liver and pancreas from heavy drinking can lead to imbalances in your body and the absorption of vitamins and minerals can be affected by drinking. Let’s take a look at what’s usually missing and how you can replace them: Vitamins A, D, E and K: Because drinking harms fat absorption, levels of these fatty vitamins are often low in people who drink. Vitamin B1 deficiency can be especially harmful, leading to irreversible brain damage if not addressed. Eat beans, peas, lentils, pork, brown rice, and fortified foods like breakfast cereal. Vitamin B2. Dairy products, eggs, lean beef and pork, chicken breast and salmon. Vitamin B5. Beef, chicken breast, mushrooms, avocados, nuts and seeds, milk. Vitamin B6. Not getting enough of this vitamin can lead to anaemia, depression, confusion, and a weak immune system. Poultry, fish, non- citrus fruit, and starchy vegetables such as potatoes are good sources. Vitamin B9 (folic acid).
A lack of vitamin B9 can triggerFatty acids. Omega-3 fatty acids found anaemia and make you weak, tired,in shellfish and fatty fish like salmon and moody. You might also getalso ease inflammation, while omega- headaches and have a hard time6 fatty acids help with focusing. Folic acid is in foods likeneurotransmitter activity. Sources of enriched bread, flour, cornmeal,omega-3 include oily fish. pasta, rice, and breakfast cereals. Veggies, fruits, fruit juices, nuts,Food tips to keep in mind: For a beans, and peas naturally have folate.healthy, balanced diet, make your Vitamin B12. Meat, fish and dairyplate up as 45% carbohydrates, 30% foods. Calcium Iron Magnesium Zinc.healthy fats and 25% protein. Sticking close to these numbers can promote The brain is heavily affected byrecovery and help alleviate some of alcohol, but certain foods can helpthe stress detox puts on your body. rebuild its ability to grow and evolve during recovery.
These include:Eat three meals a day. Early in Carbohydrates. Your brain needs recovery, your body will need to carbs to make the chemical rejust to the feeling of hunger. At messenger serotonin. That’s what first, it may think hunger pangs are a evens out your moods, helps you desire to drink alcohol. sleep better, and soothes the urge for alcohol. Stick to complex carbs likeThat’s why it’s important to eat three whole grains, veggies, peas, and meals a day plus snacks as your body beans over things like white bread, heals. pasta and pastries. Watch out for food cravings. The Amino acids. Your brain needs amino changes in brain chemistry that can acids to make dopamine. Without it, lead to alcohol cravings can also cause you can have strong cravings, mood you to long for food, and especially swings, and hostile behaviour. We getsugar. amino acids from protein in foods like meat, dairy products, and nuts, alongTo fight food cravings: with some grains and beans. DietaryGet into an eating routine. fat. It eases inflammation andEat when you’re hungry but not protects the thin layer that surrounds ravenous. your brain cells, called the cellOnly eat until you’re satisfied. membrane. This gives neuroplasticity. Avoid emotional eating. a boost, which is where your brain. Drink lots of water. Often, people in reworks old connections and makes recovery don’t get enough water. Try new ones. This can be vital into drink around eight glasses each maintaining your sobriety as the brain day. can heal and learn ways of coping with cravings by creating new neural pathways. Canola, olive, safflower, sesame, and sunflower oils are good sources of healthy fats.
