Staying fit in early recovery prevents relapse
When we get clean and sober, we are in recovery not just mentally but physically too. A healthy lifestyle and a positive mindset are the best defence against a relapse. Along with healthy habits, ensure you are following your relapse prevention plan.
Making new healthy habits
The key to living a healthy life is to make new habits by setting smaller, more manageable goals that add up over time. Some things you can’t give up on for your health are getting the best sleep possible, moving your body every day, which usually means walking or going on a walk, and putting nourishing foods and filtered mineral water first.
A healthy body starts with good nutrition
Eating natural, whole foods is the most important thing to do to live a healthy life. The most important thing is ensuring that your food comes from its source. Limiting highly processed foods and replacing them with natural, whole foods is a great place to start.
Another vital part of living a healthier life is staying hydrated, which most people consider drinking enough water. But the best way to stay hydrated is to use electrolytes, which water, especially filtered and tap water, does not always have on its own.
It’s also important to pay more attention to mental health. You can do this without using pharmaceutical drugs by eating natural foods that are good for the health of your gut (the vagus nerve goes directly to the stomach) and by using the power of meditation.
Having a strong, supportive group of people around you is another tool you may use to improve your health that needs more attention, especially since you are recovering from an unhealthy lifestyle involving alcohol and drugs.
Some sources of good nutrition include matcha, coconut milk creamer, methylated vitamin B12, collagen, and vitamin C supplements. The matcha helps you keep your energy up and reminds you to drink water. You may add coconut milk creamer to my morning drink because it is made from whole foods and contains no dairy. In addition to coconut creamer, consume collagen, which our bodies produce less of as we age. Over the years, the amount of vitamins in our soil has decreased, so prioritise taking easy-to-absorb liposomal capsules of vitamin C.
Since addiction batters our body and mind, here are four steps for a healthy body (and mind):
1. Improve your sleep
There is much information about how important sleep is for our bodies and brains. People work best when they’ve had a good night’s sleep. This is a well-known fact. Many people think this is because of how long a person has eyes closed.
The timing is essential, but there is more to the story than that. Research shows that how well we sleep is just as important, if not more important, for our health than how much we sleep. Here are some things you can do to improve the quality of your sleep. Many have to do with when you do certain things every day. Prioritising a routine to wind down at the end of the day to relieve stress and calm my nervous system helps you sleep better. Supplementing magnesium is beneficial before you sleep.
Get Sunlight Every Day
Studies show that people who go outside 60–90 minutes after waking up tend to sleep better than those who don’t. In practice, this means going outside as soon as you wake up and letting the sunshine in your eyes (not directly, of course) or taking a short walk out as soon as you wake up.
Think about when you eat
When trying to get the most out of our sleep, we should also think about when we eat. Food is something that keeps us healthy. But getting the proper nutrients at the right time is essential, based on your circadian clock. People who eat less than 3 hours before bed tend to sleep less well and have problems with their circadian rhythm. This study says that eating your meals at times that match your sleep schedule makes a big difference in the quality of your sleep, which is good for your overall health.
Don’t look at blue lights at night
Research has shown that it’s best to avoid blue lights at night, like those from a TV, cell phone, or LED light. Turn down all my overhead lights in the evening and only use amber or red lights. This helps the brain get going on making melatonin. If you want to have healthy sleep habits, these tips can make a big difference in both the amount and quality of your sleep.
2. Get up and move every day
Moving your body is a big part of how you stay healthy. It is connected not only to physical health but also to mental and emotional health. Research shows that moving your body has many benefits for your health. There are strong links between moving around and getting smarter. It is thought that this is because exercise makes you produce endorphins.
Exercise doesn’t have to be complicated, either. It can be as easy as going for a walk or as tricky as doing circuit training. As long as it helps you and you can keep doing it, it’s good for your health. Along with moving around, it’s also good to work up a sweat throughout the day. You can do this in a sauna, a hot bath, or working out. Sweating helps the body get rid of toxins and extra water. This study found that even small movements significantly affect glucose and how the body’s metabolism works.
3. Give top priority to whole foods and water
The most important thing is ensuring you eat healthy, whole foods. You can do this by eating as close to nature as possible. Choose to eat grass-fed and regeneratively raised meats, pasture-raised eggs, healthy fats like salmon, olives, and avocados, organic vegetables and fruits, gluten-free sourdough, and products that have been minimally processed.
Everyone’s diet varies because we are all bio individuals. But no matter what you believe or what diet you follow, giving priority to food that is organic and as close to nature as possible is something you can do and is a big step towards being healthier.
4. Take care of your mental health
As we learn more about mental health, it becomes clearer that drugs and alcohol are not the only answer. Put my mental health first by meditating, spending time with people, and using social media as little as possible. Do everything you can to eliminate things that cause you stress.
Meditation helps us be more disciplined, focus better, and control worries. You can do this anywhere from 5 minutes to an hour. No matter how long you meditate, you will get something out of it.
It would be best if you placed a lot of value on having a group of people who support you, especially among your close friends and other recovering people. Ensuring we have a robust support system is a great way to reduce the risk of doing harmful things and having mental health problems that come with feeling lonely.
Image by Jared Rice by Unsplash
Staying in touch with your therapist ensures that any ongoing challenges in addiction recovery are managed healthily.
If you or a loved one is struggling with addiction, call Freephone 0800 140 4044