Alcohol detoxification is the process of removing harmful toxins from the body after prolonged alcohol consumption. While alcohol abuse can lead to malnutrition, adjusting the body to function without alcohol can be a stressful process.
Many people who are recovering often also struggle with choosing the right diet or avoiding the food that can trigger their cravings.
A healthy diet can provide the necessary vitamins and minerals the body needs to repair itself after prolonged alcohol use. Here are some suggestions to improve your diet while you are on the detox routine.
1. Fruits and Vegetables
To replenish the nutrients that might get depleted while consuming alcohol, fruits and vegetables are a must as they contain important vitamins, minerals and antioxidants.
Leafy green vegetables contain vital nutrients like vitamin B6 and magnesium which might get depleted due to alcohol abuse.
Eating vegetables can be boring but green salads, smoothies or mouth-watering dishes can be both fun to eat and healthy to help the body recover faster.
People in recovery often experience craving for sweet food. Researchers suggest that this happens because when we consume sugar the brain processes similarly as it does while consuming drugs.
One should avoid substituting their previous addiction with an addiction to sugary food. Fruits contain just enough sugar to satisfy your craving and not turn you into a sugar addict.
2. Whole Grains
To recover from the mental and physical toll that alcohol abuse takes on the body, one needs vitamins and energy.
As heavy drinking can interfere with the body’s ability to absorb vitamins and minerals, the person recovering can suffer deficiencies.
Whole grains, such as brown rice, oats, barley and whole wheat can provide steady energy. While the B vitamins in whole grains are crucial in improving overall health and boosting energy, the fiber content supports healthy digestion.
3. Protein
Protein can help the body repair tissues that may have been damaged by heavy drinking. For individuals who experienced muscle loss, protein can help rebuild muscle mass.
Apart from repairing the damaged tissue, protein also helps in strengthening the immune system to protect an individual from infections or illnesses. Protein can also help in regulating appetite.
Some good sources of protein for those who are recovering can be chicken, fish, turkey, lentils, yogurt, pumpkin seeds, tofu and black beans.
4. Cayenne Pepper
Beyond its culinary uses for adding heat and flavor to various cuisines, cayenne pepper also offers several potential health benefits.
Alcohol addiction often causes loss of appetite which may result in weight fluctuations. Cayenne Pepper can stimulate one’s appetite by its spiciness.
It may also boost metabolism. Eating correctly can help an individual help maintain their weight.
5. Zinc-rich Foods
There are several reasons why eating food high in zinc can be beneficial for a person in recovery.
Zinc is a powerful immune booster that aids in the production of immune cells to help the body in recovery and fight off infections.
Substance abuse often leads to damage in several tissues. Adequate zzinc intake can help in regenerating and repairing tissues.
Apart from all these benefits, zinc also influences the appetite which is vital as a healthy appetite can encourage a person in recovery to take all nutrients and thus, improve the overall health.
Conclusion
Intaking a balanced diet can help support detoxification processes by replenishing essential nutrients, repairing damaged tissue, improving the appetite and building the overall health.
Apart from taking a varied diet, engaging in physical activities, fixing sleeping patterns and staying hydrated is necessary.
Seeking guidance from a healthcare professional or a dietician can be beneficial.
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