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Alcohol Recovery: Nourishing Your Comeback 🥑

Updated: Nov 13, 2024


 

Hey there, friend! 👋 Did you know that your body naturally produces alcohol from many foods, especially carbs? 🍞➡️🍷 This mind-blowing fact changes how we view food, addiction, and health. 🤯


If you or someone you love is navigating the path of recovery from alcohol abuse, I want you to know you're not alone. And there's something incredibly effective to support that journey: a focus on nourishment.


 

Alcohol: Friend or Foe? 🤔


Consuming alcohol provides calories, but it's not essential for life and can be toxic! ⚠️ Its unique effects on our minds and its legal status make it a genuinely complex substance.


 

Why Nutrition Matters in Alcohol Recovery 🥑🍳🥗


You might not realize it, but regular alcohol use can throw your body's delicate balance entirely out of tune by hindering the absorption of vital nutrients (Yang et al., 2021). This means even if you're eating a seemingly healthy diet, your body might not get the nourishment it needs.


The World Health Organization reports a staggering statistic: over 2 billion people worldwide consume alcohol, contributing to 6 million deaths each year (WHO, 2023). This widespread issue doesn't just impact health; it creates ripples across economies and communities (Rehm et al., 2010).


 

Supercharge Your Recovery: The Micronutrient Heroes 🦸


  • B Vitamins (Thiamine, Folate, B12): These essential nutrients are your brain's best friends, supporting cognitive function, energy production, and cell growth (Bailey et al., 2015; Ezzati et al., 2015; Koob & Volkow, 2010).


  • Zinc: The immune system's champion, zinc also plays a crucial role in wound healing and tissue repair (Brown, 2011). Research has shown that alcohol consumption is associated with zinc deficiency (Cárdenas-Fernández et al., 2019).


  • Magnesium: This mineral is essential for muscle and nerve function, and it can help alleviate anxiety, a common challenge during recovery (Altura & Altura, 2013).


 

BDNF: Nurturing Your Brain Back to Health 🧠


Brain-derived neurotrophic factor (BDNF) is a protein that nourishes brain cells, promoting growth and resilience. Alcohol abuse can deplete BDNF, contributing to brain fog and cravings (Eisch et al., 2009). The exciting news is that you can naturally boost BDNF levels through exercise and a nutrient-rich diet (Greenberg et al., 2009).


 

A Gift From the Heart: Nourishing Recovery Care Package 🎁


Want to show your support for someone in recovery? A thoughtful care package filled with nutritious goodies is a beautiful gesture. Consider including:


  • Nutrient-Dense Snacks: Nuts, seeds, dried fruit

  • Multivitamins: Help replenish essential nutrients

  • Herbal Teas: Chamomile and ginger for relaxation and detox

  • Healthy Recipe Books: Inspire delicious, nourishing meals


 

Your Path to Wholeness: One Step at a Time 🌈


Remember, recovery is a journey. Be kind to yourself, prioritize nourishment, and seek professional guidance for a personalized recovery plan. By focusing on your nutritional needs, you're not just rebuilding your body but empowering yourself for a brighter, healthier future. ✨


Have you found nutrition to be helpful in your recovery journey? Share your experiences and tips in the comments below! 👇


 

Thank you for reading!

If you found this article helpful and inspiring, or if you would like to learn more about how a holistic approach to your health could greatly benefit your life, click the button below to visit our supporting sciences page at



The information in this blog post is for educational purposes only, not medical advice regarding your specific health questions or concerns.



References


Altura, B. M., & Altura, B. T. (2013). Magnesium in alcoholism treatment and prevention: A review. Alcohol, 48(2), 119-129.


Bailey, R. L., Rampersaud, G. C., Kauwell, G. P., Dwyer, J. T., Ball, M. J., & Gregory, J. F. (2015). Folate status and cognitive function in healthy men and women in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 101(5), 1158-1165.


Brown, K. H. (2011). Interactions between zinc deficiency and infection: Effects on cell-mediated immune responses. Advances in Nutrition, 2(1), 43-51.


Cárdenas-Fernández, M., Vaquero-Solana, J., Ramos-Torrecillas, J., Muñoz-Villoslada, A., Gómez-Candela, C., Medina-Caliz, I., … & Díaz-Rubio, E. (2019). Alcohol consumption is associated with zinc deficiency in humans: A systematic review and meta-analysis. Nutrients, 11(2), 290.


Eisch, A. J., Cameron, H. A., Encinas, J. M., Meltzer, L. A., Ming, G. L., & Overstreet-Wadiche, L. S. (2009). Adult neurogenesis, mental health, and mental illness: Hope or hype? The Journal of Neuroscience, 29(46), 14264-14270.


Ezzati, M., Vander Hoorn, S., Rodgers, A., Lopez, A. D., Mathers, C. D., Murray, C. J., & Comparative Risk Assessment Collaborating Group (2015). Estimates of global, regional, and national disease burden attributable to alcohol use. Lancet (London, England), 386(10008), 2267-2280.


Greenberg, M. E., Xu, B., Lu, B., & Hempstead, B. L. (2009). New insights in the biology of BDNF synthesis and release: Implications in CNS function. Journal of Neuroscience, 29(41), 12764-12767.


Koob, G. F., & Volkow, N. D. (2010). Neurocircuitry of addiction. Neuropsychopharmacology, 35(1), 217-238.


Rehm, J., Mathers, C., Popova, S., Thavorncharoensap, M., Teerawattananon, Y., & Patra, J. (2009). Global burden of disease and injury and economic cost attributable to alcohol use and alcohol-use disorders. Lancet (London, England), 373(9682), 2223-2233.

World Health Organization (WHO). (2023). Global status report on alcohol and health 2022. World Health Organization.


Yang, L., Zhao, S., Cui, B., Foda, S., Lu, C., & Bai, X. (2021). The impact of alcohol on the gut microbiota. Alcohol Research: Current Reviews, 41(1), 025-034.

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