Today I want to share with you 7 Nutritional Strategies that will ensure long term health and reduce the occurrence of a relapse.
When developing a nutrition plan for a substance abuse program it is important to take a holistic approach to daily nourishment.
AT NAMED we develop weekly nutrition plans, including full day menus, and recipe instructions to easily, and healthy, contribute to the success of any rehabilitation program.
Our suggestions:
1. Develop a meal and snack schedule and adhere to the routine daily. This will reduce cravings while keeping the body in a state of balance. A daily checklist is a great way to develop habits and a feeling of accomplishment.
2. Aim to eat 9-11 servings of fruits and vegetables daily. Preferably a ratio of one fruit to three vegetables. This keeps fiber intake at optimal levels, and provides vitamins and minerals in their most raw form. Think of consuming a helmet full of vegetables and fruits daily.
3. Drink at least half of your body weight in ounces of stable alkaline water (Aqua OH-) daily. This will promote optimal organ function, electrolyte balance, and reduce cravings.
4. Include a high quality source of protein, a heart healthy fat and fibrous carbohydrate at each meal. This is the most absorbable form of amino acids which have been shown to be critical in addiction and recovery.
5. Vitamin and mineral supplements will also be helpful during recovery. A high quality multi-vitamin and mineral supplement, B-complex, vitamin D, omega 3 fish oil, and a probiotic are all recommended to take daily with meals for optimal absorption. More specific supplements and herbs can be recommended individually based on assessment and laboratory values.
6. Get regular exercise, at least 30 minutes most days of the week. Moderate exercise naturally keeps hormones in balance.
7. Aim to get at least 7-8 hours of quality sleep per night.