Gaining weight during rehab or recovery from alcohol or drug addiction can be quite challenging. After all the effort individuals put into overcoming their addiction, they often face the added struggle of weight gain. Studies show that about 65% of individuals experience weight gain after quitting drugs or alcohol, and 20% even become obese. This weight gain can lead to further health issues like diabetes, high blood pressure, and heart disease.
**Why Does Weight Gain Happen After Rehab?**
Many people struggle with weight gain after addiction recovery for several reasons. When someone is recovering, their brain’s dopamine receptors decrease, which affects their emotional control and regulation. These changes in the brain happen slowly after overcoming addiction. It can be very tempting to eat unhealthy, fatty foods to get that same dopamine rush that the drugs used to provide.
Addiction to drugs and alcohol affects the brain in a similar way as high-fat, processed junk foods. Eating foods high in fat, salt, and sugar activates the brain’s reward centers and stimulates natural opioid substances, triggering feel-good dopamine. Consequently, consuming unhealthy foods can lead to weight gain and overeating, similar to the effects of drugs.
**The Right Diet for Recovering Addicts**
During recovery, it’s important to ensure your body gets the right fuel and nutrition to stay healthy. Eating fruits, vegetables, and unprocessed foods throughout the day can help. Consuming three nutritious meals and light snacks can maintain energy levels and encourage the brain to release feel-good neurotransmitters like dopamine, norepinephrine, and serotonin. Regular intake of nutritious food ensures you don’t miss out on key vitamins and nutrients.
Recovering individuals often lack essential nutrients like vitamins B, D, amino acids, and Omega-3 fatty acids, which are important for digestive health. Along with eating healthy, unprocessed foods, following a regular routine and incorporating healthy exercises is crucial. Staying healthy and happy can prevent binge eating.
**Link Between Substance Abuse and Physical Appearance**
Substance abuse affects the body in various negative ways, leading to poor diet, irregular eating habits, sleep problems, and extreme weight loss. Recovery impacts the body’s metabolism, organ function, and mental health. Proper nutrition is crucial to heal both the body and mind. The toll of active addiction can be damaging, so providing your body with necessary nutrients helps keep organs healthy and fend off infections. When recovering addicts stop using drugs, their brain, which has been deprived of nutrients, might go into fat-storage mode as food becomes available.
**Promoting Health and Avoiding Relapse**
People with substance abuse disorders are more likely to relapse if they have poor eating habits. Sometimes, former addicts might confuse drug cravings with hunger. To avoid mistaking cravings for hunger, eat nutritious meals and snacks while getting enough rest. Avoid caffeine and nicotine, and consider taking supplements like calcium, vitamins, and melatonin if you have trouble sleeping.
**Avoiding Weight Gain in Recovery**
Normal appetite often returns during recovery, which can lead to overeating, especially if stimulants were used during active addiction. Additionally, dehydration can make people mistake thirst for hunger. To avoid overeating, make sure you drink plenty of fluids and stay hydrated. Eating regularly with a low-fat diet and avoiding high-calorie, low-nutrition foods is key. Include complex carbohydrates, proteins, and fiber-rich foods in your diet.
Taking vitamin and mineral supplements, such as vitamins A, C, B-complex, and zinc, can be very beneficial during recovery.
**Overcoming Food Addiction**
After quitting drugs, some individuals may develop a food addiction. This can involve binge eating and emotional compulsive eating, which can lead to weight gain and potential relapse or food addiction.
Both drug and food addiction trigger similar brain responses, activating the same areas associated with pleasure and reward. Lack of dopamine can also cause emotional dysregulation and binge eating. Stress, a significant factor in relapse, can lead to emotional eating.
Those with a history of substance abuse are at a higher risk of developing eating disorders. Therefore, it’s crucial to identify and address disordered eating early on. Depression and anxiety, if untreated, can contribute to overeating. Nutrient deficiencies linked to drug or alcohol use can also affect mood disorders. Proper treatment for these conditions can reduce the risk of overconsumption of food.
Avoid foods high in sugar, salt, or fat to prevent excessive weight gain. Nutrition and lifestyle education can significantly increase confidence during recovery.
**Preventing Sobriety Weight Gain**
Understanding the reasons behind weight gain during recovery is important. Replacing drugs with food activates the brain’s reward centers, which leads to dopamine release. Avoid substituting processed foods for drugs or alcohol.
Building willpower and managing stress are essential for preventing anxiety, depression, and weight gain. Along with a healthy diet, regular exercise can prevent weight gain and maintain sobriety. The CDC recommends 30 minutes of moderate exercise five or more days a week, which helps burn extra calories and fat while stabilizing moods.
**Stay Mindful**
Maintaining emotional control and willpower is crucial in avoiding relapse and post-treatment weight gain. Staying mindful and strong in the face of temptation can make a big difference in recovery success.