Taking Care of Yourself in the First Weeks of Sobriety Part 2
Part 2: Fueling Our Bodies with Food & Water
Eating Regularly – We recommend eating regularly. Many people, whether they use substances or not, do not eat on a routine schedule in regular amounts. We suggest that in early sobriety you eat something every four to six hours. Keep in mind that your body and brain need nutrition throughout your waking hours to fuel your healing process. Being well-fed can also help you manage cravings. Sometimes when we experience a craving to use, we may be misreading signals that are actually telling us that we are tired, hungry or thirsty. The goal is to eat something, even a piece of fruit, on a regular basis.
Make it easy – If you’re ambitious and want to cook, that’s wonderful, enjoy the experience! If you aren’t feeling motivated to eat, think about options like smoothies and instant breakfast drinks. Keep it simple and easy.
Be Prepared – Have options ready-to-eat. Good options can be small bags of fruit or vegetables or breakfast bars. You can grab these options right out of the fridge or off the counter. If you are out and about, have a couple of ready-to-eat options with you.
Prioritize It – If you tend to forget to eat, try setting an alarm. We often have a lot on our minds in early sobriety. Prioritize eating before resolving conflicts or tackling major projects. Generally, when we’re well fed, we’ll be better able to take care of the other issues that come up.
Be Aware of Triggers – Cooking, certain foods, events with food, and having meals out are often associated with our patterns of substance use. If this is true for you, think about changing things up. Cook with people who care about you and can help you through urges. Consider holding off on meals out, until you plan out how to address your cravings. Think about avoiding places or events that are associated with your use. Try different foods or eating in those settings that provide you with a feeling of confidence about your ability to cope and stay sober.
Vitamins and Minerals – Consider taking a basic multi-vitamin tablet every day. Your body may need to replace some nutrients. Always follow packaging instructions. Do not take extra multi-vitamins to “catch up.” For some people, a bottle of vitamin water a day is a more pleasant option and can help them stay hydrated.
Eat Mindfully – When you eat, pay attention to the experience. What does the food look like, taste like and smell like? Think about all the actions and motions of eating from picking up the food to swallowing the food. Allowing yourself this focus is good practice for observing physical information from your body. Mindful eating may help you slow down and appreciate your food more. Observing your physical experiences can be very helpful for learning to notice and address urges and cravings to use.
Stay hydrated - For many of us, hydration was not a priority when we were using. Hydration is very important to keep the body functioning well. Water helps our body transport nutrients within our systems. Water is also critical for our system to process waste and toxins. Water keeps our body and brain lubricated and functioning.
Pay Attention to Caffeine – Be aware of your intake of caffeinated beverages. If you are noticing that you need caffeine throughout the day, it may be a sign that sleep maintenance would be a good focus for you. Caffeine is also dehydrating and can increase your physical sense of stress and anxiety.
Notice Sugar Cravings and Intake – Sugar cravings are a common experience in early recovery. Consider options that have healthier sugars and provide some additional nutrition, like fresh fruits. Some sugar intake is normal. However, maybe you notice that you are consuming a lot of sugary foods or drinks all day. Rather than automatically reaching for soda or candy, have healthful options for hydration and food handy, try those options first. You may notice that after some water and a piece of fruit, the craving for sugar passes or is at a manageable level.
Carry a Water Bottle – Keep a water bottle with you at all times, refill it throughout the day. When you experience a craving try drinking a glass of water and then re-gauging the craving level. Your craving level is likely to go down and feel more manageable.
Get an Adequate Amount – On average, men should drink around 13 cups of water (or non-alcoholic beverages) a day. Women should drink around 9 cups of water (or non-alcoholic beverages) a day. Remember caffeine dehydrates, so you may need to drink some extra water if you use caffeine throughout the day. Keep in mind that if you are vomiting or have bowel issues, you might need more fluids to replace what your body is losing. Basically, you should not feel thirsty regularly. If your urine is a dark or odd color or you feel thirsty a lot, consult a doctor. Anyone with kidney conditions should obtain and follow medical advice about hydration.
Disclaimer: All content on this website is for informational purposes only. It does not substitute for clinical treatment or advice. If you, a friend, or a family member is struggling with mental health and/or addiction issues please call our main office at 952-926-2526. For emergencies, go to your nearest emergency room and/or dial 911.