Addiction Recovery Wellness –
Back to Basics Healthy Living Tips
Wellness and Selfcare – Cornerstones of Recovery
Selfcare is a set of habits and behaviors that promote physical and mental wellbeing. Whether it’s the early days of your addiction recovery or you’ve been clean for decades; we can continue to improve our routines. Many of these are so fundamental that they are probably among the first lessons imparted to us by our parents. Basic health habits from childhood include brushing teeth twice daily, bathing regularly, and getting a good night’s rest.
As simple as selfcare habits can be – it is easy to let them slide when we get busy.
Many addictions begin when we neglect good self care habits and reach for something to “fix” stress, fatigue or malaise. After getting sober – it is absolutely vital to reestablish a good selfcare routine.
Few things are more foundational to successfully breaking the chains of addiction than properly taking care of health and wellness. Selfcare is basic to relapse prevention.
Taking Control of Health and Wellness
Anyone can get clean and sober – but staying that way is much easier when feeling our best. When we aren’t feeling well ordinary tasks are more difficult; and temptations are more intrusive than they might be otherwise.
Wellness is the goal. A state of wellness is the result of effectively coping with stress – and properly taking care of mind, body and spirit.
This can be tough in the early days of addiction recovery. But once you strike the right balance – you will be better able to perform better at work, be of greater service to others and able to seize more opportunities.
To achieve good health and wellness – the main things to look at improving are diet, exercise and sleep.
Nutrition for Wellbeing
Good nutrition is not only important for maintaining a healthy weight but also for a positive state of mind. If you’re in the habit of frequently eating fast food, sweets, or ultra processed snacks then that is another addiction that must be overcome.
It can be tricky initially – but if you can plan your meals for the coming week and stick to the plan – it gets much easier after a few weeks. Eating right confers a bevy of benefits including better moods, sharper memory and living longer.
We all know that a healthy diet is good for your physical health. But not everyone knows what a profound impact it has on your mental health. Many studies have demonstrated the link between a healthy diet and mental wellbeing. Eating a diet that is low in added sugars, sodium, saturated fats, trans fats, cholesterol and processed food is ideal. Fruits and vegetables are great sources of the vitamins and minerals that your mind and body need to fire on all cylinders.
If you’re not willing or able to eat enough fruits and veg – it may be possible to supplement that with powdered greens or other vitamin supplements. Consistency is the watch word; but it’s ok to indulge yourself occasionally too.
Good Sleep = Good Days
Sleep is an essential and mandatory biological process. Just like eating food, drinking water and breathing air… being deprived of sleep for long enough can actually kill you. While we sleep our bodies replenish neurotransmitters and release anabolic growth/recovery hormones.
∙ Pick a time and wake up at that time every day if possible.
∙ Dim the lights and avoid any artificial light an hour before bed.
∙ If you’re struggling to fall asleep you can try adding more exercise in the early evening, white noise tracks (e.g. thunderstorms, waves crashing, etc), or meditation.
According to this recent NIH study another good habit is getting light in your eyes ASAP when you wake each morning. Sunlight is the best, but you don’t need to stare directly at it! If you wake up before dawn artificial light will do in a pinch. This sets your circadian rhythm and programs your body to produce melatonin 14-16 hours later when you’re winding down for the day.
Fitness for Addiction Recovery Wellness
Implementing a physical fitness regimen and sticking to it is one of the most satisfying missions a person can undertake.
Some physical activities provide a substantial challenge that can occupy thoughts and decrease anxiety. And reaching the fitness goals that you’ve set is very fulfilling.
Working out releases natural endorphins in the brain. This improves the way you feel – and the way that you think! Establishing an exercise routine is the perfect habit. When feeling good is tied to positive behaviors instead of destructive ones – the sky is the limit!
The gym is great – but outdoor activity has the additional benefit of sunshine. Sunlight is the best source of vitamin D.
Evidence-Based, Whole Person Addiction Recovery
at New Start Recovery Solutions
Rediscovering sobriety with wellness is a joyful experience!
At New Start Recovery Solutions – we believe that addiction is a complex but treatable disease. And we know that a ‘universal’ addiction treatment program is not appropriate for everyone. Each of our clients receive a complete evaluation, biopsychosocial assessment and individualized treatment plan.
Our recovery treatment includes individual counseling, group counseling and individualized medication protocol (when needed). Other elements of whole person treatment include holistic practices, such as mindfulness relapse prevention, nutrition, yoga, and meditation.
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We are dedicated to helping those in need.
We Work with EAP and Union Programs and Accept Most Insurance
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We also work out of network with most PPO insurance.
Please Note: We cannot accept Medicare, Medicaid or Medi-Cal.
We Work With:
∙ Union and EAP Programs
∙ VA Community Care Provider
∙ In-network with TriWest