Repairing Your Health After Alcohol Use Disorder

Talk To Your Doctor

The best first step to reverse alcohol damage is to talk with your doctor about your drinking habits. Your medical team can check whether or not your organs, brain, and body are in good health. They can also help you identify and treat specific issues, such as liver damage or hypertension.

If you drank alcohol for chronic pain management, don’t forget to talk to your healthcare provider about alternatives.

Aside from treating specific damage, there are also some general ways to get your health on the right track:

Nutrition

If you’ve ever been dependent on alcohol, your nutrition and gut health may have suffered. Here are some diet tips to help with body repair after quitting drinking:

• Eat an overall healthy diet. Be prepared to tackle sugar cravings, which are a common hurdle in recovery.
• Try supplements to cover any nutritional deficits. Finding the right supplements can be confusing, so be sure to speak to your doctor before diving in. You can also reach out to them for questions about the safety of a specific supplement.
• Focus on gut repair by adding probiotic-rich foods to your diet. Doing this may also improve your mental health, due to the gut-mind connection.¹
• Focus on foods that can gently detox your liver. It’s best to avoid quick “detox” formulas, which can sometimes worsen the stress on your body. Instead, focus on liver-healthy foods like beets, cruciferous vegetables, and fatty fish.

Exercise

Regular exercise in recovery can provide some remarkable benefits. It offers you an alternative outlet for stress, boosts your feel-good brain chemicals, and improves your health overall.

If working out sounds intimidating to you, don’t fret. Exercise doesn’t have to be complicated to be effective. And by keeping your routine simple, you can make it more enjoyable. For example, you can take your dog for walks at your local park, or try YouTube workouts in the comfort of your living room.

Rebalance Brain Chemistry

Drinking can disrupt certain neurotransmitters, like dopamine, glutamate, and norepinephrine.² These brain chemicals play a role in anxiety and cravings, which is why alcohol can take such a toll on your mood. Research also suggests that chronic, heavy alcohol use can lower levels of gray matter in the brain.³

As a first step in healing your brain chemistry, you should talk to your doctor about healthy habits and medications that can make a difference. Some powerful brain-healthy habits include getting plenty of restful sleep, exercising, and eating a well-rounded diet. Common prescriptions to rebalance brain chemistry in recovery include acamprosate, gabapentin, or naltrexone.

Mental Health Support

As you heal from alcohol addiction, you’ll benefit from finding ways to support your emotional wellness. Below are a few helpful tips to start.

• Self-care routines can help you maintain your mental well-being. Some examples of self-care might be practicing a calm nighttime routine, exercising, and staying hydrated.
• Learn new coping mechanisms. Instead of alcohol, try journaling, connecting with loved ones, or talking to a mental health professional.
• Practice mindfulness. This ancient practice can help you stay in the here and now, rather than focusing on the past or worrying about the future.
• Find healthy activities that nurture you. These can be anything from art, dance, or cooking, to camping, traveling, or weightlifting.
• Find a support system and build positive relationships. Open up to your friends and family and know that they can be there for you in times of need.