Alcohol detox is a vital step on your road to recovery from alcohol use disorder. It can also be a stressful time.
Many people have seen movies or television shows where someone quits drinking “cold turkey,” going from heavy consumption to abstinence in a single day. This method can be dangerous and is not recommended.
1. Drink plenty of water
Drinking plenty of water is a necessity for good health, and it is even more important during alcohol detox. This is because dehydration is a common symptom of alcohol withdrawal.
Dehydration can make it difficult to sleep and makes irritability and cravings worse. In addition, it can cause stomach problems. To avoid this, drink plenty of water and other fluids (such as fruit juice and herbal tea). Stay away from sugary drinks, which can dehydrate the body further.
It is also important to eat a healthy diet during alcohol detox. Incorporate nutrient-rich foods, such as berries, citrus fruits, leafy vegetables and lean protein. These foods provide vitamins and minerals, which can help alleviate a variety of alcohol withdrawal symptoms. They also can help to reduce the risk of relapse.
2. Eat a healthy diet
Long-term drinking can deplete nutrient stores in the body. A nutritious diet is a key part of alcohol detox, helping to correct these nutritional imbalances.
The top food choices during alcohol detox include fruits, vegetables and lean proteins. Fruits like berries and citrus are rich in antioxidants, vitamins and minerals. Leafy greens are high in folic acid and vitamin B6. Lean protein helps to restore muscle tissue, regulate blood sugar and boost metabolism.
A balanced diet can also support mood regulation during alcohol detox. Incorporate foods rich in omega-3 fatty acids, such as salmon, walnuts and chia seeds. These foods are also rich in curcumin, which has anti-inflammatory properties.
A healthy, balanced diet is the foundation for lasting health. Incorporate whole foods, such as fruits, vegetables, lean protein, whole grains and healthy fats into each meal. Drink plenty of water and listen to your body for hunger and fullness cues. Eat regular meals and snacks to help maintain stable blood sugar levels.
3. Move your body
Exercise is one of the most powerful tools to help individuals fighting alcohol withdrawal symptoms. It offers a powerful distraction, boosts energy levels, and helps to improve mood and sleep quality. It also builds discipline and resilience, contributing to a sense of self-empowerment and positivity during alcohol detox and recovery.
Exercise can also be a great way to combat PAWS, which are long-term withdrawal symptoms that can include depression, anxiety, fatigue, irritability and apathy. By focusing on other activities and establishing new routines, you can distract yourself from these symptoms and build healthy habits for a life of sobriety.
In addition to exercise, many treatment centers provide support groups and counseling sessions to address the psychological aspects of alcohol withdrawal. These can help you identify triggers for relapse and develop coping strategies to avoid them in the future. Developing accountability partners can also help keep you on track with your goals, especially when the urge to drink arises.
4. Get plenty of sleep
Getting a good night’s sleep is essential for your overall health. A good night’s sleep promotes brain health, helps regulate emotions/moods and provides the energy you need to get through the day.
Alcohol interferes with normal sleep patterns, making it difficult to fall asleep and stay asleep throughout the night. It also inhibits the REM sleep phase of the sleep cycle, which is important for cognitive recovery.
In addition to disrupting sleep cycles, drinking can lead to a lack of energy. Heavy drinking can also cause a number of health problems, including obesity, high blood pressure, heart disease and liver damage.
Many people struggle with extreme fatigue after quitting alcohol, which is sometimes referred to as “sobriety fatigue.” To combat this issue, try removing all alcohol-related items from your home and office and avoiding friends/family members who drink. In the long run, this will help you maintain your alcohol-free lifestyle and achieve a high-quality night’s sleep.