Ever wondered why early recovery feels so physically draining?
Everyone knows that getting sober takes a toll mentally. What they don’t see coming is how physically exhausted you are for weeks/months.
Here’s the problem:
Drugs and alcohol don’t only damage your brain. They also quietly deplete your body of vitamins and minerals needed to recover. This can add up: A new review discovered that roughly 16.5% of Americans suffered from a substance use disorder in 2021.
That’s millions of people walking into recovery with an empty tank.
You can’t rebuild a body that has nothing to rebuild with.
The better news? Correcting them is easy once you know why they occur.
Let’s jump in!
Inside this guide:
- Recovery Needs A Whole-Body Plan
- Why Substance Use Drains Your Nutrients
- The 4x Most Common Deficiencies In Recovery
- How Group Therapy For Substance Abuse Helps
- Simple Ways To Refuel Your Body
Recovery Needs A Whole-Body Plan.
Recovery is not just about stopping. It’s about rebuilding.
That is why the most effective treatment programs take a holistic approach to recovery. Group therapy for addiction is one important piece of the puzzle. It allows participants to share successes, discuss triggers and learn healthy coping mechanisms (such as eating meals on a schedule) from their peers.
If you’re undecided about what type of support is right for you, it is wise to speak with an addiction specialist who can pair you up with a program and group therapy setting that works on both mind and body.
Pretty simple, right?
Now let’s look at what’s actually happening inside the body…
Why Does Substance Use Drain Your Nutrients?
Nutrient depletion from drugs/alcohol rarely occurs from just one mechanism. Most often it is a combination of three hitting you at once.
Poor Eating Habits
Food becomes an afterthought when addicts are using substances. Meals are skipped. Fast and easy substitutions replace nutritious food.
Beer also contributes to lots of “empty” calories. You can fill up on calories without receiving any of the vitamins your body craves.
A Damaged Gut
Here’s something most people don’t realise…
You can eat all the right things, but your body still may not be absorbing it. Chronic alcohol use causes inflammation of the stomach and intestinal lining, decreasing your ability to absorb nutrients from food. Opioids slow digestion significantly. Stimulants typically suppress your appetite entirely.
The Liver Takes A Hit
Your liver stores & metabolizes most of the important vitamins. Cleaning alcohol/drugs takes priority.
The result? Your body burns through its supplies faster than it can replace them.
The 4x Most Common Deficiencies In Recovery
Some nutrients are more vulnerable than others. Here are the top four most commonly affected.
Thiamine (Vitamin B1)
Thiamine is the big one.
Your body requires thiamine to convert food into energy. Unfortunately, up to 80% of people suffering from alcohol addiction become deficient in thiamine. The early symptoms include fatigue and lack of appetite which you can easily dismiss.
If not treated promptly, severe thiamine deficiency can result in permanent memory and neurological impairment. This is why many detox centers administer thiamine immediately.
Vitamin D
Vitamin D keeps your bones strong and your mood steady.
Across individuals with alcohol use disorder in one study, 80.6% were deficient in vitamin D. This can contribute to the depression and fatigue that many people experience when first getting sober.
Vitamin C
Vitamin C allows your body to heal itself and combat infection. Of one population being treated for alcohol detox only 30% had adequate Vitamin C levels.
Magnesium & Zinc
Alcohol increases magnesium excretion by the kidneys. Magnesium levels also decrease with heavy use. Zinc levels decrease as well.
Low levels of both can cause:
- Muscle cramps and shakes
- Trouble sleeping
- Poor healing and a weak immune system
And here’s the kicker…
Withdrawal symptoms can resemble many of these symptoms. So people may not recognise deficiency as part of the issue.
How Group Therapy For Substance Abuse Helps.
You might be wondering what talking in a group has to do with vitamins.
More than you’d think.
Substance abuse group therapy puts routine back into someone’s life. Routine is something eating healthier could benefit from. If you’re on a schedule you’ll be much more likely to eat meals at consistent times, get good sleep and follow through with doctor’s appointments.
Groups assist you in another way that is less direct. Most people eat (or avoid eating) when they are stressed. In group meetings you learn other ways to deal with those emotions. That relieves some of the demand on eating.
Think about it:
Good choices become much easier when you surround yourself with like-minded people.
Simple Ways To Refuel Your Body
The body has an amazing capacity to recover when its needs are met. You don’t have to be perfect. Just consistent with your diet.
Start with these basics:
- Eat regularly: Three meals a day helps maintain blood sugar levels, reducing cravings and mood swings.
- Focus on whole foods: Eggs, beans, greens, fish, fruit and whole grains.
- Stay Hydrated: You will become dehydrated during early recovery. Drink plenty of water.
- See what you’re missing: Get your levels checked with a blood test.
One important note…
Don’t begin high dose supplements without consulting your doctor. Some nutrients need to be replenished properly and sequentially. Your doctor or dietitian can help you design a safe plan.
Putting It All Together
Nutrient deficiencies are very prevalent in recovery because drug use assaults your body three-fold. Think about it, it punches you in the face with…
- What you eat
- What you absorb
- What your body can store
Thiamine, vitamin D, vitamin C, magnesium, and zinc are typically the first nutrients to become depleted. The solution doesn’t have to be overwhelming. Consistent meals, whole foods, proper lab work, and an encouraging recovery community all play a role.
And don’t forget… Healing your body also heals your mind. Feed your body what it needs, and you make recovery that much easier.
Frequently Asked Questions
How long does it take to fix a nutrient deficiency in recovery?
It really varies depending on the nutrient and how depleted you are. Some people start feeling better in just a couple weeks of eating properly and following their doctors orders. Some people take a couple months.
Can group therapy for substance abuse really improve physical health?
Yes. Addiction group therapy helps patients establish routines, reduce stress and hold each other accountable. These can make it easier to eat healthily, sleep well and keep up with medical care.