Although I am not a certified or trained nutritionist, these are data – based suggestions on nutrition elements that can assist mental wellness and sobriety.
Pay attention to your B Vitamins.
Especially if you have been drinking a lot or under a lot of mental stress, the B Vitamins are super important and because they wash out of your system quickly, need to have some regular attention.
Vitamin D is a common defiency in the PAcific Northwest and for persons who are indoors a lot. Vit D deficiency can cause symptoms that mimick depression and anxiety.
Vitamin K is necessary to make Vitamin D work effectively.
Supplements can only be absorbed and processed so much in the body, and in addition, because they are not generally regulated, we don’t always know if we are getting the full value of a supplement — in other words, how much in that pill is just a filler.
Some State insurance won’t cover a prescription for Vitamin D unless it is written specifically for Vitamin D3. Your pharmacist can be an information resource, sometimes more so than a doctor on some of these issues. I recommend a close working relationship with your pharmacist.
Omega-3 oils found in fish and avocado, blackberries and blueberries can assist in regulating mood — especially anxiety.
Does this get some questions going in your mind? What’s in your fridge? Pantry?
Do you have a banana a day for Potassium?
A tip for regulating mood swings is to have a bite of protein aobut every two hours to keep blood sugars at an even keel — so, perhaps boil a bunch of eggs and put them in zip lock bags and store in your fridge for a quick protein snack, also a cheese slice or fresh broccoli head dipped in your fav dressing.
Remember the gut bioderm is responsible for a lot of your mood chemisstry (weird, but so) as well as your immunse system — so celebrate and care for your gut!
Greek yogurt without a lot of sugar is good here, so is a true brine product — a pickle, pickled herring, kim chee are my go-to’s — but look at the label. If Vinegar appears as a first ingredient, it’s not a true brine.
Authentic Kosher-style brining is recommended here, that’s what will grow the good bacteria in your gut system that is so critical.
“Let food be your medicine,” – Aristotle
ALso remember that food and eating are meant to be enjoyed. Joy is good for our mental health. Also, food is meant to be a social occasion, and can bring people closer together — and meaningful social connection is primary in mental health and sobriety.
Have fun planning your menu!
Take care,
Heidi
Recovery Lifestyle Magazine 