5 Tips to Feel More Energized in Recovery
Are you sober but still feeling hungover? Do you have cravings for sweets such as ice cream, candy, or soda? Maybe you are trying to lose weight or build muscle but keep falling back into unhealthy eating habits. Trust me, you are not alone.
Someone can feel like hungover without drinking if they overindulged in certain foods, especially sweets, the night before. Waking up with low energy, brain fog, or even a light headache are symptoms of this so called ‘sugar hangover’.
As a dietitian who specializes in addiction (and in recovery myself), I have heard about and experienced the ‘sugar hangover’ firsthand. When I first quit drinking, I craved ice cream every night and wanted more carb heavy meals. This just made me feel more exhausted and irritable in the morning. And sometimes triggered feelings of guilt. Was sugar my new drug of choice? Maybe so.
I have a master’s in nutrition but couldn’t break the cycle of overeating sugar and carb heavy meals. I realized this wasn’t a lack of education. It was a change in brain chemistry.
Eating large portions of sugar and carbs hijacks the reward center of our brain. Dopamine, one of the ‘feel good’ neurotransmitters is released. For those in early sobriety, dopamine and serotonin levels may be lower than normal. This is one of the reasons why cravings can be so strong in the first 6 months of sobriety.
Achieving that elusive balanced diet in recovery can be challenge. The good news is- I have created 5 simple tips to help you feel you best in recovery while also reducing cravings for sugar.
1) Never skip a meal. Eating regular meals, whether it is 3 meals/day or 2 meals + 2 snacks, will help you maintain energy levels and reduce overeating later in the day. If you are on the go, pack a protein bar that also has some carbs. I like RxBar, Larabar, Kind, or my favorite MamaBar for my fellow mamas. Hypoglycemia (low blood sugar) is a risk factors for relapse and can cause cravings for drugs/alcohol. This is a major reason why I do not advise anyone is early recovery to try fasting or going more than 5 hours during the day without eating.
2) Include protein at every meal and snack. Protein helps to stabilize blood sugars, keep you satisfied, and helps repair/build muscle mass. Great sources of animal protein are seafood, poultry, red meat, eggs, Greek yogurt or cottage cheese. Some fabulous plant protein sources are hummus, nut butters, beans, and tofu. You can even add a scoop of protein powder (plant or whey protein) to your smoothie or overnight oats.
3) Hydrate. Do you want more energy and focus? Less cravings or mood swings? You need to be drinking at least half your body weight in ounces. Mocktails, sparkling waters, decaffeinated tea, electrolyte water or coconut water all count!
4) Be mindful of caffeine intake. Are you drinking more coffee since getting sober? Has the number of cups increased over the months? Listen, I love my coffee! But it does dehydrate the body. Which means you need more water to make up for the loss. It can also increase anxiety, affect sleep, and inhibit vitamin absorption. So if you can, try to stick to 2 cups of coffee a day or less. Black tea has about ¼ the amount of caffeine compared to coffee.
5) Lower your sugar taste threshold by cutting back on sugar and hidden sugars. Some of my clients tell me they were never a ‘sweets person’ but since getting sober they love sugar! Their taste threshold for sugar foods has changed, along with their brain chemistry since getting sober- making these foods just sooo irresistible. The best way to change this habit (if you so choose) is to slowly cut out hidden sugar (like is sauces, yogurt, condiments) and to gradually reduce the amount of sweets you eat. Going cold turkey can lead to a restrictive mindset which may eventually cause overeating or rebellion. So I recommend doing this more gradually over the next few weeks or months. Eating less sugar will actually help prevent further cravings!
I hope these tips help you feel better and have more energy on your sober journey. If you have any questions or would like to learn more, schedule a free discovery call here.