When I first got sober, no one told me to keep an eye on my eating habits. While my diet wasn’t exactly “healthy” when I was drinking, it seemed to have gone off the rails in sobriety. My waistline was proof. While the amount of sugar, carbs, and processed foods increased, my overall mental health decreased. I had no idea that what I was eating could be having a direct effect on how I felt.
Nutrition is a vital, yet often-overlooked part of the recovery journey. While therapy and medical support certainly take center stage in treatment, nutrition plays a critical role especially for clients that may have co-occurring disorders.
The Gut-Brain Connection
One of the more exciting medical discoveries in recent years is the concept of the “gut-brain connection,” a direct link between the gastrointestinal tract and your brain. Research is showing that the foods we eat impact the balance of bacteria in our gut, which in turn affects neurotransmitter production. These brain signals are the chemical messengers that regulate mood, energy, and overall emotional well-being.
For example, serotonin, often called the “feel-good hormone,” is primarily produced in the gut. Foods that are high in fiber, antioxidants, and probiotics support a healthy gut environment and enhance serotonin production, leading to improved mood and reduced anxiety. On the other hand, diets high in sugar, processed foods, and unhealthy fats can promote an imbalance in gut bacteria, contributing to symptoms of anxiety, depression, and even irritability.
Why Nutrient Deficiency Aggravates Anxiety
Unless you’ve been taught to be mindful of what you’re eating and make healthy dietary choices, it’s pretty easy to fall into bad habits. It’s these negative eating habits that develop into nutrient deficiencies. Tack on the physiological toll that abusing drugs or alcohol takes on the body, and you’re redlining the brain and body. Nutrients like magnesium, B vitamins, and omega-3 fatty acids are critical for brain health and emotional resilience. A deficiency in any of these nutrients can cause a significant uptick in symptoms of anxiety.
Processed Foods: Short-Term Comfort, Long-Term Effects
It’s easy to reach for comfort foods during stressful times. Processed foods like chips, sugary snacks, and sodas provide quick energy and temporary mood boosts. But everything fast, comes with a cost. Processed foods lead to blood sugar spikes and crashes, which lead to anxiety, irritability, and fatigue.
The Role of Hydration in Mental Clarity
It’s WILD to me how many folks don’t drink pure water on a regular basis. People underestimate the role of hydration in mental health. Even mild dehydration can impair cognitive function, lower energy levels, and increase anxiety. For anyone going through dual-diagnosis treatment, drinking enough water is essential. Proper hydration helps with cognitive clarity, emotional regulation, and even physical detoxification.
The ‘Sugar Rush’
We all love sugar. Unfortunately, sugar doesn’t love us. Those saccharine crystals have been shown to increase the risk of developing anxiety and depressive symptoms. They disrupt blood sugar levels and can create a cycle of dependency, similar to drug addiction, where the brain becomes wired to crave sugar in order to feel pleasure. For people in recovery, managing sugar consumption can be tough and should be paid attention to.
Food as Medicine for the Mind
At Momentum Recovery, we believe that nutrition should be used as a critical supplement to dual-diagnosis treatment. The idea that something as simple as a breakfast choice could impact mental health may be surprising. However, the science is clear—balanced nutrition supports a balanced mind. By integrating therapeutic support with nutritional education, we help young adults create a sustainable foundation for mental and physical wellness beyond the doors of treatment.
If you or a loved one is struggling with a co-occurring disorder, or just want to learn more about our program, give us a call today.