When you stop drinking, your body begins to break down its chemical bonds with alcohol. This can cause uncomfortable withdrawal symptoms that may even be life-threatening without professional help.
During this process, it’s important to focus on mind over body. This will keep you from dwelling on the discomforts of detox and will help you avoid relapse.
Stay Hydrated
Dehydration is one of the most common symptoms during an alcohol detox. It can cause fatigue, sluggishness, confusion, drowsiness and heart palpitations.
In severe cases, it can lead to brain damage, seizures and organ failure. It can also be fatal, so it’s important to stay hydrated.
Drinking plenty of water during your detox will help flush out toxins from your body and keep you healthy. You should be drinking 0.5-1 ounce of water per pound of your body weight daily.
You should also drink sports drinks with electrolytes to help regulate your pH levels, control your fluid balance and keep blood sugar stable.
If you’re detoxing from alcohol, it is recommended to take a vitamin B1 (thiamine) supplement as this vitamin can help stabilize your body during the withdrawal process. Ideally, you should have 100mg of this vitamin three times a day.
Eat Healthy
Eating a healthy diet can help ease withdrawal symptoms, support the detox process and promote long-term sobriety. Chronic heavy drinking disrupts the digestive system and impairs nutrient absorption1, depleting a person's levels of key vitamins and minerals like calcium, magnesium, iron, zinc and B vitamins.
Vitamin B1 ensures that the brain functions properly and reduces brain fog, memory problems and fatigue. Other important vitamins include thiamine, which ensures that neurological functions are functioning at optimal levels, and vitamin B6 which converts food into energy.
Proteins also help to restore the liver, kidneys, pancreas, brain and heart during detox. Good sources of proteins include eggs, chicken and fish.
During detox, avoid foods with a high sugar content. High-sugar snacks, such as ice cream, candy bars and doughnuts, contain few or no nutrients and can create wide swings in blood sugar that may lead to cravings and fatigue.
Exercise
One of the most effective coping mechanisms for cutting back or getting sober is exercise. Not only is it good for your physical health, but it also releases dopamine in the brain. This can produce natural happy feelings and boost your self-confidence.
Many treatment centers have incorporated exercise into their addiction recovery programs because it provides so many benefits to addicts. It can lower cravings and prevent relapse, and it can help you maintain abstinence long-term.
It’s important to note that you shouldn’t jump into a full-fledged exercise routine until you’ve been cleared by your doctor. You’ll want to start with light exercises and build up from there.
Whether it’s strength training, aerobic activity, or even yoga, exercising is an excellent way to mitigate withdrawal symptoms and stay healthy during and after detox. It can also reduce stress, anxiety, and depression, which are common symptoms of alcohol and drug withdrawal.
Stay Motivated
One of the most challenging things about a successful alcohol detox is staying motivated. When people start recovery, they are often highly enthusiastic about their new life, but over time, that motivation can begin to wane.
To help you keep motivated during your alcohol detox, consider the following tips:
Identify and remember your primary motive for quitting drinking. Focusing on intrinsic motivators like personal satisfaction and happiness can make a big difference in how long you stay sober.
In addition, try to create a strong support network of friends and family. It can be tough to stick with your goals if you don’t have someone to encourage and motivate you.
Regular 12-step meetings and sober support groups are also great options for staying motivated. These activities are a great way to meet new people and build relationships with other sober individuals. They can also offer a safe space to share your challenges and get support.
