Holistic diet tips to balance energy and mood

What’s included?

1. Introduction
2. How does diet affect your mood?
3. What is the best energy-boosting food?
4. 10 holistic diet tips for balancing energy and mood
5. Why is a holistic diet important during recovery?
6. What holistic therapy does Delamere offer?

Good nutrition is the foundation of health and wellbeing. It’s how your body grows, functions and repairs itself. That’s why a holistic diet is so important during recovery.

What you eat not only shows on the outside; it can also influence how you think and feel. So, how can you maintain a healthy eating plan during recovery? Which foods will make you feel better, and what do we mean by a holistic diet? 

Before we dive into our top tips for balancing energy and mood, let’s explore the effect diet has on our body and mind.

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How does diet affect your mood?

Neurotransmitters are like the micro influencers of your brain. They send out signals to help regulate your mood and emotions. And certain foods play a role in how these function.

We all rely on a careful balance of serotonin – the happy hormone – and dopamine – the motivation molecule. Eggs, turkey, nuts and seeds are rich in tryptophan which fuels serotonin, as well as protein, iron and B-vitamins, which supports dopamine regulation. 

Eating a good range of healthy fats can also help to balance your emotions. Choose oily fish that’s rich in omega-3s, walnuts and flaxseeds, and support your nervous system with micronutrients like magnesium, zinc and folate.

In a UK study on mental health, magnesium and vitamin B6 supplements were found to have significant improvements on depression and anxiety¹. 

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What is the best energy-boosting food? 

After a period of substance abuse, your body and brain are recovering from lack of nutrients, unstable blood sugar and altered brain chemistry.  You may have low energy as you try to build up your strength. So, what’s the best energy-boosting food for recovery?

When we think of energy, our minds go straight to pasta and rice. However, it’s important to choose the right carbs to avoid a crash and burn. 

Slow releasing carbohydrates, like oats, provide long-lasting energy and help to keep your blood sugar levels steady. This can help to curb your cravings and keep your mind focused. 

There’s a reason a runner always grabs a banana before a race. These superfruits deliver slow-release energy and contain nutrients that are typically depleted by substance abuse, such as potassium and magnesium. They can also help to reduce cramps during detox and withdrawal.

Dieticians say chickpeas, mushrooms and macadamia nuts are also among the best foods that give you energy all day. 

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10 diet tips for balancing energy and mood

Your body has been through a lot. It’s now time to give yourself the care and attention you deserve. Here are our top holistic diet tips for balancing your energy levels during recovery and improving your mental health. 

Don’t skip meals

Even if you can’t manage large portions, try to stick to three meals a day at regular times. This will help to regulate your digestion, manage mood swings and maintain a good level of nutrition. 

Pack in the protein

Squeeze more protein into every portion. Eggs, chicken, yoghurt and beans are gentle on your stomach while also supporting brain chemicals that lift your mood. 

Go for wholegrain

Avoid white bread, sweets and energy drinks. These provide little in the way of nutrition and cause sugar crashes which can cause low mood. Look for wholegrain versions of your favourite foods which provide steady energy. 

Eat a rainbow

Fill half of your plate with colourful vegetables or fruit. The wider the array of colours and types, the more nutrients in every bite.

Add healthy fats

Many people who are in recovery start out underweight. Introducing some calorie-dense foods that are high in healthy fats, like avocado, can support your mental health and help you to gain weight gradually.  

Drink 2 litres of water daily

Alcohol causes dehydration and mineral loss. The resulting low magnesium can cause muscle cramps, fatigue and irregular heartbeat – common in early recovery. Drinking plenty of water alongside magnesium-rich foods helps hydrate and replenish. 

Ditch the sugar

If you have a sweet tooth go for foods that are naturally sweet instead of full of sugar. Strawberries and yoghurt are a great alternative and will help you balance the emotional ups and downs of recovery. 

Make every mouthful mindful

Recovery can make you reach for snacks to fill time or reduce cravings. When we pay more attention to how and what we eat we’re less likely to eat out of stress or boredom. Eat slowly and chew food for longer to practise mindful eating. 

Build rest and routine

Sleep is one of the most powerful tools you can use during recovery. Set timers on your phone to maintain a consistent bedtime and give your body what it needs. During deep sleep, your brain clears out toxins and waste products, restoring emotional balance.  

Replenish key nutrients 

B vitamins, zinc and iron are also low after addiction. You’ll find them in plentiful supply in leafy greens, whole grains, nuts, seeds, eggs and lean meats. These nutrients boost energy and help to calm your nervous system. 

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Why is a holistic diet important during recovery?

When your body has been through trauma it needs extra special care and attention. Nourishing your body with wholesome foods during recovery can help you to heal, rebuild, and regain strength.

It’s not only important to choose the right foods, but to eat a balanced amount of each of the five major food groups for mood stabilising nutrition:

• Protein power: Repair damaged tissues, rebuild muscle and regenerate cells. 
• Healing grains: Fuel gut health andsupport nervous system repair.
• Immune-boosting fruit: Protect your immune system with vital vitamins.
• Hydrating vegetables: Support digestion with veg that is naturally high in water and fibre.
• Calcium-rich dairy: Strengthen bones and restore nerve function.

Whatever the stage of your recovery, being mindful of what you’re eating and taking a holistic approach to your diet can help improve your energy and mood. 

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What holistic therapy does Delamere offer?

Delamere’s philosophy is rooted in holistic health: treating the mind, body and soul. We believe that overcoming addiction is more than just addressing mental health; it also requires a strong focus on your physical and emotional wellbeing, too.

As well as providing optimal sustenance during your stay, with three well balanced meals curated by our nutritionist, we offer a wide range of holistic therapy programs, from breathwork and meditation to art and equine therapy. 

This whole system approach gives you practical tools to use in daily life, ensuring you’re equipped to maintain a holistic diet, healthy body and positive mind during recovery. 

If you’d like to learn more about our holistic therapies, call us confidentially to speak to a member of the team today.

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References

¹Noah, L, Dye, L, De Fer, BB et al. (3 more authors) (2021) Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress and Health, 37 (5). Pp. 1000-1009. ISSN 1532-3005

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