Finding Your Flow

What Does it Mean to Find Your Flow? 

The term flow embodies a concept that is crucial in the field of healing and recovery, and also applies to life in general. When things are in sync or in harmony, there is a healthy balanced flow of energy. 

Traditional Chinese Medicine and meridian-based modalities such as Acupuncture and Emotional Freedom Technique, are rooted in the concept that the healthy flow of energy in our body facilitates a state of well-being. 

The definition of flow: a steady continuous stream of something 

Phrases that come to mind on this topic include “go with the flow” and “flow freely.” It seems to imply ease, simplicity, and effortlessness. 

Think of a leaf floating down river. It doesn’t put forth effort; it gets effortlessly carried along by the flow of the river. It doesn’t have to think about how to get around the rocks; the flow of the stream moves it gracefully around any obstacle. 

Positive Flow 

While pondering the term flow, I realized that not even one negative association emerged; flow seems to naturally have a positive connotation. The word flow itself elicits the concept of abundance. Everyone likes it when money flows, right? Even financial expert Suze Orman references flow. She said:

“When you are grateful—when you can see what you have—you unlock blessings to flow in your life.” 

Flow implies movement. Do things always seem to be in motion? Well, they should be—sounds like life. Our planet itself is always moving. All living things have constant movement. The lack of movement is essentially death. We stop blood flow, we’re doomed. No flow of oxygen? Death will follow. 

Movement is what drives our brain development (a topic for a future article, I won’t digress in explaining this here.) And conversely, lack of movement is what contributes to degeneration. 

“Life is a series of natural and spontaneous changes. Don’t resist them—that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”–Lao Tzu, ancient Taoist philosopher

Blockage or resistance may be considered an antonym to flow. As the wise father of Taoism suggested in the aforementioned quote, resistance can bring discontent. Thus it would follow that flow is more likely to produce happiness.

In The Zone 

“In Positive Psychology, flow, also known as the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.” (Wikipedia) 

Positive psychologist, Mihaly Csikszentmihalyi, claims that flow is the secret to happiness. Check out his Ted Talk on the topic: 

Any athlete or artist knows what it means to be “in the zone,” where it’s almost like you are on autopilot, effortlessly performing your passion as the energy or focus needed just seems to flow. 

We want things to flow. In planning for a positive process, such as in business, people will utilize a flow-chart. Flow also applies to ideas and creativity. A mastermind group may form for discussion to help elicit a flow of ideas. In order to organize my thoughts into this article, I needed to be in a state of flow as opposed to “writer’s block.”

Flow in Your Outer and Inner Environment 

In the practice of Feng Shui, your physical environment is designed to foster flow in alignment with your goals. Feng Shui experts help you de-clutter and strategically arrange your home or workplace using natural elements to balance the energy of the space. The intended outcome is to create harmony in your surroundings, which in turn supports positive shifts in the other areas of your life. 

There are various examples of flow, such as a continuous stream of: information, ideas, money, oxygen, creativity… the list goes on. But most commonly, our minds may go to examples of liquids when we think of things that flow. Blood flow. A stream of tears. Bodies of water—such as a flowing river or the ocean’s tidal flow. All of these instances display how flow is an inherent inevitability found throughout nature. 

We also think of flow as pertaining to something that operates in a cycle or rhythm. Nature functions in cycles. From the planets in our solar system, to our ocean tides, and every living organism on earth, they all function in cycles and are comprised of energy. As human beings, we too are included on that list!

There are steady continuous streams of energy flowing through us. When these streams of energy are in proper balance and flowing freely, the result is wellness.

Spiritual Flow in Recovery

The primary text of Alcoholics Anonymous uses the term flow a few times. In each instance, flow seems to be utilized in a spiritual context.

"In the face of collapse and despair, in the face of the total failure of their human resources, they found that a new power, peace, happiness, and sense of direction flowed to them."—p.50

In admitting powerless over alcohol or other drugs, and starting the 12-step process of addiction recovery, some early promises of a better life are offered as in the previous quote. It suggests that in letting go of trying to control things via self-will, we free of ourselves up to access a new form of power which will just flow in if we allow it.  

"As we felt new power flow in, as we enjoyed peace of mind, as we discovered we could face life successfully, as we became conscious of [a higher power], we began to lose our fear of today, tomorrow, or the hereafter."—Alcoholics Anonymous, p. 63 

The A.A. authors directly associate this energy that flows with a spiritual form of power. 

"Much has already been said about receiving strength, inspiration, and direction from [a higher power]... If we carefully followed directions, we have begun to sense the flow of [the higher power]'s spirit into us. To some extent we have become God-conscious. We have begun to develop this vital sixth sense."—Alcoholics Anonymous, p. 85  

Here they seem to suggest that a new power – a sixth sense – comes to us by simply becoming aware of the spiritual energy that flows in. Again, consider the phenomenon in sports when athletes are "in the zone." In that state of flow, they have keen physical and mental awareness. Likewise perhaps, when in the spiritual flow we may have keen spiritual awareness.

Finding Your Flow 

Within our diverse array of holistic information and resources to be explored here, HealthinRecovery will introduce you to information and methods to help you remove anything that may be blocking or hindering your natural flow, to promote your body’s ability to heal itself, and empower you to connect more consciously with your own powerful energy— your higher self and/or higher power— to find your flow and enhance all aspects of your health in recovery. 

Please post a comment below to share your own thoughts or experiences on being in the flow.   

Joey Kovar Reality of Addiction

Upon learning of the death of reality tv star Joey Kovar, I was saddened by another heartbreaking casualty in the addiction battle. One can only hope that some small blessing in disguise comes out of what otherwise is just plain tragedy. Despite previously having some time in recovery, Kovar was found dead yesterday, at age 29, after several years of his public battle with alcoholism and drug addiction.  

Kovar & Dr. Drew  (VH1 Celerity Rehab)

Celebrity Addicts Bring Addiction Closer to Home 

Before the advent of shows like Celebrity Rehab and Sober House, news of Joey Kovar’s death would not have even made top headlines. When his fellow Celebrity Rehab member, Mike Starr, tragically died from addiction, his death most likely would have just been another random headline about some celebrity drug addict found dead. Only Alice in Chains fans for the most part would have been talking about it. However, within minutes of the announcement of his death in March, Mike Starr was a trending topic on Twitter, with countless civilians and celebrities alike chiming in on the sad report. What was different about Mike Starr? We got to know him. The millions who tuned in weekly to Celebrity Rehab witnessed Mike’s struggles and saw that beneath the angry addict was a lost teddy bear with a big heart. We got to see the person behind the persona, behind the addiction. The same goes for Joey Kovar whose private life was mainstreamed through The Real World on MTV and then Celebrity Rehab on VH1. When Kovar was sober, he was determined to be a positive influence on the masses. 

Progressive and Fatal

Addiction is a progressive and fatal disease. Untreated, the addiction gets worse and worse - ultimately resulting in a premature death. Commonly, most lay folks to the world of addiction only view two aspects of the addiction scene; First, the oftentimes deceivingly glamorized lifestyle of rockstar-type celebs during their active “partying” daze. And later, folks learn of the end of the line aspect of addiction when news of tragic overdose, suicide, or accident ends in death as in the examples of Mike Starr and Joey Kovar, to name just a couple. 

Being found dead as a result of addiction is certainly not glamorous. Thus the countless numbers of every day non-famous individuals who die daily as a result of addiction never make the news. The truth is, addiction is absolutely an epidemic in the US and worldwide; and when you add the family and friends of addicts to the picture, there are many more millions of people affected by the disease.  

Looking for Hope in Tragedy 

It’s safe to assume that Dr. Drew’s goal in creating the shows Celebrity Rehab and Sober House was not only to help some celebrities get sober but also to educate the masses on the truth about addiction and the hope of recovery. And sadly, part of that quest involves bringing widespread awareness to the hard truth of the casualty rate in this addiction war.

While it may seem relatively commonplace to lose a celebrity to booze and drugs, they represent just a grain of sand in the broad landscape of everyday millions who suffer from the deadly illness! So as we send our prayers out to the friends and family of the latest celebrity casuality of addiction – Joey Kovar this week- let’s add an intention that this tragic loss carries forth a hidden blessing… As sober Joey certainly would have wanted it.

Let’s hope that there is a positive twist on this tragedy in what cannot be measured or viewed in the news – that a result of greater awareness of the progressive fatal nature of alcoholism and addiction exemplified through Joey Kovar’s public battle, many struggling individuals whose stories we will never hear about in the news, actually get help and stay sober.

Reasons for Recovering Alcoholics to Avoid Sugar

Alcoholic / Addict or not, sugar is not healthy for any of us based on the many health reasons to avoid sugar. “Living Sober” and some of the other AA literature actually encourages the newly recovering alcoholic to utilize sugar (candy, cookies) in times of physical cravings for alcohol. 

This alternative - sugar - is obviously a better choice than picking up a drink! However, many of us recovering alcoholics and addicts develop a habit of continuous sugar use and abuse well beyond those early days in sobriety, when the physical cravings have long since passed.

Take two minutes to read the list below about how sugar affects our health and wellbeing. When we educate ourselves to understand WHY something is unhealthy for us, we are much more likely to avoid the unhealthy substance!

The following list of reasons to avoid sugar is from Dr. Victor Frank, founder/creator of Total Body Modification. 

The 78 reasons to avoid sugar:

1. Sugar can suppress the immune system.
2. Sugar can upset the body's mineral balance.
3. Sugar can cause hyperactivity, anxiety, concentration difficulties, and crankiness in children.
4. Sugar can drowsiness and decreased activity in children.
5. Sugar can adversely affect children's school grades.
6. Sugar can produce a significant rise in triglycerides.
7. Sugar contributes to a weakened defense against bacterial infection.
8. Sugar can cause kidney damage.
9. Sugar can reduce helpful high density cholesterol.
10. Sugar can promote an elevation of harmful cholesterol.
11. Sugar may lead to chromium deficiency.
12. Sugar may cause copper deficiency.
13. Sugar interferes with absorption of calcium and magnesium.
14. Sugar may lead to cancer of the breast, ovaries, prostate, and rectum.
15. Sugar can cause colon cancer with an increased risk in women.
16. Sugar can be a risk factor in gall bladder cancer.
17. Sugar can increase fasting levels of blood glucose.
18. Sugar can weaken eyesight.
19. Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.
20. Sugar can cause hypoglycemia.
21. Sugar can produce acidic stomach.
22. Sugar can raise adrenaline levels in children.
23. Sugar can increase the risk of coronary heart disease.
24. Sugar can speed the aging process, causing wrinkles and gray hair.
25. Sugar can lead to alcoholism.
26. Sugar can produce tooth decay.
27. Sugar can contribute to weight gain and obesity.
28. High intake of sugar increases the risk of Crohn's disease and Ulcerative Colitis.
29. Sugar can case a raw, inflamed intestinal tract in person with gastric or duodenal ulcers.
30. Sugar can cause arthritis.
31. Sugar can cause asthma.
32. Sugar can cause candidiasis (yeast infection).
33. Sugar can lead to the formation of gallstones.
34. Sugar can lead to the formation of kidney stones.
35. Sugar can cause ischemic heart disease.
36. Sugar can cause appendicitis.
37. Sugar can exacerbate the symptoms of multiple sclerosis.
38. Sugar can indirectly cause hemorrhoids.
39. Sugar can cause varicose veins.
40. Sugar can elevate glucose and insulin responses in oral contraception users.
41. Sugar can lead to periodontal disease.
42. Sugar can contribute to osteoporosis.
43. Sugar contributes to saliva acidity.
44. Sugar can cause a decrease in insulin sensitivity.
45. Sugar leads to a decreased glucose tolerance.
46. Sugar can decrease growth hormone.
47. Sugar can increase total cholesterol.
48. Sugar can increase systolic blood pressure.
49. Sugar can change the structure of protein causing interference with protein absorption.
50. Sugar causes food allergies.
51. Sugar can contribute to diabetes.
52. Sugar can cause toxemia during pregnancy.
53. Sugar can contribute to eczema in children.
54. Sugar can cause cardiovascular disease.
55. Sugar can impair the structure of DNA.
56. Sugar can cause cataracts.
57. Sugar can cause emphysema.
58. Sugar can cause atherosclerosis.
59. Sugar can cause free radical formation in the bloodstream.
60. Sugar lowers the enzymes' abilities to function.
61. Sugar can cause the loss of tissue elasticity and function.
62. Sugar can cause liver cells to divide, increasing the size of the liver.
63. Sugar can increase the amount of fat in the liver.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can overstress the pancreas, causing damage.
66. Sugar can increase the body's fluid retention.
67. Sugar can cause constipation.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can cause hypertension.
71. Sugar can cause headaches, including migraines.
72. Sugar can cause an increase in certain brain waves, which can alter the mind's ability to think clearly.
73. Sugar can cause depression.
74. Sugar can increase insulin responses in those consuming high-sugar diets compared to low-sugar diets.
75. Sugar increases bacterial fermentation in the colon.
76. Sugar can cause hormonal imbalance.
77. Sugar can increase blood platelet adhesiveness, which increases risk of blood clots.
78. Sugar can increase the risk of Alzheimer's Disease.

Clearly, sugar has a wide array of adverse effects on our health. Recovering alcoholics and addicts in particular need to be educated on the influence of this substance so commonly consumed inside and outside the rooms of 12 step meetings and rehabs. Clearly, there are an abundance of reasons to avoid sugar in recovery.

Tools For Codependency

Many recovering alcoholics and addicts discover in recovery that they also have struggles associated with codependency. Historically, the problem known as codependency arose from Alcoholics Anonymous and the realization that the family members of alcoholics had their own unique set of character traits and relationship difficulties, and so the program known as Alanon was born. 

However, we know today that dealing with codependency isn’t solely an issue for those in Alanon; it is pervasive among members of A.A. and N.A. as well. 
Most alcoholics and addicts come from families with some history of alcoholism or other addictions. Typically adult children of alcoholics (ACOA), or adults that grew up in some other similar dysfunctional family situation, tend to have these codependent traits that cause difficulty in their relationships.

There are 12 step programs that specifically address the issue of codependency such as Alanon, ACOA, and CODA (codependents anonymous). Some treatment centers also offer programs specifically designed to help people address these issues. For example, the renowned Caron Foundation in Pennsylvania not only treats addiction but also offers a personal growth workshop called "Breakthrough" that involves an intensive 5-day program focusing on the root of codependency issues. If you have the ability to attend this popular workshop, it is a great place to start if you are just beginning to recognize codependency issues, at any stage in your sobriety / recovery.

A primary objective of Health In Recovery is to help connect people in recovery to additional resources to augment whatever program of recovery they hopefully already utilize. After all, Bill W. encouraged us to seek “outside help” in addition to A.A. With that in mind, a fantastic simple tool known as Emotional Freedom Technique (EFT) could be the most important “outside” self-help method to have in your toolkit. 

The following is a review I wrote after reading the e-book called “EFT For Codependency Recovery” by J.P. Bailey that teaches how to use EFT directly on codependency issues:

Upon learning of J.P. Bailey’s work, I was immediately struck by the crucial need that it addresses by brilliantly blending her experience and research on codependency with the growing research on energy psychology and EFT. What a natural fit and effective solution to share with the world to empower the millions struggling with recovery. Her book is a refreshing straight forward explanation of the many codependency traits common to adult children of dysfunction, followed by a comprehensive step-by-step manual to immediately incorporate the tool of EFT to accelerate codependency recovery. I am constantly reminded of the pervasiveness of codependency amidst the recovery community, and EFT is a phenomenal simple tool to help address this otherwise complex and extremely challenging issue.
J.P. Bailey has shared an important contribution to the recovery field with her book and manual, EFT For Codependency Recovery. I confidently recommend it to all my readers, colleagues, and clients.

If you would like to work one-on-one with an advanced EFT practitioner who specializes in recovery, support is available via phone or webcam sessions.

There is an abundance of literature on the subject of codependency. Explore the help that is available– via 12 step programs, therapists who specialize in codependency, intensive programs such as Breakthrough at Caron Foundation, and self-help manuals such as EFT for codependency recovery, or personalized EFT sessions 1-on-1 with a certified practitioner, to overcome the effects of this pervasive condition among alcoholics and addicts and enjoy healthier relationships, emotional health, and freedom from codependency in sobriety and recovery.

AA Success Rate

AA Success Rate in Question

With Charlie Sheen’s latest rant claiming that AA is a cult and dismissing it as an effective solution supposedly having only a 5% success rate, this controversial topic seems blog-worthy. The “cult” part is not even worth addressing as it is so preposterous, and if Sheen was really an AA member “for 22 years” he should certainly know that is a classic ridiculous myth. The success rate of Alcoholics Anonymous, however, is a more interesting topic…

Dr. Drew Pinsky, celebrity addiction specialist, was approached by TMZ about Charlie Sheen’s comments and noted that Sheen had a point about the success rate not being great, yet in the same breathe Dr. Drew clarifies, “but [A.A.] DOES work when people do it!”

A.A. Success Rate Impossible to Measure

From the time spent in Research Methods classes long ago, I can confidently say that it is impossible to accurately measure the success rate of Alcoholics Anonymous. There are simply so many factors that make it impossible, and countless variables that can’t be controlled for a valid study. I won’t waste our time detailing all of them here, so you’ll just have to trust me on that if you have no background in scientific research. Besides the obvious (how does one study and track an anonymous population?), I will just address a couple key points that come to mind.

How do you define success in AA? And how do you define AA membership? The problem is that most people who attempt to estimate the AA success rate base it on the number of AA members with a certain length of sobriety reported (which again, is impossible to measure anyway) compared to an overall number of “AA members” (also impossible to accurately measure!). This leads to the question of who is considered “members”.

In the 12 traditions of AA, all that is required for membership is “a desire to stop drinking”. Even by that loose definition, you still couldn’t include every single person who has attended an AA meeting because there are plenty of people who are court ordered to attend (apparently our judicial system thinks the success rate is high enough to warrant AA attendance mandatory for offenders suspected to have a drinking problem).

A.A. Meeting Attendance Today

There was a better chance at more accurately estimating the success rate of AA in the early days, when there were few groups, and members tended to have just one local meeting they attended… in contrast to today, where in some areas you could attend several different meetings in the same day in the same town… and the meetings may have 50+ in attendance which also makes it difficult to keep track of who is who, much less who has been sober for how long and who is actually attempting to work the 12 steps.

Every day, countless individuals wander into an AA meeting just to check it out. Thousands more go to numerous meetings but never attempt to start and/or complete working on all 12 steps which are the basis of AA’s method of recovery. For example, the AA literature states that those who do not complete the 5th step are very likely to relapse…. They also wrote of their own attempts at recovery: “half measures availed us nothing”. So certainly the founders expected that members must work the 12 steps if the individuals truly wished to acquire long term sobriety, as the founders did.

“Dry” or “Sober”

30 million Big Books sold

AA is a 12 step program, not a “just go to meetings” program. It is a spiritual program of recovery based on actively working a process of 12 steps and integrating them into one’s life. You can’t measure that – it’s subjective by nature. You can measure if someone is “clean” or “dry” from drugs and alcohol for a period of time, but is difficult to measure true sobriety. AA founding member, Bill Wilson advocated emotional sobriety, and the happier life that results from being emotionally sober (aka alcohol-free AND living spiritually). …which is why when Charlie Sheen publicly spews negative angry rants, and in the same moment claims he is “clean and sober”, sober AA members must shake their heads as while he might be clean of drugs and alcohol but he does not sound the least bit emotionally sober.

Success Rate of the Early A.A. Members

In the early days of AA, when it was much easier to get somewhat of an accurate estimate of membership and length of sobriety, the founders did attempt to estimate the success rate. In the foreword to the 2nd edition of the book Alcoholics Anonymous (the main text of AA), printed in 1955 just 16 years after the original edition, they wrote:

“Of alcoholics who came to A.A. and really tried, 50% got sober at once and remained that way; 25% sobered up after some relapses, and among the remainder, those who stayed on with A.A. showed improvement. Other thousands came to a few A.A. meetings and at first decided they didn't want the program. But great numbers of these-about two out of three-began to return as time passed.”

Wow, so essentially they reported at least a 75% sobriety success rate of those who kept showing up and working at it. That was before the days of our modern rehabs, outpatient services, alternative 12 step programs, countless self-help books, etc. It was straight AA; the spiritual 12 step program where people were encouraged to work all 12 steps right away as Bill did, and they only focused on the main text of Alcoholics Anonymous as the instructions for sober living.

If there were a way to measure the amount of people who actively participate in AA meetings and work the 12 steps as recommended by the founders of AA, then that would be the population to survey for length of sobriety to determine the success rate of AA as a program! I wish there were a way, as I am confident the success rate would be high for those whom are honestly, willingly, and consistently working through the suggested 12 steps of recovery outlined by the founders of A.A. in the original text of Alcoholics Anonymous. …and with an accurate report of A.A.’s actual effectiveness, Charlie Sheen couldn’t blame AA’s success rate for his chronic relapses.

Charlie Sheen didn’t learn the 12 Traditions apparently…

One of the reasons Alcoholics Anonymous established the 12 Traditions was to address this type of issue- when a celebrity announces their participation in AA and then proceeds to comment about AA in the media, they are representing A.A. which is exactly what the Tradition says not to do (regardless of positive or negative comments about the program, AA does not wish to be represented by any individual on the level of press). It is good that Sheen does not claim to be a member of AA currently while his behavior seems manic, full of anger and grandiosity. As another Tradition states, AA is a program of attraction, not promotion.

Hopefully the countless hopeless alcoholics who could indeed benefit from Alcoholics Anonymous were not influenced by the ranting of one sick misguided celebrity who may be “dry” of his own accord but it not “sober” by AA standards. Thankfully, AA as a whole is too strong to be affected by Charlie Sheen’s public inaccurate defamation.

Nutrition in Alcoholic Myopathy Treatment

Role of Nutrition in Alcoholic Myopathy 

Upon reviewing the research on the treatments and the causes of alcoholic myopathy, there is an obvious relationship between malnutrition and alcoholic myopathy yet little can be found regarding specific nutritional recommendations in the treatment of chronic alcoholic myopathy for those interested in addressing this important factor.

As there is a need for more studies on this sparsely researched topic, it is difficult to predict what specific effects on alcoholic myopathy may be expected from nutritional interventions. However, to get this dysfunction in the first place, one must drink alcohol excessively; and since heavy or chronic drinking leads to malnutrition, it is wise to consider nutritional therapy regardless of whether it will have a definite effect on the myopathy itself. Nonetheless, in determining a nutritional approach it makes sense to first consider the known deficiencies associated with myopathy…

Protein, Amino Acids in Alcoholic Myopathy Treatment

Since protein deficiency has been directly linked to myopathy, it is a good place to start. A nutritionist or health coach may be able to guide you in evaluating your protein intake to ensure you are getting the proper support of that key macronutrient involved in muscle health. While protein deficiency might have been a contributing factor to the myopathy, adequate protein intake is certainly necessary in the recovery from muscle atrophy.

Amino acids are the building blocks of protein, which is synthesized to build muscle. Some suggest that supplementing with amino acids may help accelerate the repair of muscle damage in myopathy.

Alcohol use disrupts the production of growth hormone, which also plays a major role in muscle development. Research suggests that decreased levels of growth hormone may also contribute to the myopathy of skeletal muscles, as with alcoholic myopathy. Certain amino acids stimulate the pituitary gland to produce and release growth hormone.

Prime™ Ultra Secretagogue is an excellent amino acids supplement recommended by many doctors to naturally and safely stimulate the body’s natural production of human growth hormone. It helps build protein to build lean muscle, in addition to offering a multitude of other health benefits. Be sure to scroll down when you check out the Prime™ Ultra Secretagogue page to learn more about the research, ingredients and benefits.

Antioxidants in Alcoholic Myopathy Treatment

There is evidence that suggests free radical damage in the pathogenesis of alcoholic myopathy. Free radicals are unpaired electrons, aka reactive oxygen species, which cause a chain reaction of damage of cells as they attempt to steal their missing electron from any nearby source. Antioxidants are able to replenish the unpaired electrons thus ending the cycle of damage. However, without sufficient antioxidants to combat the abundance of free radicals, the damaging process continues - and can affect any area of the body, including muscle tissue. Free radicals are caused by many factors including environmental toxins, alcohol, smoking, and physical and emotional stress to name a few.

Active and recovering alcoholics arguably have even more oxidative stress (free radicals) than the average person, and thus would benefit from antioxidant supplementation regardless of the potential benefit in the treatment of myopathy. Specific antioxidants called OPCs are awesome free radical fighters that also are known to help maintain normal muscle and nerve function – OPCs are potentially beneficial not only for myopathies but neuropathies as well; and some research suggests peripheral neuropathy may co-occur with alcoholic myopathy in 72% of cases!).

We also know that alcohol promotes inflammation in the body. Regardless of the type of myopathy, an effective antioxidant can address any inflammatory issues likely present in the recovering alcoholic (and definitely present in the active alcoholic!). Certain OPCs can act as a natural anti-inflammatory agent and are also known for a multitude of other health benefits.  Read more about the amazing benefits and science behind a highly absorbable and powerful OPC supplement ideal for recovering alcoholics.

Calcium and Alcoholic Myopathy Treatment

Research suggests chronic hypocalcemia (deficiency in calcium) may contribute to the increase in muscle damage in alcoholic myopathy. Everyone knows calcium is important in bone health, but it is also crucial in muscle function. Calcium is the most abundant mineral in the body, crucial to many health functions. All muscle fibers use calcium. Alcohol impairs the absorption of calcium!

Some other factors affecting your calcium levels…
Myth: “I drink milk, so I get plenty of calcium”. Fact: the calcium in most dairy products we consume is not bioavailable (we don’t absorb it!). You are better off skipping the pro-inflammatory dairy products, and increasing your green vegetables which have calcium that you will actually absorb.

Smokers – studies have shown that smoking interferes with efficient calcium absorbtion. Soda drinking (regardless if caffeinated or not, diet or regular) depletes calcium. Coffee and caffeine deplete calcium.

Also, those deficient in vitamin D are at risk for calcium deficiency as well because vitamin D is necessary for absorption of calcium… and many myopathy sufferers have been found to be deficient in vitamin D!

There are a lot of poor calcium supplements on the shelves. Many contain the wrong form, wrong amounts, and/or not the correct additional ingredients necessary for calcium absorption (ie vitamin D3 and magnesium) in the proper amounts. Individuals with alcoholism in particular have done damage to their digestive systems, so it is imperative to take the most absorbable form of a high quality calcium supplement.  Get more information on the best calcium supplement we have found (see label).

Vitamin D in Alcoholic Myopathy Treatment

Research has concluded that low vitamin D levels are related to muscle fiber atrophy, and vitamin D deficiency itself may induce myopathy. Low vitamin D levels are frequent in alcoholics. Studies show that vitamin D stimulates growth of muscle fibers. Regardless of whether the vitamin D deficiency caused the myopathy, vitamin D is helpful in recovery from the muscle atrophy. Experts estimate that most of the population is deficient in vitamin D. If in doubt, ask your physician for a blood test to evaluate your 25-hydroxy vitamin D levels; levels should be above 50 ng/ml (125 nmol/L) year-round. Read more about the research, benefits, and FAQ on a high quality vitamin D supplement.

In conclusion, hopefully more will be revealed in the future on this topic of nutritional supplementation in the treatment of alcoholic myopathy sufferers. In the meantime, as individuals seek to integrate a nutritional approach to treatment of alcoholic myopathy, a few important supplements to consider include: Prime™ Ultra Secretagogue, OPC-3, Calcium Complete, and Vitamin D.

Alcoholic Myopathy

What Is Alcoholic Myopathy?

Type 2 muscle atrophy

Myopathy means muscular disease, and generally refers to a disorder in which muscle weakness develops due to some malfunction of the actual muscle fibers. In addition to muscle weakness, symptoms of myopathy may also include muscle cramps or spasm and muscle stiffness. While some recovering alcoholics may have never heard of alcoholic myopathy, it more common than one may think. Some research indicates that about one third of heavy long-term drinkers, aka alcoholics, develop skeletal myopathy.

The history of the myopathy related to alcoholics can be traced back to the 19th century, when there were reports of “alcoholic paralysis” which is believed to be referencing the muscle disease known today as alcoholic myopathy. Most specifically, in the mid 1800's, Magnus Huss wrote Alcoholismus Chronicus in which he reported identifying muscular weakness in patients resulting from alcohol use. Later, in the 1950’s and 1960’s, researchers went on to discover two distinct types of alcoholic myopathy: acute alcoholic myopathy and chronic alcoholic myopathy.

Acute Alcoholic Myopathy

Acute alcoholic myopathy develops suddenly, during an episode of binge drinking or immediately following during withdrawal. Acute alcoholic myopathy is also called “alcoholic rhabdomyolysis”. It can come on rapidly over the course of a few hours and can advance over a few days before receding over the week, given the individual abstains from alcohol. Acute myopathy can present mild to severe symptoms as a result of myonecrosis, the breakdown of muscle tissue.

Symptoms of acute alcoholic myopathy may include muscle pain and swelling in addition to the classic weakness. Often the acute symptoms are reported upon awakening from an alcoholic stupor; they may also accompany withdrawal symptoms and delirium tremens. Tests have revealed that acute alcoholic myopathy affects type I muscle fibers, which can heal rapidly; however type II muscle fibers are involved in chronic alcoholic myopathy.

Typically, full recovery from acute alcoholic myopathy occurs in a matter of days or weeks; however, in extreme cases when kidney failure or hyperkalemia (abnormal potassium level in the blood) occur, the alcoholic may actually die during the episode of acute myopathy. Otherwise, research has shown it takes about 7 to 10 days for the serum creatine kinase levels (reflecting the health of the muscle) to return to normal range.

Chronic Alcoholic Myopathy

In contrast to the acute form, chronic alcoholic myopathy develops much more gradually and lasts far longer. While the acute version may include muscle pain, chronic alcoholic myopathy is usually painless. The absence of pain and gradual onset may explain why it is frequently overlooked and not diagnosed until the symptoms have been present for several years. The recovery time for chronic myopathy is slower and can take many months (again, given the patient abstains from alcohol use).

Chronic alcoholic myopathy is associated with long term alcohol abuse (i.e. years of daily alcoholic drinking). It evolves slowly, over weeks or months as opposed to its acute counterpart which can develop in a matter of hours or days. The main symptom of chronic alcoholic myopathy is muscle weakness and atrophy. It affects proximal muscles, and type 2 muscle fibers. Interestingly, long term corticosteroid use can lead to similar type 2 atrophy as well, a.k.a. “steroid myopathy”.

Other disorders which may co-occur with chronic alcoholic myopathy include peripheral neuropathy. While with myopathy the primary dysfunction exists within the muscle itself, with neuropathy the dysfunction pertains to the nervous system (i.e. nerves or brain). Some research suggests peripheral neuropathy is associated in 72% of cases.

What Causes Alcoholic Myopathy?

Studies have linked the damaging effects of toxic ethanol (drinking alcohol) to alcoholic myopathy. The injurious effects of acetaldehyde as well as ethanol have been directly linked with alcoholic myopathy. Interestingly, acetaldehyde is also a prime suspect in the cause of hangover symptoms.

On a molecular level, the exact mechanism behind how alcohol produces myopathy remains elusive. Various studies and theories have been presented. Impaired IGF-1 signaling, protein deficiency, vitamin and mineral deficiencies, and other factors have been considered. For example, some research results suggested that protein deficiency and ethanol contributed to muscle atrophy in rats given alcohol and those underfed protein had the greatest myopathic effect.

Research suggests that ethanol consumption and malnutrition can lead to alcoholic myopathy, and most likely it is a combination of both working synergistically to produce the myopathy. The long term effect of alcohol abuse itself tends to cause malnutrition, so long term daily drinkers set themselves up to be malnourished, and thus also more vulnerable to the possibility of chronic myopathy.

Treatment for Alcoholic Myopathy

If the root of alcoholic myopathy is ethanol consumption and malnutrition, obviously abstinence from alcohol and proper nutrition are the best place to start. Alcoholic myopathy generally begins to reverse once the individual achieves complete abstinence from alcohol. So if you are a newly recovering alcoholic experiencing chronic myopathy, it is important to know the recovery typically takes many weeks or several months.

As the recovery time frame varies, proactive steps such as nutritional interventions may help to accelerate the recovery process. Physical therapy and acupuncture are sometimes utilized as well to target the effects of chronic myopathy.

Here is a quick response from a neurosurgeon who answered an online inquiry from an individual who asked: is there any treatment for alcoholic myopathy? The MD answered…

“Alcoholic myopathy is a tough condition:
1. stop alcohol
2. correct liver dysfunction
3. get a muscle biopsy to be sure the dx is correct.
4. See a nutritionist
5. Be followed carefully by a darned good neurologist
6. slow rehab with careful attention to enzyme changes.”

There seems to be little information on specific nutritional information to benefit individuals suffering from alcoholic myopathy. After further research, a follow up article is posted with more detailed suggestions for a proactive holistic approach to potentially accelerating recovery from alcoholic myopathy - check out article on "Nutrition in Alcoholic Myopathy Treatment".

PTSD in Sobriety

Connection between PTSD and Alcoholics/Addiction

PTSD (Post-Traumatic Stress Disorder) and alcoholism / addiction often go hand in hand. Self-medicating symptoms of anxiety and depression associated with PTSD can lead to substance abuse. Also, active alcoholics or addicts may be more susceptible to experiencing certain types of trauma based on circumstances and potential risky behavior sometimes associated with addiction. Therefore while people who have endured trauma are more likely to have drinking problems, people with drinking problems are also more likely to have experienced psychological trauma of some kind.

What is PTSD

Post Traumatic Stress Syndrome can develop after exposure to an event that causes psychological trauma. The exposure can involve actually experiencing the event or witnessing the trauma. Symptoms of PTSD may include nightmares or flashbacks, sleep disturbances, avoidance or negative responses to associations with the trauma (i.e. people, places, situations), emotional numbing, anger, hypervigilance, or anxiety. The symptoms must be present for more than a month after the event, otherwise it may be “acute stress disorder” which is short-term. Untreated, the symptoms of PTSD can be experienced for years beyond the initial trauma. Finally, for the official diagnosis of PTSD, the set of symptoms must impair normal life functions i.e. in work or relationships. Note: “unmanageability” comes to mind.
People commonly associate PTSD with individuals who have suffered an obvious major trauma such as with combat veterans and abuse or rape survivors… Indeed, there is a prevalence of PTSD in those populations but it is certainly not limited to those.

ACOA and PTSD

PTSD is not always caused by a single traumatic event; it can be from a series of intense or even more subtle traumatic experiences. Adult Children of Alcoholics (ACOA) are an example of a subgroup that may be particularly likely to have endured traumatic events in childhood leading to PTSD as an adult. Abuse, neglect, or other psychological trauma may be experienced as the result of growing up in an alcoholic environment, in which one or more parents or caregivers were untreated alcoholics / addicts.

Many recovering alcoholics and addicts are also ACOA. Adult Children of Alcoholism in particular should consider ruling out PTSD if suffering any of the symptoms associated with post-traumatic stress. While they may not recall one particularly traumatic event, an ACOA may have experienced a series of less intense but traumatic experiences which can lead to PTSD alike.

Which Came 1st: the PTSD or the Addiction?

It’s sort of a “chicken or the egg” situation. Trauma can lead to unhealthy coping mechanisms in an effort to numb the pain, and thus lead to substance dependence. By the same token, when engaging in behaviors that accompany an addictive lifestyle, an alcoholic or addict is more likely to be in a situation where trauma can occur. Or both may be the case; some alcoholics may experience traumatic events prior to active addiction as well as during their active years. Binge drinkers may even not recall exposure to a traumatic event if it occurred during a blackout!

Dealing with PTSD in Sobriety

Regardless of when the trauma occurred - before or during active addiction - untreated PTSD is sure to affect an individual after starting the process of addiction recovery. As most therapists will tell you, you have a much better chance at healing your psychological traumas if you first put down the alcohol and drugs. Once the initial fog lifts and you are sober, it can be your first time really experiencing the effects of PTSD if you have been self-medicating with booze or drugs for years.

In early sobriety, previously numbed anger or anxiety associated with PTSD may surface. The alcohol and drug use could have masked sleep disturbances otherwise present with PTSD, thus resulting in sleep difficulties or insomnia in recovery (see related article on dealing with insomnia in sobriety). Certainly anger, anxiety and sleep problems can only aggravate the daily struggle to stay sober in early recovery. These symptoms alone do not necessarily equate to PTSD but it is a good idea to consider ruling it out.

“You’re as sick as your secrets.” Intrusive thoughts regarding old memories can surprise the newly recovering alcoholic who may have thought he/she had dealt with the memories or left the past in the past. Consider how many people relapse in anticipation of step 4, or when between step 4 and 5. Imagine uncovering memories of old traumas which trigger heavy emotions… leading to the danger of picking up a drink or drug before sharing it all with a sponsor.

Even when the recovering alcoholic with PTSD makes it through the 5th step with a sponsor, he/she may be disheartened by a lack of relief that may have been anticipated based on the experiences shared by others who successfully complete the 5th step who do not suffer from PTSD and thus may find more relief from the steps alone.

Treatment for PTSD in Sobriety

Clearly if there are concerns of potential PTSD in sobriety, it is crucial to seek treatment. The 12 steps are a great tool that will help support the process of addressing the PTSD, but outside help is recommended for recovering alcoholics/addicts who may suffer from post-traumatic stress. Remember, A.A. literature states: 

“God has abundantly supplied this world with fine doctors, psychologists, and practitioners of various kinds. Do not hesitate to take your health problems to such persons.”

The ideal treatment for any disorder is one which treats the underlying cause of the disorder. Let’s face it: PTSD is not a deficiency of medication… although sometimes people suffering from PTSD can end up on anti-depressants or anti-anxiety drugs from their primary physician or psychiatrist. 

Medication alone is not appropriate treatment for PTSD; the drugs only serve to medicate some of the symptoms in that case. This is why the typical recommendations for treatment of PTSD involve psychotherapy (not psychiatry), typically in the form of a cognitive behavioral therapy.

A particularly effective and clinically supported modality in this field is EMDR (Eye Movement Desensitization and Reprocessing). EMDR has been rated by the APA in the highest category of effectiveness and research support for treating trauma, based on the extensive clinical research performed validating it as a significantly effective treatment modality for PTSD in particular. EMDR can safely accelerate the healthy processing and healing from the traumatic memories underlying PTSD. To learn more about this effective modality, visit the EMDR Institute.

Emotional Freedom Technique (EFT) is another effective method used by therapists as well as coaches and holistic practitioners to help clients deal with the effects of PTSD. Similar to EMDR, EFT utilizes is a mind-body modality but that can be utilized for self-care in addition to guided sessions with certified practitioners. Research on EFT supports it's efficacy in the treatment of PTSD including with combat veterans; and a published review of recent research concluded: 

"According to published reports, systematic reviews of the published evidence, a meta-analysis of seven RCTs, and practitioner consensus, most cases of PTSD are remediated in ten EFT sessions or less. As a safe, efficacious, and easily learned self-help method, EFT should be offered to clients as an initial treatment option immediately after diagnosis." 

Note: the long term emotional stress of PTSD can contribute to physical stress on the body as well – see related article on nutritional support during stress to address the physical aspect.

In summary, when present PTSD is a crucial component to address in sobriety. Whether newly recovering or sober for a number of years, whenever this becomes evident it is necessary to address. You need not suffer silently with PTSD, and the symptoms can put you at risk for relapse. As with alcoholism, there is a solution! Utilize all the tools and outside resources available to effectively deal with PTSD in sobriety, and subscribe to this blog for more health information pertaining to recovering alcoholics and addicts.

PAWS in Sobriety

PAWS is not some cute AA acronym that stands for something like Please Act Wisely Sober; PAWS is actually a diagnostic term for a set of symptoms called Post Acute Withdrawal Syndrome that can occur for a long time after you put down the alcohol or other addictive drugs. Research has suggested that up to 95% of recovering alcoholics and addicts when tested show the presence of brain dysfunction. 

Essentially, that is PAWS – symptoms from a dysfunction in the nervous system after quitting booze and drugs. Not to be confused with Wet Brain Syndrome, PAWS is a temporary condition. Do not panic, this too shall pass! However, you can take positive action to help get through it faster and with more ease!

Symptoms of PAWS

When you first detox off alcohol and/or drugs, acute withdrawal is experienced. After a week or two of continuous abstinence from alcohol and drugs, Post Acute Withdrawal Syndrome may be experienced and can last for 3 months to 2 years into sobriety. For most people, PAWS is regenerative - meaning over time and with proper care the symptoms will diminish and damage can be repaired.

Symptoms of PAWS can include difficulty solving simple problems, reacting either overemotionally or having emotional numbness, sleep disturbances, memory problems, inability to think clearly at times, difficulty managing stress, and sometimes problems with physical coordination may present as well. 

The cognitive symptoms can lead to diminished self-esteem as well. Note, not all of these symptoms may occur and each does not happen constantly but rather periodically. The severity and length of occurrence of PAWS varies individually; it does not look the same for everyone.

What Causes PAWS

Damage to nervous system from the alcohol and/or drugs causes the physiological nature of PAWS, in combination with the other component of PAWS which is the emotional stress of having to deal with life without the old coping mechanism of drugs or alcohol. How much brain dysfunction your addiction has caused + how much psychosocial stress you experience in sobriety = the severity of PAWS. With proper care, it can be reversed.

Taking Action Against PAWS

“… and courage to change the things I can.” This is one of those things you can take positive action to help get through it more rapidly and in a healthier manner. PAWS causes symptoms that are not particularly conducive to your sobriety. In fact, recent research supports the belief that PAWS can contribute to incidents of relapse. 

As part of a relapse prevention strategy, it is important to address the physical aspects of your alcoholism which includes taking proactive steps to treat PAWS. Your first couple years sober are difficult enough without the added challenges of PAWS symptoms like sleep disturbances and trouble thinking clearly.

Education is always a good start (Education leads to proper Action which leads to Results!). Getting a better understanding about PAWS can ease some of the anxiety and confusion, and help prevent self-esteem problems that can result in the absence of such awareness.

Next, find healthy ways to manage your stress. Stress can be caused by PAWS and also stress exacerbates the symptoms of PAWS so stress management is key. Working the 12 steps with a sponsor is not only the best method for relapse prevention in general, but also a great component to stress management. Meditation is highly recommended. Find what works for you, it can be as simple as setting time for deep breathing daily. Specific nutritional recommendations can really give you the edge on managing stress as well.

Last but not least, get educated about ways to improve your physical health most specifically in terms of your nervous system. If you do just one thing physically to support your nervous system, supplement with a high quality B vitamin Complex. Bill Wilson, A.A. founder, was a big proponent of supplementing with B vitamins to support recovery! 

You are not powerless against PAWS. Post Acute Withdrawal Syndrome can be treated by applying the recommended actions listed above, and you can enjoy a long healthier life sober!

Wet Brain in Sobriety

Wernicke-Korsakoff Syndrome, alcoholic encephalopathy (brain damage), Korsakoff psychosis, Wernicke’s disease… all these names refer to what is most commonly called by people in recovery as “Wet Brain”. What’s the real story with Wet Brain Syndrome?

You have probably heard the scary stories about the dangers of LSD - people who dropped acid one too many times or had a bad trip just once who would then suffer random hallucinations and psychotic episodes the rest of their life despite never doing acid again. Perhaps the closest thing to that phenomenon of acid flashbacks for alcoholics would be Wet Brain Syndrome since it involves neurological damage and symptoms that can last long after putting the plug in the jug. 

When “partying” back in the active days, despite maybe a few jokes about killing brain cells, rarely do heavy drinkers think the alcohol could slowly cause such very serious neurological impairment as is the case with Wernicke-Korsakoff Syndrome. And much like the disease of alcoholism itself, wet brain can sneak up on the heavy drinker, as it develops gradually.

Symptoms of Wet Brain

In reality a much better comparison of Wet Brain would be to Alzheimer’s. Dementia, short term memory loss, and confabulation (false memories) characterize wet brain syndrome. Also, Wet Brain aka Wernicke-Korsakoff Syndrome, typically includes problems related to eye movements, balance and gait, and loss of coordination. 

Some of these symptoms resemble drunkenness; like with the acid flashbacks, despite absence of the drug, the neurological effects can prevail long after the initial damage was inflicted. Other signs include fatigue, irritability, and sleep disturbances. Late stage Wernicke-Korsakoff syndrome can even result in coma and death.

If you are in early in sobriety, sometimes concerns of Wet Brain are confused with actually suffering from PAWS. PAWS stands for Post Acute Withdrawl Syndrome which can include symptoms such as inability to think clearly, memory problems, sleep disturbances, emotional overreactions or numbness, sensitivity to stress, and problems with coordination. 

PAWS is temporary, whereas Wet Brain is typically more permanent. Experts suggest PAWS starts a week or two after abstaining from alcohol and can last for 3 months to 2 years into sobriety!

What Causes Wet Brain

Wet brain is caused by gradual brain damage from thiamin (vitamin B1) deficiency. For alcoholics, this syndrome technically known as Wernicke-Korsakoff, develops gradually as a result of a deficiency of thiamin which leads to brain function decline and even neuron death. Chronic excessive alcohol consumption leads to a multitude of vitamin deficiencies, including that of vitamin B1 a.k.a. thiamin. 

Thiamin plays a crucial role in glucose metabolism, and anything that inhibits the crucial creation of glucose (which the brain relies on to function) can thus cause the brain to rapidly decline in function. Active alcoholics typically have a poor diet which contributes to vitamin and mineral deficiencies, however even with healthy eating habits the heavy drinking will interfere with absorption of thiamin.

Can Non-Alcoholics Get Wernicke-Korsakoff Syndrome

While wet brain is mainly associated with alcoholism, sometimes non-drinkers can develop Wernicke’s disease as well. There are other ways to become thiamin deficient and therefore susceptible to Wernicke-Korsakoff syndrome, as with the following conditions: severe malnourishment, Chron’s disease, stomach surgery (gastric bypass or stapling), eating disorders involving starvation or vomiting, and even side-effects of chemotherapy.

Can Wet Brain Be Treated

The successful treatment of wet brain depends mainly on the stage of its progression. Early onset of wet brain can be treated and often reversed entirely if caught in time. Anyone exhibiting signs of Wernicke-Korsakoff Syndrome should be given thiamin immediately. Doctors typically administer thiamin intravenously at first. 

For those looking to supplement on their own, the closest thing to IV is taking a supplement in an isotonic form (for 90-95% absorption, versus 100% with IV, and as little as 20-30% with tablet supplements). In this case, it is recommended to take a B complex supplement rather than choose an individual B vitamin as the various Bs work synergistically together.

Late stage wet brain may be referred to as “Korsakoff psychosis” due to the serious permanent nature of its symptoms. Unfortunately, in its later stages the disease is not reversible.

Patients with Wernicke-Korsakoff Syndrome are sometimes treated with medications used for Alzheimer’s disease when thiamine treatments are ineffective. For those seeking a natural approach to support their cognitive health may check out Cognitin, a cognitive support formula. 

Cognitin contains the antioxidants acetyl L-Carnitine and alpha lipoic acid (both very beneficial to brain function), and contains vinpocetine (derived from periwinkle extract) which has been used for decades around the world to treat Alzheimer’s and dementia, and is becoming more widely used for general cognitive support.

Do All Recovering Alcoholics Have Some Brain Damage?

On a more subtle level, it is probable that all recovering alcoholics have suffered various degrees of cognitive impairment over the course of active drinking years. With this in mind, even the younger and seemingly healthier recovering alcoholics who have no fear of wet brain can benefit from supplementing with a quality vitamin B complex in sobriety (see related article). In fact, researchers have found that supplementing with thiamin (part of B Complex) can also help prevent the development of Wernicke-Korsakoff Syndrome a.k.a. Wet Brain in heavy drinkers.