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.

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!

Drinking, Obesity, Liver Disease Risk

Two new studies in the British Medical Journal report research that suggests even a small amount of daily drinking (as little as a third or half a drink a day!) plus obesity increases the risk of liver disease in men and women. 

Drinking + Obesity = Double Trouble for your Liver

So you’ve put down the drink.  Maybe it’s been a matter of days, or years.  Either way, that is awesome.  Just by stopping the daily or binge drinking episodes, you have already decreased your risk for liver disease.  Let’s take it a step further.  Now that you are sober, have you ever given your liver some support, via healthy dietary changes and/or nutritional supplementation?  If not, you can read more about how to be proactive in this way at our previous article on Liver Health & Nutrition. 

Having removed the first half of the equation, let’s look at the other factor: obesity.  The American Obesity Association utilizes Body Mass Index (BMI) to evaluate your degree of risk based on excess weight.   Here are the risk parameters:

• BMI > 25 defines overweight and marks the point where the risk of disease increases from excess weight.

• BMI > 30 defines obesity and marks the point where the risk of death increases from excess weight.

• Waist circumference of > 40 inches in men and > 35 inches in women increases disease risk.

You can quickly have your BMI calculated by clicking here.

If you are ready to improve your body composition to lose fat and preserve lean muscle, a lifestyle change is what you need… not a diet!  Diets don’t really work, in fact they contribute to the obesity problem overall.  Start by educating yourself on the correct healthy way to lose weight.  Check out this highly recommended Health Guide to learn the essentials. Keep coming back for future articles with more information on liver health and other health issues pertaining to recovering alcoholics and addicts.

Best Natural Methods to Quit Smoking in Recovery

Looking for the best natural methods to quit smoking in recovery? When trying to kick nicotine and the other 4,000 chemicals in cigarettes, chances are you probably don’t want to use a method that continues to add chemicals to your body. Recovering alcoholics and addicts especially are less likely to want to use drugs to try to kick another drug habit. Most have tried to quit smoking in the past, and typically 2 or 3 unsuccessful attempts precede the final victory. Maybe the conventional methods have failed you in the past (i.e. nicotine gum, patches or meds), or perhaps you just prefer to go the natural route anyhow. Many smokers look to methods from natural medicine when ready to really quit for good.

Secrets to Success in Quitting Smoking: Natural Therapies

Physically… Acupuncture is a commonly recommended natural modality for smoking cessation support. Certified acupuncturists can administer a specific protocol of treatments on certain points of the body, geared to minimize the cravings during withdrawal. Typically the practitioner will suggest one or two sessions a week during this stressful period. You can search for an acupuncturist near you.  Don't like needles?  Try Emotional Freedom Technique- EFT is like emotional acupressure for self-care.  You can work with an advanced certified practitioner and even work by phone or Skype. 

Mentally… Chances are you have tried to quit smoking in the past, so doubt and negative thinking may sabotage your efforts this time around. You can give yourself the mental edge with some hypnotherapy. You can of course seek out a certified hypnotherapist, or for a more affordable option try downloading an audio program to listen to daily and every night before you go to sleep. Hypnotherapists have created guided meditations and recorded hypnotherapy for smoking cessation which you can even download as an MP3 for instant gratification. Program your brain with positive thoughts to set yourself up for success and replace the negative obsessive thinking.  Click here to check out this great recommended program by an acclaimed hypnotherapist. 

Spiritually… Don’t forget you can apply the 12 Steps to nicotine addiction as well! If you are not sure how, visit http://www.nicotine-anonymous.org/

Secrets to Success in Quitting Smoking: Natural Supplements 

What do people report as the main reasons behind their fear of quitting smoking in recovery? They typically relate it to their perception that cigarettes reduce "negative affect," (referring to depression, anxiety or irritability), and that these underlying conditions may trigger a relapse, in the absence of the perceived calming effect of cigarettes. So the real issue seems to be what sobriety is all about anyhow- learning to cope with emotional stressors with healthy tools rather than picking up any drug, including a cigarette. But the stress of quitting smoking itself on top of the other potential daily stressors does indeed have physical and emotional ramifications. Natural supplements offer a safe helpful solution, especially for those who prefer not to add pharmaceuticals to their sober regimen.

Physical withdrawal causes stress in the body, and obviously the normal daily stressors that trigger the urge to pick up a cigarette may feel exacerbated during withdrawal. Stress affects the adrenal glands (our fight and flight guys!). Most recovering alcoholics have beaten up their adrenal glands pretty well over the course of their drinking days- and even with stress that continues into sobriety. Smoking hasn’t helped the adrenals either! The best herbal support to recommend given all these factors is one which supports the adrenal glands and your body’s ability to cope with stress. 

Check out Bliss anti-stress formula, which contains a great blend of adaptogenic herbs- they help your body adapt to stress naturally, help stabilize your mood and decrease feelings of anxiety. That’s key especially during this critical period while trying to kick the nicotine habit, when stress seems to be your greatest enemy mentally, and physically. Click here to read about the benefits, ingredients and science behind Bliss to see if it is right for you (you can print out the info there if you want to check with your doctor first). 

The other supplement to consider for increasing your chances for success in quitting smoking is L-trytophan, an essential amino acid which is the precursor to serotonin production. Serotonin is the “feel good” neurotransmitter. According to WebMD, taking L-tryptophan seems to improve the effectiveness of conventional smoking cessation treatment. L-tryptophan naturally improves mood, and supports healthy sleep, both of which are particularly important when trying to quit smoking. And another researched benefit is that L-tryptophan can “help promote healthy reactions in daily and stressful situations”! 

The body cannot produce this essential amino acid so it must be obtained through diet and supplementation. It is best utilized in an isotonic-capable form which also contains niacin and B6 to assure its proper absorption. Click here to learn more about or order the best L-tryptophan supplement available.

Secrets to Success in Quitting Smoking: Eating Correctly 

 

The final natural method that you may not be aware of is a certain eating plan to support your efforts. Another common deterrent to attempting to quit smoking is the feared weight gain. It is true that people sometimes gain 5 or even 10 lbs when they quit. However if you are armed with the correct knowledge to eat the right way, this can be avoided. The best way to avoid gaining weight is to eat a low-glycemic meal or snack every few hours. This will not only naturally help keep you from storing excess fat, it will also help curb cravings and balance your blood sugar levels- which were negatively affected by smoking. Nicotine affects blood sugar, so it affects your metabolism. To help restore a healthy metabolism, learn to use a low glycemic plan to balance your blood sugar. This is the healthiest way to eat in general anyway! Get this great health guide and journal for all the info you need to support your healthy lifestyle change. That will complete your comprehensive plan to finally quit smoking, using the best natural methods to give you the healthy edge to ensure your long term success.

Quitting Smoking In Recovery

Rates of smoking are much higher in alcoholics in recovery than in the general population.

Recovering alcoholics who smoke may think they already quit their worst habit and justify their continued cigarette smoking and nicotine addiction. Many folks in recovery fear trying to quit smoking may put their sobriety at risk, and rationalize that its safer to continue smoking. However, the most common cause of death in long-term recovering alcoholics is related to the health consequences of cigarette smoking! As for sobriety, perhaps they are truly hanging on to their “drug of choice”. 

Old timers talk about the days of AA when newcomers cleaned ashtrays because everyone was permitted to smoke inside meetings. Despite the fact that it’s rare today to find a smoky meeting anymore, there are still plenty of active smokers to walk past on your way inside. Since the beginning, AA’s focus has been solely on alcohol, hence NA forming specifically for narcotics addiction… and there still seems to be a general tolerance for the continued use of nicotine by these recovering alcoholics and addicts alike. 

In the past and sometimes still today, newcomers have been encouraged to not worry about quitting smoking until they get a significant amount of sober time. There is even a tale in the Big Book about a man in early sobriety who relapsed after his wife “nagged” him to quit cigarette smoking! This was likely further fuel for justifying continued nicotine use in sobriety. (Note: it was his “fit of anger” reaction to her nagging, not an attempt at quitting smoking, that led to his relapse.)

Better to quit smoking when quit drinking? 

Today, many clinicians report that quitting nicotine during initial treatment of alcoholism could actually increase chances of staying sober. Think about it – the typical triggers of relapse are various emotional stressors that lead to the desire to numb feelings or “check out”. In our active addiction, the drug of choice is used to quell stressful unwanted feelings (i.e. anxiety, depression, anger, grief, etc). 

The sooner one develops tools for managing these stressors without the use of drugs (including nicotine!) the better. Also, if given the chance wouldn’t it make sense to withdraw from everything at once and get it all over with from the start? But unless directed to do so in an inpatient treatment facility, most reading this will not have that chance. 

Clean, sober and smoking?

Here’s a thought for the day: If you are still reaching for that nicotine on a stressful day, are you truly clean and sober? Technically, at least, you are not drug-free. Regardless of your position on this controversy, having put down the alcohol and narcotics addiction… with a clear head today, don’t you now want to be as healthy as possible? For yourself, and for your loved ones? 

Once sober, we come to a point where we realize we are no longer on a destructive course to an early grave- simply by no longer engaging in the dangers of active alcoholism/addiction. So it makes sense to want to take better care of our bodies since they are going to be around longer than perhaps previously anticipated, and a healthier lifestyle dictates a better quality of life as we continue to age. Quitting smoking is a major lifestyle factor that we do have control over.

Other Health Concerns

Recovering alcoholics and addicts who smoke are more likely to get heart disease, lung disease and cancers of the head, mouth and throat. They are also at risk for an earlier death than those in the general population. It is hard to be happy, joyous and free when battling serious physical maladies. We can take actions today to help ensure happier healthier days and years ahead. Quitting smoking in recovery is possible and tips for quitting smoking naturally are addressed in the next article!

Chemicals in Cigarettes

Ever wonder what chemicals are in cigarettes you are smoking?  There are around 4,000 chemicals found in tobacco smoke, including many poisons and at least 50 of which are carcinogens (known to cause cancer).  

Did you know that along with tobacco, you are also smoking chemicals used in rocket fuel, paint, nail polish remover, insecticide, lighter fluid, batteries, embalming fluid, rat poison, car exhaust fumes, and toilet cleaner?  The well-known poison called Nicotine is one of the most addictive substances known to man.  Many people in recovery from alcoholism and drug addiction continue to battle with nicotine addiction, consuming these toxic chemicals well into their sobriety.

Check other articles on this topic such as Quitting Smoking in Recovery and Best Natural Ways to Quit Smoking, which include research for those interested in kicking the nicotine naturally and getting off all those other poisonous chemicals in cigarettes!

Liver Health and Nutrition

Alcohol use affects the health of your liver, as everyone knows.  Both quantity and frequency of alcohol use can have a serious impact on your health, especially the liver - a vital organ.   If you are a recovering alcoholic, perhaps you have wondered how your drinking days have affected your liver.  Whether you were a weekend warrior binge drinker or a daily drinker, your liver had to process your excessive alcohol intake. 

Binge Drinking vs. Daily Drinking Effects on Liver

Obviously, binge drinking is harmful to your liver- in addition to other areas of your body.  Researchers have also investigated the impact of daily drinking on liver health.  A recent study found that long-term daily drinking, rather than weekly binge drinking, is by far the biggest risk factor in serious liver disease. Generally, patients with alcoholic cirrhosis have been drinking heavily for 10 to 20 years.

Alcoholic liver disease is one of the most serious medical consequences of chronic alcohol use.  Chronic alcohol abuse can cause fatty liver, cirrhosis and alcoholic hepatitis.  Alcohol is a leading cause of liver cancer in the western world.  Among heavy drinkers, up to 100% show evidence of fatty liver, an estimated 10-35% develop alcoholic hepatitis, and 10-20% develop cirrhosis.

For those who have been fortunate enough to escape liver disease, chances are you still did some damage during your active alcoholism/addiction. 

Normal Liver Function

First, consider the fact that normal liver function is essential to life. It filters blood, removes and destroys toxic substances; helps digest and absorb fats; and it is involved in many of the metabolic systems of the body. The liver stores vitamins; synthesizes cholesterol; metabolizes or stores sugars; processes fats; and assembles amino acids into various proteins, some for use within the liver and some for export. The liver controls blood fluidity and regulates blood-clotting mechanisms. It also converts the products of protein metabolism into urea for excretion by the kidneys.

How Exactly Does Alcohol Damage the Liver

There are many mechanisms by which alcohol injures the liver.  The most advanced form of alcoholic liver injury is alcoholic cirrhosis.  Before the 1970's, the cause of alcoholic cirrhosis was believed to be nutritional deficiencies from heavy drinking. Overwhelming evidence subsequently proved that alcohol itself is toxic to the liver. It is now believed that nutritional effects and direct alcohol toxicity interact in such complex ways that the influence of the two cannot be separated.  Other Factors include: genetics, free radicals & acetaldehyde, liver metabolism, gender (women may be more susceptible), and environmental factors (i.e. medications, exposure to pollution).

Other Ways we Damage the Liver

In addition to alcohol use, you may have also used other recreational drugs; perhaps you are currently taking over-the-counter or prescription medication, or have been on medications in the past; currently or previously engaged in unhealthy eating habits, or have been obese.  All of these factors further tax the liver and contribute to your need for a liver cleanse and nutritional supplementation.

Vitamin Deficiencies from Liver Damage

Once liver function is compromised, your body's ability to use vitamins is significantly reduced. The liver is no longer able to process, store or utilize many of the water-soluble vitamins such as thiamin, B6 and folate, and your body is no longer able to use fat-soluble vitamins A, D and E.

Remember also that your liver is also crucial in the transportation of minerals throughout your body.  If it is damaged, the minerals can't get out of the liver. This can result in mineral deficiency throughout your body, as well as a potentially toxic buildup of minerals in the liver. 

Help Your Liver Recover

Recovering alcoholics & addicts, you have already detoxed off of alcohol & drugs.  Whether it was days or years ago, you should absolutely give your liver its own detoxification cleanse!  Use this simple 7-day system to cleanse your liver.  This particular system not only cleanses and detoxifies the liver but also cleanses the digestive system and colon at the same time. It is recommended to cleanse first, then follow up with a liver support protocol that will be better absorbed and utilized due to cleansing first.

For a superior daily multivitamin/mineral formula that is easily absorbed, click here. *Note: choose the without iron version unless you know you are anemic.

For ongoing support of normal liver detoxification activity and overall liver health, two great supplements are Curcumin and Hepatocleanse.  Curcumin has multiple health benefits in addition to liver support, including promoting neurological health, cognitive health, and a strong immune system to name a few. Hepatocleanse contains milk thistle and other safe natural herbs that help to detoxify the liver and blood, supports a healthy liver and gallbladder, and helps excrete the toxins that accumulate over time. Use the links provided to read more about the research and benefits of the best supplements that support liver health and may be especially beneficial for active and recovering alcoholics.

You can also lower your chance for liver disease with healthy eating habits.  For liver health and overall health, eat foods that are high in fiber and low glycemic.  To get a complete education for life on how to incorporate the healthiest eating plan, check out this great health guide and journal.   With these simple yet advanced strategies, you can take charge of your liver health and nutrition to continue to truly recover in BODY, as well as mind and spirit.