Lifestyle Changes that Support your Quit and Improve your Health

[NoSugar]

We've all made major changes in our lives in addition to not drinking but discussions of them are scattered among various threads. Perhaps we could develop a thread where people share what did and did not work for them, things they had to tweak or abandon entirely, and any ideas they'd like to try but could use some input from someone with experience.

Some changes I've seen mentioned are more (or less or a different type of) exercise, learning to meditate,gratitude practice, developing new hobbies, changing or quitting jobs, letting go of detrimental relationships, getting a pet, improving sleep, seeking professional counseling, opening up online or to friends and family in the real world, and any of a number of changes in patterns and practices we associate with and that promote drinking alcohol.

Many of us have made dietary changes to help us quit and make us feel better. These encompass a wide range from intermittent fasting to vegan/vegetarian, paleo, low-carb,low-fat, real (low or no processed) food, gluten-free, dairy-free, sugar-free, high-protein, or any combination thereof diets. Some people take supplements that they swear by and others don't. There clearly is no one right way to eat – we're all individuals and we each need to find what works for us. What all of these changes seem to have in common is that they are not the standard Western diet that has contributed to such a high incidence of poor health.

Perhaps we could each post what has been working for us, then people who are starting out or who want to make further changes to improve their health would have a place to ask questions and get some specific details about what to do. My hope is that this could be an informative thread, with our ideas supported by documentation so others who are interested could learn more. It wouldn't be a place to judge the choices others make but would be one to discuss the merits of different approaches.

[NoSugar]

Here's what has worked for me so far (I'm always open to further change and improvement!)

Key behavioral changes
-Being honest here about the situation I was/am in
-Actively avoiding perfectionism
-Being consciously and consistently grateful for what not drinking gives me
-Learning alternative ways to handle stress (yoga, meditation/mindfulness, hypnosis apps)
-Learning all I can about the biology, physiology, and psychology of addiction

My diet had evolved since the early 90s to deal with other health issues that arose so it didn't change much other than the really big and important change of no longer drinking wine every day. Continuing to eat the way I do (gluten and alcohol-free, low to no added sugar, low starchy carb, moderate protein, relatively high fat, and high-quality, non-processed or minimally processed foods) maintains my health and therefore supports my quit. Deviations, especially in the sugary carb area can set up a desire to drink so I actively avoid that.

The things that I know others avoid but that don't bother me are caffeine and dark chocolate. The only way to know what works is to do the experiments!

[Eloise]

Great idea NS, I will add some insights tomorrow, bedtime over here!

[Eloise]

For me jumpstarting my quit, once and for all, was the hardest part to get right so I will start there: took supplements and the vitamin powder for about 6 months, all the Calme Forte & LGlut I needed everyday, lots of naps, and was constantly posting.

I still listen to the Bubble Hour, it helps me to feel connected and 'normal.' I also listen to guided sleep recordings on youtube for anxiety and to sleep better.

After about 6-7 months I tackled my diet. I try to follow the Paleo philosophy as it seems logical to me. I avoid all processed foods and joined Hello Fresh meal program. We are now eating vegetarian menus only.
Note: at first ate a lot of fruits. I started with bananas for cravings, before bed... then went to pineapple, oranges... Now I eat tons of apples, berries, oranges...lemon water...

I picked up horseback riding, yoga & meditation as well as trying to get into a regular schedule of productive art work. This was after 8 months though. In the beginning not drinking was rather a full time job to be honest.

I still need to find an art community, but am happy with my online community.

I constantly remind myself I must not get complacent in my quit.
It is so obvious to me how much my life has improved over the last year, i must not get lazy. Oh, and after all this time I think my short term memory continues to improve little by little.

I will post more as I think of it!

[paulywogg]

Excellent, much needed thread NS I'm so tired of combing through old HH threads to look for tips on supps,diet,etc,can you share a typical day of your diet? I honestly think that's key to a quit,if diet sux,obviously the body and brain can't rebuild and function properly,Ihope more long termers post some hints,tthanks

[kronkcarr]

This is a great topic. Thanks.

I quit over drinking and daily drinking with baclofen. It allowed me to slow down my thinking. I realized how much of myself I gave away so others would like me.

One of the biggest changes was that I was able to name my emotions. Before baclofen I was either pissed off or getting through. I learned what anger, frustration and sadness felt like. I realized that people act how they do and mostly it's not personal.

I dropped people from my life. I stopped trying to form a love relationship. I got better at doing things around my house and I got better at my work. Each thing I did better helped me gain confidence and self esteem.

Baclofen causes a low level nausea for me so food was tricky. I mainly eat to fuel and usually I make healthy choices.

I took more pride in my home and took better care of it. I'm grateful to own my home and thankful to those who made it possible.

I've run off and on most of my life and I started running again. Initially I had no plan but months ago I decided to run a week long race next March on the other side of the globe. Last week I hired a trainer because I have no idea how to train for the race. Never would I have made such a long term goal or had the money to hire help.

My world is totally different. I'm mostly happy, healthy and 100% grateful. I could never have imagined how I'd be 2 1/2 years later.

[scottish lass]

Thanks NS

• Consciously being happy - putting a smile on my face and it lasts
• Self-care - to the little things like lotion, brushing teeth twice a day, skin care, hair care
• Use of lavender
• Eating fresh, in season food – farm eggs, real fruit and veg
• Buying flowers instead of wine - replacing the "gift" to myself
• Chocolate and ice-cream
• Walking - did start running and need to go back to it
• Ensuring adequate sleep
• Change in routine - including new grocery store - to break habits
• Awareness - acknowledging sad, mad, bad feelings and facing them
• Awareness – realizing what makes me feel good, and not feeling guilty about enjoying it
• Awareness – putting a name to feelings, being ok feeling content and not looking for more
• Attaining financial stability
Enjoying the small things
• Putting toxic relationships behind me, and forgetting feeling of failure about them

[NoSugar]

It allowed me to slow down my thinking. I realized how much of myself I gave away so others would like me. ... I realized that people act how they do and mostly it's not personal.

Thanks for explaining how Bac worked for you, Kronkcarr. It must have felt like a miracle. Your running goal is so exciting and optimistic. I hope you enjoy the training and the event!

This part of your post certainly resonates with me and I must say, it is an ongoing struggle. I just read an article on the topic today and now you've given me a reason to share it :
http://www.creativitypost.com/philos...ed_by_everyone

[NoSugar]

can you share a typical day of your diet? I honestly think that's key to a quit,if diet sux,obviously the body and brain can't rebuild and function properly,Ihope more long termers post some hints,tthanks

Hi, Pauly.
I drink black coffee when I get up. Breakfast and/or lunch (or often a single late-morning or early afternoon brunch) would be something like leftovers, eggs with vegetables and cheese, nut butter with apple/celery, or Greek yogurt with nuts and berries. A snack could be some olives, nuts, pumpkin seeds, or coconut flakes. I usually drink a bottle of Kombucha (instead of wine!) in the late afternoon (and one is always enough :wink. Dinner is meat, poultry, or fish, a salad with vinegar and oil, one or two vegetables, and a couple squares of 88% dark chocolate for dessert.

I also hope some people so who have reclaimed their health in different ways like vegetarianism contribute, too.

[treetops]

Pauly and NS - Might as well jump in as I am a long term vegetarian of almost 30 years (although added fish later in life - so now a pescetarian). I had a goodish diet before I quit - so that probably helped a lot.The problem with my diet in my drinking days was AL - and also the salty snacks I would consume when I was hungry and drinking. I also used to skip meals sometimes and then not eat so well.
Now in my sober years, I don't get salty or savory cravings nearly so much. I do eat more sugar than when I was drinking but its really small- maybe a few squares of chocolate and some ice-cream. Not huge quantities. I just gag at the thought.
My attitude to diet in the early quit-days was not just about the content of the diet but about control and self-care. As soon, as I started to screw my usual patterns and diet up, I was more likely to want to drink. I needed regular meals, satisfying but not too bulky so that I felt uncomfortable. For many years my diet has had a lot of lentils/beans and spinach in it - I make mediterreanen style soups and add lemons, parsley, coriander, pepper - whatever. But I eat cheese and sometimes eggs. We eat lots of salads and I am not against grains - wholewheat bread, tortillas etc. Also eat nuts and seeds.
And we still sometimes have cake and biscuits in the house - as my daughter loves sweet things and likes to bake. She made a pumpkin pie last week - all from scratch and no tinned stuff. I had a sliver, but rich for me.
Guess I have rabbited on again - but I think different diets work for different people and in my book, its best not to get too obsessive. Sure, For some people thats fine - but it can lead to all sorts of tensions for others - and set up a taboo thats just crying out to be broken.You need a diet you can live with and is not going to cause too much anxiety.

[LavenderBlue]

I like this idea, great topic for a thread!

It's helped me (and I moved this way a piece at a time, not all at once) to make sure I get 3, or better yet 4 smallish meals a day and healthy snacks when needed. Calorie counting with a phone app actually seemed to work best for me to get started, and also taking the time to pay attention to portion size. I started cooking more meals at home which also makes it much easier to make healthy choices. I did cut soda completely out of my diet, though I still drink coffee in the morning. I haven't completely cut anything else out of my diet, I've just cut back on things like butter and cheese. I've had to be careful about dietary changes since I know I'm at risk for developing an eating disorder - I didn't listen when I was told I was at risk for alcoholism and I know how well THAT went. So the goal for me is healthy, balanced, and a reasonable amount of food based on my activity level. If I start feeling panicky about going out to eat with my family or any type of food makes me actively uncomfortable I know I need to back off and get some perspective. I also don't let myself get hung up about food if I'm having a tough craving day - if a bag of Skittles is going to help get me through then I'm buying a bag of Skittles.

Adding exercise to my schedule has definitely helped, both for my health and my overall mood. I either walk my dog for 20-50 minutes, or spend time on an exercise bike in my house. I started doing crunches, pushups, and light weights but I've got to say that's been on pause while my body gets used to the physical demands of the new job.

Smoking was a huge drinking trigger for me, so I wound up quitting that at almost the same time. That 100% would not work for everyone, and full disclosure is that I was content with changing from real cigarettes to ecigs. I know not everyone is ok with ecigs and that's ok! For myself I needed to lose that drinking trigger but quitting all the way would have jeopardized my ability to quit drinking.

The other thing that not everyone would be comfortable with is that I'm working with my doctor to find a safe and nonaddictive medication to help control my depression and anxiety. I was diagnosed with both of those before my drinking got out of hand, so I wasn't surprised when sobriety helped but did not "fix" those issues for me - I've been dealing with them to one degree or another since I was very young. Your mileage may vary and I'm certainly not a doctor! I think it's also important to know that no medication is going to be magic cure.

Other things I'm working on involve trying to break out of my habits of perfectionism, being hard on myself, and setting unrealistic expectations. When I do that to myself I run myself ragged and then fall apart, it was never a healthy cycle to be in. I'm working on finding a career that's better suited to me than the retail management I'd been doing, and I think that's going to help immensely in the long run. I'm also trying to give myself "permission" to spend time on hobbies I'm passionate about.

I know there's probably more, but that's what comes to mind right now!

[little beagle]

For me learning how to be grateful for the changes that came into my life from not drinking has been one of the most important things that has helped keep me on track.

[Turnagain]

For me, the process of rewiring my brain has been an exciting adventure. Practicing the daily attitude of gratitude, and learning how to harness the monkey mind through meditation has made me feel better than I can ever remember. I also feel empowered by learning about the realities of addiction and the facts of what alcohol does to our entire system. And I feel encouraged by what new research promises to reveal about the nature of alcohol addiction in the near future. The facts helped save my life and I want that for others!

[Turnagain]

And....NS....our sweet thread leader - this is a great idea- Thanks, oh wise and AF one!

[melissah]

Thank you. You just exposed me to the bubble hour. Day 1...argh!