Nutrition
Calories give your body what?
energy
Gastrointestinal disorders can be a side effect of SUD. Some of those disorders can lead to nutrient deficiencies, impairing the body’s ability to absorb and utilize essential vitamins and minerals. A healthy gut is essential for nutrient absorption and overall well-being. ______-rich foods like yogurt and fermented foods can promote gut health and improve nutrient uptake.
Probiotic
___-___ means taking time to do things you enjoy and taking care of yourself. When used consistently, this can reduce stress, relieve uncomfortable emotions, and improve physical health. This can look different for everyone.
Self-care
Every day, especially during physical activity, you drink this to hydrate
Water
Water is important because it prevents constipation, lubricates joints, protects internal organs, and aids in the absorption of other nutrients.
True or false: recovery and nutrition are a "one-size-fits-all" plan
False, it is important to base any changes or nutrition plans on your individual needs
Name two macronutrients
carbohydrate, protein, fat
While hunger cues can be ignored by individuals in active addiction, they often return in recovery. This can result in cravings, typically for ____ foods.
sweet
What are three things that can promote positive mental health?
Exercise, mindfulness, friendships, therapy, getting enough sleep, eating healthy, hobbies (will accept anything that is a positive outlet)
Name three things that exercise helps improve
sleep, cardiovascular health, mental health, energy, stress levels
True or false: all stress is bad
False, stress is a natural reaction your body has to certain events. When stress becomes too much to handle, that might be an indication to find a healthy outlet that works for you or reach out to someone you trust and feel comfortable with to talk to.
This macronutrient is the body's main source of energy; without this macronutrient, the brain can’t properly function, blood sugar becomes unstable, and neurotransmitters become disrupted.
carbohydrate
Intake of which of the following should be monitored because it triggers the same reward centers in the brain as do substances while also impacting sleep and anxiety?
a. Sodium
b. Sweets
c. Monosodium glutamate
d. Caffeine
d. Caffeine
Name one hormone the body produces when stressed:
epinephrine (adrenaline), cortisol, and norepinephrine
Exercise helps this system which includes your heart, blood vessels, and blood
cardiovascular system
True or false: Because individuals recovering from SUD may mistake natural hunger for drug cravings, it is important that they maintain a balanced diet with sufficient vitamins, minerals, and amino acids.
True, Vitamin deficiency is common among individuals with SUD. Vegetables restore vitamins and nutrients that substance users might have been lacking. Similarly, egg whites contain essential nutrients such as protein, L-tryptophan, and L-tyrosine (amino acids).
What is protein's role in the body/what does it help with within the body? Name two things
Protein helps with growth, development, repairs cells, vital for muscle and connective tissue, and helps produce hormones and neurotransmitters
Metabolic syndrome (ex: increased abdominal obesity, hyperglycemia, abnormal cholesterol, and hypertension) is most common among those who abuse which of the following substances?
a. Opioids
b. Marijuana
c. Stimulants
d. Alcohol
d. Alcohol
The mechanisms through which substance use contributes to this condition includes increased cell damage, reduced energy production, and cells' reduced antioxidant potential. Some substances, like alcohol, may lead to higher calorie intakes, increased weight circumference, and poorer nutritional profiles, all of which will lead to an increased metabolic syndrome risk.
Salmon is rich in ____-__ that may help with depression by assisting in the uptake of neurotransmitters and decreasing inflammation
omega-3 (fatty acids)
What is the recommended amount of time per week adults should be active?
Each week adults should get 150 minutes of moderate-intensity physical activity with 2 of those days being muscle strengthening activity
Moderate-intensity aerobic activities: walking fast, water aerobics, riding a bike on level ground or with few hills, playing doubles tennis, pushing a lawn mower
Muscle strengthening activities: lifting weights, working with resistance bands, doing exercises that use your body weight for resistance, heavy gardening (e.g., digging, shoveling), some forms of yoga
You can do activities that strengthen your muscles on the same or different days that you do aerobic activity—whatever works best for you.
True or false: substances can substantially influence how a body functions and metabolizes food
True, bowel changes and weight loss often occur with opioid use disorder, and damage to the stomach lining often occurs with chronic alcohol use. Heroin use has been shown to decrease appetite. The metabolic and nutritional changes seen with SUDs often result in inadequate food intake and poor absorption of nutrients.
Carbohydrates aid in the production of _____, which is a neurotransmitter that is necessary in facilitating mood stability, aids in sleep, and helps curb food cravings
serotonin
Certain nutrients are not absorbed as well in the body during substance use, name one:
vitamin D, B vitamins (B1, B6, B12), iron, zinc, vitamin C, magnesium, and amino acids
_____ can affect an individual’s willingness to seek treatment or talk to a healthcare provider about their substance use
Stigma
How do you determine what moderate-intensity physical activity is based on your body's physical response? There are two answers
Moderate-intensity aerobic physical activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if it’s a moderate-intensity aerobic activity is that you’ll be able to talk, but not sing the words to your favorite song.
True or false, our bodies need some inflammation
True, it’s necessary for tissue repair and for fighting against infections – but too much of it can cause problems; especially in the brain.