7 Ways to Get Healthy in Sobriety

No matter how long you have clean and sober, it is absolutely crucial that you have a rock-solid plan of recovery in place. Having a plan that incorporates many components that can be easily modified as you grow in your recovery is important in allowing you to keep moving forward in sobriety. While having 12-step meetings and essential life and coping skills in your arsenal are definitely important, you must also adopt a lifestyle which will keep yourself healthy. Being healthy goes beyond your immediate physical health, you must also address your emotional and spiritual health if you want to give yourself the best chances of experiencing the joys of long-term recovery.

The Benefits of Health in Staying Sober

The benefits of getting and staying healthy in sobriety are obvious. Drugs and alcohol slowly destroy the body, and chronic use of these substances ultimately takes a heavy toll on everything from your respiratory system and circulatory system, your skin and the way your brain functions. Additionally, drugs and alcohol are likely to make you feel weak and sluggish with prolonged use. When you are constantly lethargic it will have a negative mental effect, and the lack of physical energy manifests itself psychologically. As a result, when your body doesn’t feel good, your mind won’t feel good.

When you adopt an all-around healthy lifestyle that addresses your mind, body and spirit, your entire being will achieve harmony within itself. From taking in vital nutrients and getting your brain the oxygen and blood it needs to function properly to adopting a strong and individual sense of spirituality, you will begin to feel better about yourself and the environment around you. You become more in tune with yourself, and you gain a strong sense of confidence and self-esteem.

7 Ways to Get and Stay Healthy in Your Sobriety

The following are seven basic but essential ways that you can incorporate health and wellness in your sobriety. These building blocks provide the foundation on which you are able to create and sustain meaningful long-term recovery.

fit man running

Adopting a Healthy, Well-Balanced Diet


The first pillar in building overall health and wellness in your sobriety starts with proper nutrition. By adopting a well-balanced diet and healthy eating habits, you will have the vitality and energy you need feel your best. A solid diet is essential to your recovery for one simple reason; proper nutrition restores organs and tissues and helps restore normal brain functioning. The basics of a well-balanced diet includes fruits, vegetables, grains, plenty of protein and omega-3 rich foods such as seafood. You should also work to minimize your intake of processed foods and those items that are loaded with sugar. Additionally, you should also limit or eliminate your use of caffeine.

Exercise: It Does Your Brain and Body Good


Engaging in regular and vigorous exercise dramatically improves your brain functioning and circulation. The great benefit of exercise in your program of recovery is the fact that you don’t need to invest in a gym membership or purchase expensive gear to reap its’ full benefits. Exercise can take all forms; you can go for a brisk walk, lift weights, do yoga, jump rope, ride a bike, the possibilities are endless and limited only by your imagination. For extra motivation and support, you can invite a family member, friend or even a group of friends. Even though exercise is beneficial, you want to avoid overdoing it. Find a day or two where you can simply rest, relax and recharge.

A Good Night’s Sleep is Your Friend


For some people in recovery, the inability to sleep can cause stress to the degree that it actually triggers the person in recovery to fall into relapse. A lack of sleep also decreases the ability for people to effectively make decisions and it can take a toll emotionally and psychologically as well.

To get the eight hours you need each night, you need to create a sleep environment that is free of distractions such as cell phones and laptops. Having a favorite book or magazine to read will keep you engaged and help bring about sleep. You can also make a small and healthy snack before bedtime. Additionally, you also want to avoid caffeine before bedtime as well as exercise.



Achieving physical health is very important in maintaining your hard-earned sobriety. However, you cannot forget your emotional health. If anything can ruin one’s recovery, it is the bottling up of feelings and emotions. It is important to find a healthy outlet to let those emotions flow so that you can find ways to effectively deal with them–and writing in a journal daily is a great “mental exercise”.

Get into the habit of writing what you feel down, and don’t hold back! Let your feelings flow and don’t worry about punctuation or how things look. You can doodle, draw a cartoon, use different types of ink–whatever you need to get across what you are feeling. Once you see what you feel on the page, you are able to come up with ways to deal with what you are feeling in a healthy manner.

young girl journaling

Develop a Strong and Individual Sense of Spirituality


Addiction takes away the power of an individual to connect with themselves, the world around them, and the relationship they have with a greater power. Incorporating spirituality into recovery helps us get back in touch with ourselves, makes us humble and helps us realize that we aren’t the center of the universe. While spiritual practice can involve practicing in an organized religion, spirituality can also mean the simple practice of just being grateful for today and appreciating the small victories in life.



An important part of a healthy body is a healthy mind, and those with a healthy mind focus on the here and now and not the past or the future. Engaging is some form of mindful meditation is an excellent way to improve your mental fitness and increase your mental health. For many in recovery, practicing meditation can simply involve finding a quiet space, sitting comfortably and taking 10-15 minutes a day to focus on their breathing. The best thing about meditation is that the techniques are relatively easy to master and it can be done anywhere and anytime. You can also engage in more formal meditation practices and incorporate yoga and other similar practices into your meditation routine.

Adopting an Attitude of Gratitude


What is the biggest tip that you should follow if you want to stay healthy in your recovery? The answer is simple: take time to acknowledge the things that you are thankful for in your life. Practicing gratitude has many health benefits–it can improve your self-esteem and helps you sleep better. Additionally, practicing gratitude also minimizes hypertension and boosts the immune system–all of which are important in maintaining your healthy, substance-free lifestyle.

Are You Ready To Make the Ultimate Commitment to Yourself?

If you are tired of struggling with your substance abuse, Dream Center for Recovery features the quality drug treatment programming and expert care that can turn your goals into reality. As a premier drug and alcohol treatment facility, the addiction professionals at Dream Center for Recovery utilize the best in traditional and holistic treatment services to create an individualized plan of treatment that will address your specific needs.

Call us today and make recovery a reality.