Sober Synthesis

• Our ability to make choices (respond versus react) are strongly influenced by our core biological stability. 
  • Our primitive nervous system (react) will likely override our evolved cognitive nervous system (choosing a response) when imbalanced.
• Fundamentals for core biological stability are restorative sleep, relatively balanced nutrition, movement (exercise), and connection. A mindfulness activity and/or a breathing activity also significantly enhances our ability to make thoughtful choices.
  • When any of these fundamentals are compromised, our ability to make thoughtful choices diminish.
• Restorative Sleep
  • Addiction severely disrupts restorative sleep, especially REM sleep, and restorative sleep often remains disrupted during early recovery.
  • Quality sleep is essential for neuroplasticity.
  • Some lesser known “sleep hygiene” essentials include:
    • Go to sleep around the same time. A consistent sleep schedule is more important than the amount of time slept. 
    • Safe exposure to sunlight for optimally 2 hours a day. Exposure for even 2 minutes within 2 hours of dawn can have a significant impact.
    • Avoid light, even briefly, including blue light (e.g. cell phones) after going to sleep (very important).
• Nutrition and Hydration
  • We have sensors in our gut that send signals to our brain independent of taste (e.g. sugar).
  • When we ingest sugar, our brain releases dopamine (motivation, craving, desire, reward). Dopamine stimulates appetite. 
  • When we ingest carbohydrates, our brain releases serotonin (happiness, focus, calm). Serotonin suppresses appetite.
  • We subconsciously detect proteins (amino acids that are building blocks of muscle and neurochemicals). We feel full when we ingest an adequate amount of protein.
  • Dehydration can impair cognitive abilities and memory.
  • Proper hydration boosts serotonin production, and positively affects mood and cognitive functioning.
• Movement/exercise
  • Releases endorphins (blocks pain and increases sensations of pleasure), endocannabinoids (help regulate sleep and mood), and dopamine ( reward, motivation, memory, attention, and even regulation of body movements).
  • Promotes neuroplasticity
  • Increases oxygen supply to the brain promoting potential improvements in executive function, which includes working memory, flexible thinking, and self-control.
• Connection
  • A perception of loneliness triggers a fight-or-flight response.  With stress response activation: We act fearful, defensive, and self-involved, all of which drive away people who might actually want to help, and tend to stop lonely people from doing what would benefit them most: reaching out to others. 
    • You can be alone without feeling loneliness and you can be surrounded by people and yet feel all alone.
    •  Building compassion and connection to self, whether introverted or extroverted, is key. 
• Intentional Breathing
  • Breathing intentionally is a fundamental gateway for self connection, self empowerment, and overall health and wellness.
  • During inhale (diaphragm moves down): the heart temporarily expands and blood moves slower which prompts your sympathetic nervous system  to increase the heart rate.
  • During exhale (diaphragm moves up): the volume of the heart is reduced and blood flow accelerates which sends a signal from the parasympathetic nervous system to slow the heart rate.
• Mindfulness practices 
  • Increase alpha waves (stress reduction and increased creativity).
  • Increase gray matter (significant role in mental functions, memory, emotions and movement)
  • Improves connectivity within the brain.
  • Boosts dopamine and serotonin.
  • Stimulates neuroplasticity, potentially fostering structural growth in the hippocampus.

Proposed questions for thought/sharing:

1. Are these core fundamentals established for you? How did you establish them? How have these fundamentals supported empowering your decision making and recovery?
2. Have any of these fundamentals been a challenge to establish? Any ideas how you will start and/or maintain these fundamentals?
3. Do you have any other fundamental activities that support your decision making and recovery?

Disclaimer

This summary is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.