Brush Up on Your Communication Skills

Many people in recovery find themselves a bit uneasy when it comes to communicating with others without the crutch of drugs or alcohol. In addition, you may have the added pressure of repairing relationships damaged by years of addiction. So how do you relearn to talk to people? Start with these tips: 

• Be yourself. True friends will need to love you for you, so avoid putting on a false front or attempting to be someone you’re not. Telling lies is never the answer and is a horrible way to establish a solid foundation for a lasting friendship.
• Make eye contact and smile. Body language is crucial when it comes to effective communication, so do your best to look people in the eye and speak slowly and clearly. And don’t forget to smile, which will show the other party that you’re trying to be friendly.
• Be sincere. You don’t have to be an expert on a topic in order to offer a warm and genuine greeting. Address coworkers and neighbors by name and ask how their day is going.
• Pick a mutual interest. Shared interests make for natural conversation starters – for example, if you love to garden and your neighbor has an interest in gardening, too.
• Stay up-to-date on newsworthy topics. Read or watch the news so you’re at least somewhat familiar with current events. This will give you some ideas to add to a conversation or start a discussion with someone else.
• Learn to listen. Conversations are a two-way street, so even if you’re excited about the subject matter or feel the urge to interject, it’s important to slow yourself down, pay attention to what the other person is saying and wait for your turn to talk.
• Practice with someone you trust. If you’re nervous about talking with others, practice striking up a conversation with a loved one or close friend – or practice by yourself by talking to the mirror. Like everything else in recovery, the more you practice, the easier it will become.

Employment and Educational Assistance 
Rising Roads offers women comprehensive employment and educational assistance, including interview coaching, resume building and professional networking. To learn more about how we can help you find your way into the workforce and regain your confidence, call today: 866-746-1558.

What to Eat to Beat the Bloat

Years of addiction can wreak havoc on your digestive health, including dealing with some bloating during recovery as your body begins to heal. The good news: You can take some steps to better care for your belly -- and perhaps one of the easiest (and yummiest!) is eating the right foods. 

Start with these fruits and veggies, which are loaded with fiber, antioxidants and vitamins to help you de-puff, feel great, and power through your recovery. 

• Cucumbers: These veggies contain quercetin, an antioxidant that helps reduce swelling. If you eat the skin, you can also benefit from caffeic acid, an antioxidant known to help nix inflammation. 
• Asparagus: Not only is this veggie a natural diuretic but it’s also a prebiotic, which increases the probiotics or “good bacteria” in your digestive system. 
• Leafy greens: Loading up on spinach, kale, and Swiss chard will give you a healthy dose of magnesium to help keep digestion and fluid balance on track.
• Avocados: Rich in soluble fiber, this superfood helps you stay full sans gassiness. 
• Tomatoes: Tomatoes are roughly 95 percent water and they’re loaded with vitamin C, lycopene, and other antioxidants that can help you de-bloat.
• Kiwi: This fruit contains actinidin, a natural enzyme that helps digest protein and prevents bloating. Plus, it’s a great source of fiber to help keep you regular. 
• Watermelon: Snacking on this water-dense food – watermelon contains more than 90 percent of water – is a great way to up your H20 intake and flush any excess salt in your body.  

Eating Healthfully During Transitional Residential Care 

If you are graduating from a stabilization program and realize you need more help, then our Rise Up Program is for you. During transitional residential care, you’ll learn critical life skills for independent living, including nutritional guidance. To learn more, call today: 866-746-1558.

Are You Being Good to Your Bones?

Mother’s Day marks the first day of National Women’s Health Week, an observance led by the U.S. Department of Health and Human Services Office on Women's Health. The goal: to empower women to make their health a priority. Experts suggest that women pay particular attention to their bone health. After all, one in three women suffer from osteoporosis, according to the International Osteoporosis Foundation, and addiction can sure do damage to your bones. 

Did You Know?

• Abusing drugs and alcohol can prevent your body from absorbing vitamin D, which plays a critical role in calcium absorption necessary for bone health.
• Certain abused substances, including alcohol and opioids, are study-proven to reduce bone density, upping your risk for the bone thinning disease osteoporosis. 
• Clinical depression, which often co-occurs with a substance abuse disorder, is also associated with an increased risk of osteoporosis.

Doing the work to get (and stay) sober is the perfect start toward safeguarding your bones – so, if you’re already in recovery, give yourself a pat on the back! In addition, you might want to add some of these bone-boosting tips to your healthy to-dos to prevent osteoporosis:

• Know your family health history. In 50 percent of osteoporosis cases, genetics plays a role. 
• Schedule a bone density screening. The tricky part of this “silent disease” is that you won’t know you have until you get tested (or you break a bone).
• Eat to beat osteoarthritis. Some bone-friendly foods to add to your diet: Sardines, canned salmon (with the bones), almonds, dark green, leafy vegetables, milk, yogurt, cheese, calcium-fortified juices and breakfast cereals.
• Stop smoking. Okay, easier said than done. But know this: Smoking cigarettes can rob your bones of vital nutrients, including calcium, and increase your risk of broken bones. 
• Make exercise a priority. Staying active and exercising helps to strengthen muscles and improve overall bone health, according to the National Osteoporosis Foundation. In particular, there are two types of osteoporosis exercises important for building and maintaining bone density: weight-bearing and muscle-strengthening exercises.

Let Us Fuel Your Recovery
Rising Roads offers weekly nutrition classes, in addition to shopping preparation and cooking classes. The camaraderie of cooking together, gaining new skills, learning new recipes and enjoying the process is a positive move forward. To learn more, call today: 866-746-1558.