Inpatient Alcohol Rehabilitation Explained
Posted on October 26, 2011 | Drug Abuse.
Inpatient alcohol rehab programs are often the last thing standing between an alcoholic and an untimely demise such as alcohol poisoning, an alcohol-related crash, liver disease, violence and ultimately, death. However, the most difficult part of alcoholism is acknowledging that there is a problem and reaching out for help. Understanding what to expect at an inpatient alcohol rehab center can make it easier for someone suffering from the disease of alcoholism to take that first step and pick up the phone to get treatment. The following is an explanation of what to expect at each stage of treatment for alcoholism.
The first major step is to detox. Detox refers to the process whereby the body normalizes itself after becoming physically dependent on a drug or alcohol. This occurs because neurons in the brain are essentially repressed by chemical processes that take place during substance abuse. In effect an alcoholic’s body cannot immediately operate normally when alcohol is suddenly withheld from the system. When this occurs the neurons that were suppressed into a sleep-like state suddenly awaken again and become hyper-active, sending confusing signals and firing far too often.
Detox must occur in a medically equipped facility because the process can lead to uncomfortable and sometimes dangerous symptoms as a result of Acute Withdrawal Syndrome. Detox usually lasts from 5 to 10 days, after which time a patient is guided into a longer term treatment program for alcoholism. There are three main types of alcohol rehab centers: inpatient, outpatient and day/night programs. Inpatient is widely considered to be the most effective because it is also the most intense.
Inpatient alcohol rehab programs are usually 30 days in duration but can be as long as 60 or even 90 days. The differences in duration are because treatment plans are very individual and will vary from person to person. During inpatient treatment the recovering alcoholic will live in the same facility where they receive treatment. The treatment plan will usually consist of the following evidence-based practices:
- Reality therapy: teaches a person to control the things they can and learn to cope with the things they can’t
- Cognitive behavioral therapy: teaches a person that actions can and must be controlled
- Psychotherapy: seeks underlying causes and triggers, diagnoses co-occurring conditions, manages denial
- Family therapy: involves family members who have a different outlook and often need healing as well as the addict
- Group therapy: allows an alcohol to learn from others and share in a social setting that builds support
Inpatient alcohol programs usually consist of around 40 to 60 hours of these therapies each week. When therapies are not in progress the patient will be expected to cook, clean and shop for themselves, attend appointments and take part in group recreational activities to learn how to live again without the use of alcohol. Most inpatient programs are well-supervised and semi- secure in order to prevent drugs or alcohol from being brought on the premises.
A Sample Day of Good Nutrition and Exercise
Posted on October 22, 2011 | Nutrition.
So many of us want to eat better and exercise more but don’t know where to start; here is a sample day to give you some ideas on how to make small, simple better choices that add up to a healthier, happier you. Remember, there is no reason to make a huge overhaul of your routines all at once, the best way to make lasting change is to incorporate new habits one at a time.
Try to wake up at the same time every morning, sleeping in on the weekends can feel great but it leads to trouble when you have a hard time falling asleep at a decent time for your Monday morning wake up. Having a regular wake up time makes it easier to consistently fall asleep when you want to at night and will ultimately lead to having more energy through the day and less reliance on pick me ups like sugary coffee drinks and candy/sweets to get through slumps.
This sample day includes breakfast, of course, there is a reason “it’s the most important meal of the day” is a cliché. If you think you can’t stomach eating that early or don’t have the time, start small with yogurt, fresh fruit or a smoothie. Start your day with a balanced meal filled with lean protein and complex carbohydrates and you’ll find that you have the willpower and stamina to make optimal choices all day long.
If you have time to exercise after breakfast, great, but if not there are still ways to move a little more during the day. Can you walk to work? If not, how far away can you park? If you can, take the stairs instead of the elevator. People who work at a desk all day long should take frequent breaks to stretch and move their legs, not only to get a small bit of exercise but to keep your circulation moving.
Bring your own snacks and lunch to the office to avoid the vending machine and restaurant trap. This will not only help you save time and money, but will be more nutritious and delicious, too. A great benefit to brown bagging it is having the extra time that you won’t spend waiting in restaurants or the drive through line to take a refreshing walk during your lunch hour. Not only will the exercise feel great but getting natural light is vital to a feeling of well being but remembers to wear sunscreen!
For those who want to work out, plan on doing it no sooner than three hours before you want to get to bed. Exercise will make your muscles tired but also get you revved up so it’s hard to fall asleep. If you can’t work out any earlier during the day, try to fit it in before dinner or right after so that your sleep is not disrupted.
Getting food on the table for dinner after a long day can be a challenge, so look for meals that you can prep ahead of time and have ready in minutes. Salads are usually easy to throw together and with the addition of lean protein will be a filling, healthy meal. This sample day doesn’t include drastic changes but small habits that add up better health and more energy.