Thanks to Headway Healthwise - A Self Help Guide to Quitting Dependency by H Walji & Dr a Kingston

NUTRIENTS TO RESTORE HEALTH & VITALITY

ANTIOXIDANTS

VITAMIN B and BETA CAROTENE (PRO-VITAMIN A)
Responsible for growth an maintaining an active thymus.
Food sources: liver, carrots, green leafy vegetables, milk and butter.
VITAMIN C
An antiviral, it boosts production of prostaglandin E1 (a compound which stimulates the muscles and affects the nervous system) and increases T-lymphocytes. It detoxifies many bacterial toxins and increases production of interferon (proteins made by cells in reposonse to virus infection that prevent the growth of the virus).
Food Sources: potatoes, fruit juice, citrus fruit and green vegetables. The vitamin C content of these foods is affected by over-cooking (vitamin C leaches into water), the season, variety and freshness of the food. As a general guideline, foods which are at their freshest and eaten raw or lightly steamed with, in the case of root vegetables, the skin left on, will retain more of their vitamin C content.
VITAMIN E
Neutralises free radicals and hence protects against the effects of air pollution. Vitamin E combines with other nutrients to improve resistance to infections.
Food sources: wheatgerm, green leafy vegetables, sunflower seeds, almonds and safflower oil.

OTHER NUTRIENTS

IRON
Without iron antibodies, the immune system's defence cells cannot be produced. Iron is essential in the activation of the enzyme used by white cells to attack foreign bodies.
Food sources: lamb's liver, dried apricots, wholemeal bread, corned beef and egg yolks.
SELENIUM
Selenium protects against the effects of free radicals and from the toxic efffects of mercury, arsenic, cadmium and lead. It is required in the production of antibodies and by the white cells to recognise invading organisms, so a lack of selenium is also used to keep the heart healthy.
Food sources: offal, fish and shellfish, wholegrains amnd cereals and dairy products.
ZINC
This mineral is found in the muscles, liver, kidneys and eyes, and in men in the prostate gland and sperm. Zinc functions in more enzymatic reactions than any other trace mineral: zinc deficiency therefore has numerous effects throughout the body.
Food sources: oysters, brewers' yeast, shellfish, wholemeal bread, beans and pulses, and rice.
MAGNESIUM
Magnesium helps in reducing stress. 65% of the body's magnesium is found in the skeleton. It is necessary for calcium, phosphorus, sodium, potassium and vitamin C metabolism, the conversion of blood sugar to energy, DNA replication, nerve and muscle functioning.
Food sources: figs, lemons, grapefruit, almonds, seeds and wholemeal bread.

THE B VITAMINS

THE B-COMPLEX VITAMINS
These are B1, B2, B3, B5, B6, biotin, folic acid and B12. All are water soluble and therefore cannot be stored by the body: daily intake of these vitamins is required to maintain satisfactory levels.
B1 (THIAMINE)
There is an increased need for this during stress or illness - it is a morale-boosting vitamin because it acts on the nervous system. It improves digestion, mental attitude and aids the functioning of the nervous system, muscles and heart.
Food sources: yeast extract, soya beans, pork chop, rice, wholemeal, potatoes and milk.
B2 (RIBOFLAVIN)
There is anincreased need for this during stress. It promotes healthy skin, nails, hair, good vision, growth and reproduction.
Food sources: milk, liver, kidney, eggs, leafy green vegetables and fish.
B3 (NIACIN)
This fights against tiredness, lethargy, depression and loss of memory, and can lower blood fat levels.
Food sources: meat and meat products, potatoes and wholemeal bread.
B5 (PANTOTHENIC ACID)
B5 is involved in energy release from foods and is vital for the healthy functioning of the adrenal gland and in antibody formation.
Food sources: brewers' yeast, yeast extract and nuts.
B6 (PYRIDOXINE)
B6 is used in the assimilation of protein and fat, and prevents skin and nervous disorders. It reduces cramps and is a natural diuretic (an agent that increases the flow of urine).
Food sources: brewers' yeast, bran, wheatgerm, liver, kidney, green leafy vegetables, dairy products and beef.
B12 (COBALAMIN)
This is used in the production of red blood cells (it is therefore effective against a type of anaemia), promotes growth and appetite, increases energy and maintains a healthy nervous system, relieves irritability, improves concentration and memory, and is required for the assimilation of fats, carbohydrates and protein.
Food sources: liver, beef and brewers' yeast.

FATS

TYPES OF FATS
There are two types of body fats: storage fats and structural fats. Storage fats are predominantly saturated fats derived from dietary fats and carbohydrates. They ensure a long-term supply of energy in times of food or energy shortage and can be metabolised to energy by the body when food is short. Structural fats are mainly polyunsaturated fats.
Polyunsaturated fats are converted to GLA (gamma linolenic acid) and EPA (eicosapentaenoic acids) although this process is hampered by age, diet and hormonal condition. A direct supply of GLA, however, is obtainable from evening primrose oil and borage, while a direct supply of EPA is available from fish oils. Both GLA and EPA are available in capsule form from healthfood shops. Evening primrose oil has been available on the NHS for treatment of eczema since the late 1980s.
One of the main functions of polyunsaturated fats is as precursors to prostaglandins. Prostaglandins are hormoone-like substances; their role in the human body is in regulating blood pressure and stimulating the immune system, promoting and reducting inflammation.
Food sources: mackerel, herrings, sardines, tuna, salmon, evening primrose oil and borage.

GARLIC

Garlic possesses antiviral and antibacterial properties. It can also enhance the activity of the lymphocytes. In 1988 a Florida pathologist, T. Abdullah, demonstrated in an experiment the effect of garlic on natural killer cells. Dr Abdullah randomly divided volunteers into three groups. Over a three-week period one group took raw garlic, one group took aged garlic extract and the third group took no garlic at all. At the end of the three weeks, Dr abdullah took blood samples from each volunteer and tested the natural killer cells in the blood against tumour cells in test tubes. The natural killer cells of those who took raw garlic killed 139% more tumour cells than those who took no garlic. And the natural killer cells of those who took aged garlic extract killed 159% more tumour cells than those in the control group.

GLUTAMINE

This is one of the 22 naturally occuring amino acids. Together with glucose, it is a major nourisher of the nervous system. It is popularly known as 'brain fuel'.
It has been shown to control alcoholism by reducing the desire for alcohol. it alleviates fatigue, depression, impotence, schizophrenia and senility. L-glutamine (the natural form of glutamine) is available as a dietary supplement from health food shops and chemists.

DRUG CLASSIFICATIONS

DOWNERS ALCOHOL BARBITURATES: Phenobarbitone (Nembutal) Seconal Tuinal BENZODIAZEPINES: Diazepam (Valium) Temazepam (Euphynos) Lorazepam (Ativan) Nitrazepam (Mogandon) SOLVENTS & GASES: Glue Lighter Fuel Cleaning Fluids Tipp-Ex Thinner ALKYL NITRATES: Amyl Nitrate ("Poppers")	DOWNERS Drugs that Depress the Central Nervous System These slow the heart and breathing rates. They relieve tension and anxiety, promote relaxation, but impair the efficiency of physical and mental functioning and decrease self-control. In higher doses there can be 'drunken' behaviour, drowsiness, stupor, sleep/unconsciousness. With the exception of the benzodiazepines, these effects may be associated with positive feelings of pleasure. Tolerance develops with frequently repeated doses. In high doses there can be strong physical dependence on alcohol or barbiturates, less strong to tranx, not at all to solvents or gases. Depressant effect may be dangerously augmented if different depressants are mixed, or used with opiates/opioids. Nitrates can cause 'rush' as blood vessels dilate; enhanced sexual pleasure, headaches, vomiting and dermatitis. Excess use could result in severe vomiting, shock and unconsciousness and possibly death. No reports of dependence.
UPPERS AMPHETAMINE: Amphetamine Suplhate ("Speed, Whizz") COCAINE: Hydrochloride ("Coke"), Freebase ("Crack") CAFFEINE: Coffee Tea Cocoa Chocolate Soft Drinks ("Cola") TOBACCO Pipe/Chewing Tobacco Cigarettes Snuff ANABOLIC STEROIDS Nadrolone, Stanozolol, Durabolin ("Decca"), Parabolone	UPPERS Drugs that Stimulate the CNS These speed the heart and breathing rates. They raise alertness, diminish fatigue, delay sleep, increase ability to maintain vigilance or perform physical tasks over a long period, and elevate mood. Excepting tobacco, high doses can cause nervousness, anxiety and (excepting tobacco and caffeine) temporary paranoid psychosis. Withdrawal effects include hunger and fatigue. And although unpleasant, these effects rarely require medical attention.
OPIATES/OPIOIDS HEROIN - (Diamorphine) (Diacetlymorphine) METHADONE (Physeptone) DIPIPANONE (Diconal) DEXTROMORAMIDE (Palfrium) BUPRENORPHINE(Temgesic) DEXTROPROPOXYPHENE (Distalgesic) OPIUM MORPHINE (Duromorph) (Cyclimorph) CODEINE (C. Linctus) (Dihydrocodeine/DF118)	OPIATE/OPIOIDS Drugs that Reduce Pain Reduce sensitivity to and emotional reaction to pain, discomfort and anxiety. Feelings of warmth/contentment. Higher doses, sedation, stupor, sleep/unconsciousness. Tolerance and dependence with related doses. Depressant effects can be dangerously magnified if different opiates are mixed, or if used with other depressant drugs.
HALLUCINOGENS LYSERGIC ACID DIETHYLAMIDE (LSD) ("Acid") PHENCYCLIDINE (PCP/"Angel Dust") CANNABIS HERB/RESIN/OIL ("Grass, Blow, Pot, Weed, Dope, Hash") PSILOCYBIN & PSILOCIN ("Magin Mushrooms") (Liberty Cap) HALLUCINOGENIC AMPHETAMINES: Methylenedioxyamphetamine & MDMA ("E, ECSTACY")	HALLUCINOGENS Drugs that Alter Perceptions Heightened appreciation of sensory experiences, perceptual distortions, feelings of dissociation, insight and elevation of mood. Sometimes anxiety/panic, occasionally severe. Relatively little physical arousal or sedation, minimal risk of physical dependence. With LSD and mushrooms, commonly pseudohallucinations. With cannabis, relaxation, drowsiness, talkativeness. With PCP physical effects include anaesthesia, sedation or stimulation. High risk of adverse physical and psychological effects. With Ecstasy, feelings of empathy with others at low doses; more amphetamine restlessness and anxiety at higher doses.

DRUGS USED IN THE TREATMENT OF ADDICTIONS

ALCOHOLISM
DISULFIRAM (Antabuse)
This drug is sometimes useful, especially for the treatmentsof alcohol-dependent people who have a tendency to drinking bouts. It comes in tabletform. Alcohol is brokenm down by enzymes (complex proteins) in the liver to the chemical acetaldehyde. Disulfiram prevents the further breakdown of this chemical so that it accumulates in the body when alcohol is taken. This causes flushing, headache, palpitations (rapid heart beats), nausea, faintness and even collapse if large quantities of alcohol are consumed. With this drug, the person needs to be under medical supervision, with regular visits to their GP or an out-patient department.
CHLORMETHIAZOLE (Heminevrin)
This is usually given in tablet form, though sometimes by injection, to damp down the effects of alcohol withdrawal. It has a sedative effect but also has the potential to become habit forming, so it is generally only used in short courses under close medical supervision.
BENZODIAZEPINES (Diazepam, Nitrazepam, etc.,)
These have a very limited place in the treatment of heavy drinkers, for example, for someone who has a lot of anxiety about stopping drinking or who has acute withdrawal symptoms. These drugs will help to prevent shakiness and can aid sleep in the short term. They have an effect on the sleep pattern of the person, which takes time to return to normal after the course has finished. They should only be given for a very few days because of their addictive potential.
BETA-BLOCKERS (Propranolol, Atenolol, Tenormin, etc.,)
These drugs are used for a variety of illnesses including angina (sudden chest pain) and high blood pressure. Both of these conditions are more common in alcohol abusers and so the drugs may already have been prescribed. They slow the heart rate and reduce blood pressure. This means that they can prevent palpitations and sweating, to some extent, without causing drowsiness. They do not have the same addictive potential as benzodiazepines. However, they should still only be given as a course, as the person may come to rely on them in the longer term, even though they are not physically addictive. They can have a variety of side-effects, including tiredness and nightmares. They can also make asthmatics more wheezy and should be given with great caution to this group pf people.

DRUG ADDICTION
Drugs such as the hallucinogens Ecstacy and LSD may be stopped without withdrawal effects, although tranquillisers and holistic treatments can be useful.

HEROIN ADDICTION
METHADONE
This is the standard drug used as a substitute for heroin. It is most commonly used in the liquid form but comes in suppositories (in solid form for insertion into the rectum or vagina) as well. These are used less often as they can be melted down and injected.
A simple formula is used to calculate the dose needed to replace the heroin and methadone is usually issued on a daily prescription, as desribed above, and taken once daily. The dose is then reduced, on a weekly or fortnightly basis. Methadone is itself potentially addictive but not nearly so much as heroin. It will prevent most of the worst withdrawal symptoms, this is stomach cramps and sweating. It has side-effects similar to morphine and heroin and in a non-abuser would cause drowsiness, euphoria, constipation and other effects. Most abusers do not get these at all as they are used to heroin.
BENZODIAZEPINES
These are given in short courses for severe anxiety only. Caution is needed as they may be sold illegally or injected.
DIPHENOXYLATE (Lomotil) and LOPERAMIDE (Imodium)
Both these are commonly prescibed in General Practice to stop diarrhoea and stomach cramps.
PROMETHAZINE (Phenergan)
Although this is an antihistamine (often used in the treatment of allergies), it has sedative properties as well. It is not addictive and can therefore be useful where anxiety and insomnia are prominent. Apart from sedation, side-effects are rare.
THIORIDAZINE (Melleril)
There are several similar drugs to this which are known collectively as major tranquillisers which are used extensively for psychiatric illness. They are more powerfully desative than promethazine and their side-effects are more common. Involuntary movements may occur at high doses and close medical supervision is necessary.

EXERCISE & RELAXATION IN RECOVERY

Physically most young addicts recover very quickly even when their drug use has been severe. Older addicts and alcoholics may face a longer period of physical recovery.

Many addicts anb alcoholics have difficulty in relaxing in the first months of their recovery. For years they have sedated their bodies with drugs and alcohol, and when these are no longer available they find it difficult to use natural methods of relaxation. Tranquilliser addicts in particular suffer from the inability to relax. Exercise is probably the best natural method of ensuring relaxation. A healthy body which is tired out by exercises, relaxes naturally. Sleep often comes easily at the end of a day which has included some physical activity. Tranquilliser addicts need to take extra care not to overdo things in the first weeks of coming off the drug. Tranquillisers are a muscle relaxant, and the muscles take time to adjust to a drug free body. Heavy effort or violent exercise can easily send the muscles into painful spasm in the first few weeks. All exercise should be started gently and gradually worked up. Massage is obviously the best way to help the muscles regain their tone and potential, both by warming the muscles to improve circulation and elasticity before exercise to avoid injury and afterwards to disperse built up waste products and avoid undue stiffness and pain, spasms and cramps. The massage movements take some of the strain from the heart in dealing with the effect on the tissues of unaccustomed exercise.

Gyms and health clubs often have saunas, massage and Jacuzzis and swimming is particularly effective in promoting relaxation for all body types as it avoids strain on joints. Exercise may range from sports and aerobics to cycling and gardening and relaxation and yoga classes are the best way of learning to relax the body and mind and even meditation.

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ADDICTIONS & Dietary Requirements
The Effects of ADDICTIONS
COMPLEMENTARY THERAPY/HERBS/MASSAGE for addiction
RARER OILS
THALASSOTHERAPY