Whether you’re recovering from a stroke, concussion, TBI/ABI, or simply trying to live a healthier life, you’ve likely heard the advice to avoid risky substances. These include alcohol, tobacco, and recreational drugs, but the list can also extend to ultra‑processed foods, toxic chemicals in everyday products, microplastics, and pollution. While some exposure is unavoidable, limiting these substances whenever possible can significantly support your overall health, wellness, and longevity, especially if you’re healing from a brain injury.

Alcohol may be one of the most popular toxin consumed in most societies, despite widespread knowledge of its risks. Alcohol is ingrained into American society and our social lives. Drinking is woven into the typical American lifestyle, from having a drink to relax after work, celebratory drinks for special occasions, social drinks every weekend. The current recommendation for legal adults to drink in moderation is to intake 2 or less drinks per day for men and 1 or less drink per day for women. Drinking beyond these amounts may increase the risk of negative health effects. And for those recovering from a brain injury, doctors may recommend consuming less, or avoiding alcohol all together.

Substance use in any amount can lead to substance use disorder (SUDs). SUDs impact your health in a variety of ways, including impairing your neuroplasticity and impeding your neuroprotection. Your risk of other health issues, such as cardiovascular issues also skyrockets. And the mental health impacts on relying on substances to get through the day can be detrimental to leading a normal, happy life. Using substances while recovering from a brain injury is not recommended, and the risks may be compounded.

Other risky substances, such as pollution, toxic chemicals, and processed food may seem harder to avoid on a day to day basis. Sometimes, we are exposed without our knowledge, or have no choice in whether these are part of our daily lives. But, eating a diet with whole foods over processed foods will contribute to overall health and wellness, no matter your situation in life. Limiting toxic cleaning supplies and lawn care items are ways to control what you may be exposed to.   

If you are recovering from a brain injury or illness, looking to get healthier, or simply trying to protect the health you have, avoiding risky substances is one of the most effective steps you can take. It can be challenging, especially if you currently use or previously used risky substances, positive change is always possible. There are always opportunities for improvement, and even reducing frequency or cutting back gradually can greatly improve your health and quality of life! 

Tips for limiting risky substances: 

• If you struggle with addiction, look for a support group and/or therapist to help. 

• Spend your time with groups and individuals who don’t partake in risky substances 

• Reintroduce yourself to hobbies and activities that you love and schedule time to do them regularly! 

• Identify new social environments and hobbies that will support your new lifestyle 

• Remember that risky substances come in many forms. Don’t forget to limit processed foods and plastic containers and packaging. Try to eat organic and limit harsh chemicals in your home cleaning products, skincare, and lawncare. Many of our everyday items are incredibly toxic and can contribute to an unhealthy lifestyle! 

If you are struggling with substance abuse, or would like to cut back on your usage, there is hope and help for you. For alcohol and drugs, please visit FindTreatment.gov, and for tobacco and vaping please call 1-800-QUIT-NOW.