There have been numerous studies that an individual’s diet plan affects his mood. In this case, fixing the meal plans of those people experiencing bipolar disorder may help boost their own emotional health.
According to a research published in the Canadian Journal of Psychiatry last February 2012, researchers found out that there is a significant correlation between higher intake of food nutrients and better mental health.
Although there are no specific ingredients proven to cure bipolar disorder, eating nutritious food can help in keeping your mood stable. To help minimize the severity and frequency of mood swings, let us explore these recommended meal plans for people with bipolar disorder.
Consume Larger Amounts Of Essential Omega-3 Fats
Either of the following can help attain more intake of Essential Omega-3 Fats (EPA): eating seeds every day, devouring fish at least thrice a week or consuming omega-3 fish oils supplements.
For a mood balancing effect, you should aim for an average of 1,000 mg of EPA a day. You can do this by drinking a 500 mg concentrated omega-3 Fish Oil capsule twice a day. Regularly eating fish can also help attain the said goal.
Here is a list of the best fishes linked with high omega-3 fat:
- Trout (500 mg)
- Salmon (800 mg)
- Anchovy (900 mg)
- Fresh Tuna (900 mg)
- Herring/Kipper (1,000 mg)
- Sardines (1,000 mg)
- Mackerel (1,400 mg per 100 g)
Aside from fish, eating seeds can also help improve your mood. The best seeds for this task are pumpkin seeds and flax seeds.
Avoid Alcohol and Caffeine
Many experts discovered that mood swings are correlated to alcohol intake. The more alcohol consumed, the larger the chance of experiencing distraught and emotional turmoil which leads to bipolar mood swings. Alcohols are also not safe for those with bipolar disorder since they negatively interact with the medications, such as lithium, prescribed to the patients.
On the other hand, bipolar disorder and caffeine also make a terrible combination. According to the National Sleep Foundation, caffeine dramatically affects sleep. Lack of sleep then results in anxiety and irritability which then translates to mood swings.
Take note also that some over-the-counter medications like pseudoephedrine, which is usually present in cough medicines, have the same stimulant properties with that of caffeine. These medicines can also trigger unwanted mood swings.
Add Fiber To Your Diet
According to experts, it is best if an individual consumes 25 to 40 grams of fiber daily. Fiber maintains the balance of flora in a person’s colon and gut. At the same time, it also helps the digestive tract to function properly. Those foods with large amounts of fiber include beans, legumes, whole grains, vegetables, and fruits.
Eat Mood-Boosting Superfoods
The following mood-boosting superfoods are recommended to ease the mood swings experienced by those with bipolar disorder. These superfoods have distinct effects to counter mood swings.
- Almonds – Known as the calming mineral since it helps in accomplishing a more stable mood and sleep.
- Eggs – The low levels of vitamin D from eggs help avoid depression and mood disorders.
- Spinach – Contains Vitamin B9 which are proven to release huge amounts of homocysteine (vital in battling depression)
- Sweet Potatoes – This high fiber food helps stabilize blood sugar levels and provides the body with a steady amount of energy
- Avocado – The healthy fats which are inside avocados are proven to be linked to a healthier mood and better brain function.
There is no step-by-step meal plan which will lessen the triggering of bipolar mood episodes. Simply eating a healthy and balanced diet will lead to a more stable lifestyle.