It is common knowledge that people taking medication should be extra careful with what they eat. People with diseases and disorders need to maintain a healthy weight. An obese body or a body with a BMI less than 18.5 is considered unhealthy making them prone to inflammation. While undergoing treatment for bipolar depression, it’s crucial to follow a healthy and balanced meal plan. A good diet is anti-inflammatory and improves the effectiveness of medications.
Some diet tips for managing bipolar depression are:
1. Whole grains
Whole grains are good for the heart and digestive system. They are also found to have a calming effect on the mind. Carbohydrates help the brain to boost the production of serotonin. This feel-good brain chemical helps to be in control of self. Some of the whole-grain foods include whole-grain crackers, whole grain toast, oatmeal, brown rice, and quinoa. This is an important diet tip for managing bipolar depression.
2. Omega-3 fatty acids
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important to the brain functions. They facilitate signaling between nerve cells. Several studies show that omega-3s can help treat depression among other mental health conditions. Results have shown that omega-3 supplements aid mood stabilization. Foods that are rich in omega-3 include roasted soybeans, sardines, salmon, walnuts, mackerel, flaxseeds and their oil, and eggs.
3. Selenium-rich foods
Research shows that selenium, a trace element, is essential for a healthy brain. An adult requires at least 55 micrograms (mcg) of selenium every day. Selenium is found in foods like Brazil nuts, tuna, halibut, sardines, ham, shrimp, steak, turkey, and beef liver.
Turkey is rich in the amino acid tryptophan. Amino acids play critical roles in our bodies. They help build proteins and play an important role in synthesizing hormones and neurotransmitters in our bodies. Tryptophan has a sleep-inducing effect and makes a brain chemical called serotonin, which helps in mood stabilization. Elevated levels of serotonin help to manage bipolar depression. Other sources of amino acid tryptophan are eggs, tofu, and cheese. Including turkey in your diet is a great diet tip for managing bipolar depression.
This is a spice used in the Mediterranean. Studies reveal that saffron has a calming effect and can be a natural antidepressant.
Beans belong to the legume family. Beans are rich in magnesium. They add fiber and nutrition to the diet, which can enrich your diet. Further research is required to establish that beans directly help in managing bipolar depression. Black beans, lima beans, chickpeas, soybeans, and lentils are the different bean varieties.
Almonds, cashews, and peanuts are among the nuts that are also rich in magnesium. Intake of nuts in the diet calms the nervous system by keeping cortisol levels under control. It is believed that Americans do not get enough magnesium in their diet. The study recommends that a male should consume 400-420 milligrams and a female should consume about 310-320 milligrams of nuts per day.
A healthy diet includes legumes, nuts, probiotics, fruits, and vegetables, which give nutrition to the body and facilitate the body to fight bipolar depression and other diseases. These are the diet tips for managing bipolar depression.