Bipolar disorder is a complex mental health condition characterized by unusual shifts in mood, energy, activity levels, concentration, and the ability to carry out day-to-day tasks. These shifts can range from extreme highs (mania or hypomania) to lows (depression). While medication and therapy are the cornerstones of bipolar disorder treatment, lifestyle adjustments, including dietary changes, can play a significant role in managing the condition.
The Importance of Nutrition in Bipolar Disorder
Nutrition is an important, yet often overlooked, aspect of managing bipolar disorder. People with bipolar disorder are more prone to obesity, which elevates their risk for serious health conditions like diabetes, high blood pressure, and heart disease. This increased risk is partly due to the side effects of bipolar medications, which can disrupt satiety signals, leading to overeating.
Melvin McInnis, MD, suggests that choosing healthier foods, such as whole grains, produce, and fish, can help mitigate the negative impacts of increased appetite caused by medications. A focus on nutrient-dense foods can aid in maintaining a healthy weight and provide additional mood and overall health benefits.
Recognizing bipolar depression not as a primary emotional problem, but as a malfunctioning of energy regulation in the body, is a very different way of thinking about mental illness.Backed by Baszucki Group, a US non-profit, and UK Research and Innovation, the national funding agency, the hub will investigate bipolar depression’s links to metabolic disorders, such as diabetes and obesity, and will also investigate how it is affected by disruptions to circadian rhythms.
Foods to Incorporate into Your Bipolar Disorder Diet Plan
While there is no specific "bipolar diet," incorporating certain foods into your eating plan can support mood stability and overall well-being.
Read also: Managing Weight with Bipolar Disorder
1. Whole Grains
Whole grains are believed to help increase the production of serotonin, a brain chemical that helps regulate mood and behavior. They are also rich in fiber, which aids in weight control by promoting feelings of fullness. Soluble fiber, found in foods like oats, legumes, avocados, broccoli, carrots, nuts, and many fruits, is particularly effective in slowing digestion.
Fiber, both soluble and insoluble, offers numerous health benefits, including reducing fat and cholesterol intake, improving gut health, promoting regular bowel movements, and helping to keep blood pressure under control.
If you're new to whole grains, introduce them gradually to avoid bloating and cramping. Oats are a good starting point due to their ease on the stomach.
Carbohydrates may boost your brain’s production of serotonin, a feel-good brain chemical that helps ease anxiety and depression. This can leave you feeling more in control, especially during depressive episodes.
So, the next time you’re feeling a little jittery or overwhelmed, grab some whole grain crackers to nibble on. Other good options include:whole grain toastwhole grain pastaoatmealbrown ricequinoa
Read also: The Hoxsey Diet
2. Mangos
Mangos offer a combination of sweetness and nutritional benefits, making them a beneficial food choice for individuals with bipolar disorder. They are rich in:
- Folic acid: May help stabilize mood.
- Fiber: Provides numerous health benefits, including weight management and improved digestion.
- Potassium: May help reduce drug side effects.
Mangosteen fruit, a relative of the mango, may also help reduce inflammation in the brain, potentially improving symptoms when used alongside standard bipolar treatments.
3. Citrus Fruits
Citrus fruits like lemons and oranges are packed with folic acid, a nutrient crucial for neurotransmitter development, which directly impacts thoughts, memory, and feelings. People with bipolar disorder often have lower than normal levels of folic acid. Citrus fruits are also rich in vitamin C, another vital nutrient with a positive impact on mood.
Adding citrus fruits to your diet can help maintain adequate levels of folate and vitamin C. However, it's important to consult with your doctor before consuming grapefruit or grapefruit juice, as they can interact with certain bipolar disorder medications.
4. Fish and Seafood
Seafood such as salmon, tuna, cod, sardines, herring, and Atlantic mackerel are excellent sources of omega-3 fatty acids, including EPA and DHA. These nutrients may improve brain signaling and reduce oxidative stress, a type of chemical damage that can harm the brain.
Read also: Walnut Keto Guide
Omega-3 deficiencies are common among individuals with bipolar disorder. A diet high in omega-3s and low in omega-6s (found in sunflower, safflower, soy, sesame, and corn oils) has been linked to fewer shifts in mood, energy, irritability, and pain. Omega-3s may also be beneficial for depressive symptoms in people with bipolar disorder.
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play an important role in your brain. They’re an essential part of nerve cells and improve signaling between those cells.
Because omega-3 fatty acids are good for your brain and heart, it’s important to include them in your diet. Cold-water fish contain the highest levels of omega-3s.
Other good food sources of omega-3s include:salmontunamackerelherringtrouthalibutsardinesflaxseed and flaxseed oileggs
5. Nuts and Seeds
Nuts and seeds like walnuts, Brazil nuts, and sunflower seeds contain folate and selenium, both of which are beneficial for brain health. Optimal selenium levels are linked to improved mood and fewer depressive symptoms. Selenium also supports overall organ health.
Nuts and seeds are portable and convenient snacks, and they are packed with fiber.
6. Root Vegetables
Root vegetables such as beets, squash, carrots, and sweet potatoes are rich in vitamins, minerals, and fiber. They contain:
- Vitamin C
- Potassium
- Fiber
- Niacin
The nutrients in root vegetables can improve blood flow to the brain, which may help alleviate depressed mood in people with bipolar disorder.
7. Avocado
Avocados are a source of fiber and healthy, unsaturated fats, which can promote satiety. They also provide niacin and omega-3 fatty acids, nutrients that support optimal brain function.
8. Legumes
What do black beans, lima beans, chickpeas, soybeans, and lentils have in common? They’re all members of the legume family, and they’re all rich sources of magnesium.
Magnesium is a mineral that’s important for the health of all cells. There’s evidence that magnesium can increase the effectiveness of antidepressants and antipsychotic medications, which are frequently used to manage bipolar disorder symptoms.
9. Probiotics
The human gut is home to trillions of bacteria. Some live harmoniously with us, while others make us sick.
Research suggests that inflammation may be linked to bipolar disorder through anxiety, a common symptom of the condition.
Increasingly, researchers are finding that these types of bacteria that live in our bodies help improve the state of our emotional health. Some bacteria release stress hormones such as norepinephrine, while others release calming chemicals such as serotonin.
One way to tip the balance in favor of healthy bacteria is by eating probiotics - foods that contain live bacteria. Examples include:yogurtkefirkombuchasauerkrautkimchimiso
10. Chamomile
Chamomile has been used for centuries as a folk remedy for upset stomach, anxiety, and insomnia. The results of a 2020 study suggest that chamomile extract can also help relieve depression and anxiety, both of which are associated with bipolar disorder.
Although more research is needed to understand chamomile’s effect on mental health, if you find that sipping on something hot soothes your mind, it can’t hurt to drink some chamomile tea.
11. Dark Chocolate
Chocolate is the ultimate comfort food - and dark chocolate, in particular, is believed to have some health benefits.
The results of a small 2022 study suggest that dark chocolate could help reduce fatigue and improve thinking ability. Bipolar disorder can affect energy levels, so you may find this added boost from dark chocolate helpful.
12. Saffron
This red, thread-like spice is a staple in dishes from India and the Mediterranean. In medicine, saffron has been studied for its calming effect and antidepressant properties.
The authors of a 2019 research review suggest that while saffron is not as effective as most types of antidepressants, it can be helpful in managing mild to moderate depression symptoms. In some studies included in the review, saffron had a similar effect to selective serotonin reuptake inhibitors (SSRIs), a common type of antidepressant.
One small 2021 study also suggests that saffron may help improve the quality and duration of sleep. Sleep issues are common in bipolar disorder, so adding saffron to your diet may be a good way to catch some more Zzz’s.
Foods to Limit or Avoid
Certain foods and beverages can negatively impact mood stability and overall health in individuals with bipolar disorder.
1. Caffeine
Caffeine is a stimulant that can produce jittery feelings. It can amp up your anxiety levels and make it harder for you to sleep at night.
If you’re starting to experience symptoms of a manic or mixed episode, your doctor may recommend avoiding caffeine entirely. Caffeine can also interfere with bipolar 1 medications, including lithium. Even small amounts of caffeine can trigger unwanted side effects like restlessness and sleep problems. Try substituting noncaffeinated herbal tea instead of regular coffee or tea. If you experience manic or mixed episodes, your doctor may recommend avoiding caffeine.
2. Alcohol
You might think that alcohol would take the edge off an episode of mania and help you relax, but having a few drinks can actually make you feel more on edge. Alcohol can also cause dehydration, which can negatively affect your mood. Plus, it can interfere with medications.
3. High-Fat Meals
In addition to lowering caffeine, it's important to avoid high-fat meals with some bipolar medications. High-fat meals may delay the time it takes for some bipolar medications to be absorbed into your system. Talk to your doctor about your medications and necessary dietary changes.
4. Tyramine-Containing Foods
If you take MAO inhibitors (a certain class of antidepressant that includes phenelzine (Nardil,) and tranylcypromine (Parnate), it's important to avoid tyramine-containing foods. These foods can cause severe hypertension in people taking MAO inhibitors. Some foods high in tyramine are:Overly ripe bananas and banana peelsTap beerFermented cheeseAged meatsSome wines, such as ChiantiSoy sauce in high quantities Your doctor can give you a list of foods to avoid if you take these drugs.
5. Grapefruit and Grapefruit Juice
Be careful. Talk to your doctor or pharmacist about eating grapefruit or drinking grapefruit juice with your bipolar medication. Grapefruit juice may increase the blood levels of many psychiatric medications that are used in bipolar disorder. These include some antidepressants - such as fluvoxamine (Luvox) or sertraline (Zoloft), the anti-anxiety drug buspirone (Buspar), certain anticonvulsants - such as carbamazepine (Carbatrol, Epitol, Equetro, Tegretol), some antipsychotics - such as lurasidone (Latuda), quetiapine (Seroquel) or ziprasidone Geodon), stimulants - such as dextroamphetamine (Adderall, Adderall XR, or Dexedrine), and many sedative-hypnotics (benzodiazepines), such as alprazolam (Xanax), clonazepam(Klonopin), diazepam (Valium), and lorazepam (Ativan), which could cause excessive drowsiness, mental impairment and even toxicity.
6. Sugary Foods and Drinks
Added sugar and high-fructose corn syrup can be found in most processed and packaged foods. Many sweetened sodas, teas, and desserts contain more sugar than our bodies need on a daily basis.
A 2021 study suggests that sugar and high-fructose corn syrup may contribute to mania and impulsive behaviors - that means added sugar may make symptoms of bipolar disorder worse. A high-sugar diet can also lead to weight gain. This is already a common concern with bipolar 1 due to medication side effects and mood fluctuations, both of which can influence appetite and eating habits.
Additional Dietary Considerations
The "Western" Diet
Avoiding the "Western" style diet that's rich in red meats, saturated fats and trans fats, and simple carbohydrates is crucial. This eating style is linked to a higher risk for obesity, type 2 diabetes, and heart disease. Eating less saturated fats and simple carbohydrates can help overall health but does not directly affect the symptoms of bipolar disorder.
Salt Intake
Watching your salt if you have high blood pressure but not skimping on salt if you are being prescribed lithium (low salt intake can cause higher levels of lithium in the blood) is important.
Natural Dietary Supplements
Also, avoid taking natural dietary supplements if you are taking bipolar medications. Supplements such as St. John's wort and SAM-e are touted to treat moderate depression. A few studies show benefit for some people with depression. But these natural therapies can interact with antidepressants and other bipolar medications. Discuss any natural dietary supplement with your doctor to make sure it is safe.
The Emerging Role of Metabolic Psychiatry
Iain Campbell, a researcher based at Edinburgh University, suggests viewing bipolar depression not as a primary emotional problem, but as a metabolic disturbance that can be tackled through diets and other interventions that can change bodily processes.
Edinburgh University’s Hub for Metabolic Psychiatry will investigate bipolar depression’s links to metabolic disorders, such as diabetes and obesity, and will also investigate how it is affected by disruptions to circadian rhythms.