We’ve all heard about “mood foods” that can promote wellness for people with bipolar and depression,,,[b]ut it’s also important to think about how we eat. How we eat can have just as big an impact on our mood as what we eat, yet it often gets neglected in conversations about bipolar and food.
Being that I am also a type 2 diabetic (dx'd in 2007), what and when I eat is doubly important.
When I was first diagnosed with bipolar (1992), my main goal was to get my sanity back (if there was/is such a thing). After about 2-3 years I began to realize that there may be a link between the foods I ate and how my illness progressed. As a former athlete, I had always been mindful of what I ate so making this leap didn't seem so off-beat at the time. This was back in 1995/6 so the food-body connection was just beginning to come to a forefront in many other areas, especially in regards to the medical field as a whole. I never found any definitive literature concerning said topic, but it was a conclusion I came to of my own doing.
First to go was caffeine and lower sugar intake. (Regretfully my caffeine intake is back to pre-diagnosis levels and to be honest I don't know if it's a good thing or bad.) Next was weaning off my vegan diet, allegedly I wasn't getting enough protein (or so it was thought). I didn't jump right into being a carnivore, I gradually began to add seafood, chicken, and some turkey products. Beef and pork came much later; even today, it is very seldom. I still do not like the taste of beef and pork sometimes messes with my belly. Every now and again, I do like a nice rib eye, but expensive. (Flash forward 15+ years, I'm now trying to get back to my vegan diet, tho where I currently live is making it difficult; this is due more to health issues and weight gain.)
If you haven’t checked the PI sheet for your medication in a while, have a look. There might be a food-related instruction you’ve been forgetting.
Thankfully this has never been an issue for me, even when I was on lithium. Growing up in a no-salt household my sodium intake was already low. But I do know for individuals, food/med combination is an issue.
I am single at the moment, and plan on staying that way, so how I eat is a bit of a reflection on who I am. I work 2 jobs, my primary FT job is 3rd shift, so I attempt to sleep during the day. My body tells me when to sleep and when not to, if I am tired I sleep if not, I don't. This odd schedule has made eating and enjoying my meals a challenge. Throw in being diabetic, well I think you catch my drift,,,BUT one thing I do enjoy is cooking (altho it is getting a bit boring just cooking for myself,,,lol). Cooking is my passion, nothing gives me more pleasure than making a decent meal for myself. I do have some ole standbys that I can put together when need be, but finding something new and different flavors is relaxing.
The only downside, I eat whilst playing on my puter. I don't have TV and my only furniture besides a dresser, is my bed. Not the most inviting atmosphere to eat in. But what I eat and how I prepare it is the most important detail, that is one thing that will never get skimped on. As my situation changes and I am able to acquire more stuff (ie. furniture) my meal habits, I hope, will reflect that.
The only medication I am on is for my diabetes. If I had my way I wouldn't be on them either, but diet and exercise did not work for me. So popping pills is my only recourse. My decision to not take medications for my bipolar was made over the course of 2-3 yrs of continued weight gain that was beginning to affect my health in other ways. I went from a 164 pound former athlete to 268 pound ex athlete with chronic pain; all within 6 months of starting psychotropic medications. For 10 yrs, I struggled to lose that excess weight but finally gave up. After consulting with my medical doctors, I told them I wanted off my meds. My surgically reconstructed knees could not handle the weight and I was miserable.
For two years I weaned of my medication. I had to educate myself and learn new ways of controlling my hyper mania (depression was not so much an issue for me). I had to monitor all aspects of my waking life to see what influenced my body. And yes, what I ate did have an impact. Hence the reduction in caffeine and sugar and increase in meat proteins.
I have been med free since 2000, up to my health issues of the last 18 months, I had lost 96 pounds (regretfully I had but 52 pounds back on, of which 18 have again gone bye bye). So I can't say what food should/shouldn't be combined with medication. But the author makes a clear point: talk to your doctor, your pharmacist, and read any pertinent information concerning what medications you take.
I already mentioned a bit about (my) eating habits previously, but a point that I didn't make clear, that the author points out is important:
Being aware of how your eating habits correlate to your mood can be extremely helpful in heading off bipolar symptoms. If you’ve never given much thought to it before, try keeping a food journal for several weeks. Keep a record of when you ate, what you ate, and how you felt throughout the day. After a month or so of record-keeping, you might discover patterns you didn’t know were there.
I don't go quite to this extreme any more, but I have always kept a cooking journal. It records my shopping lists, new recipes I've tried, and what modifications I have made to accommodate my needs. For those that may want to explore the food/mood connection, I would definitely recommend you follow this step. You may be surprised by the results.
One suggestion I would make that I am surprised the author didn't make, STAY OFF OF THE PRE-PACKAGED, OUT OF THE BOX, PROCESSED FOOD!! I can't stress this enough. Dump the junk and eat fresh. One it's cheaper, and two it's healthier. I will admit that I do use some pre-packaged items (mostly side items like mac n cheese, mashed potatoes, etc.), I have no choice at the moment as I do not have a stove, so meal prep is challenging. I have a decent toaster oven, a single burner hot plate, and a not so great microwave (but it does what I need it to do). Making anything that takes more than one pot is a bitch, and time is issue some days. So at the moment I am experimenting with some food items, trying to find the best fit for my circumstances. But I always look at what ingredients are in the package and go for the best nutritional value.
[Since I'm on this topic a good site that I sometimes utilize when looking for recipes--
Supercook. It is a recipe search engine based on what food items you have on hand. I hate to waste food and this site is a good one for using what you already have on hand.]
As I mentioned, depression has not been a primary issue for me. That does not mean I don't suffer from it but the severity for me is not quite as devastating as for others. I mostly have issues with hyper mania, preventing full blown mania, and well not going psychotic were I like to test the theory of gravity. Not to make light of the issue, a depressive state might be a welcomed relief. (I should be careful what I hope for, but my point is I am always on the go, constantly moving, my brain never stops, sleep is all screwed up, and I babble--can you tell.)
The few times that I have had a major depressive bout, it sucked. I'm not sure about others, but the last thing I wanted to do is eat. Maybe because I'm a bit more attentive to my eating, or that I do not keep junk foods in my apartment, I don't suffer from blues binging. But the author does bring up a good point:
When you’re depressed, the best way to eat is to sit down, take your time, and have healthy meals at regular intervals. Not only will this keep your blood sugar more stable throughout the day, but it can give you a sense of well-being and self-worth that you just don’t get from snarfling cookies right out of the box. Not that there’s anything wrong with eating a cookie.
I keep lots of fresh veggies on hand so if I get the urge to munch, I munch. And yes I do cheat. It's a learning process and I'm still learning.
The final two tips mentioned by the author I covered previously so I won't rehash too much. Weight gain is a nasty side affect and a daily battle. Regretfully I was hit hard, and my body just couldn't handle it. I would not change anything, at the time the information and medications available where the best there was. I am alive because of them.
My only concern get your blood sugars tested and monitored for diabetes. I am diabetic because of the medications I was taking. This applies to ANYONE taking psyche meds. I can't stress this enough, but it still would not make me change anything, my life is that important to me.
"It’s much easier to keep bipolar under control when your life has a steady rhythm."
Ain't that the truth!! If my life gets chaotic, all bets are off. One thing I have discovered over the course of my battle is I need to keep a regular schedule; in my case as close to regular as I can get. I am a creature of habit, any drastic changes will throw me off balance. I get stuck in a loop of needing sleep but unable too and that is a dangerous game for me. The less sleep I get the more manic I become, and so on,,,So now I let my body tell me what it needs.
One thing to keep in mind with any illness,,,you have an illness it does not have you. You must take control. I can't stress this enough and I have mentioned it in other posts educate yourself. Learn, baby learn!!
6 Bipolar Rules for Eating | World of Psychology
