When your doctor tells you that you have bipolar, life can feel a little complicated. Since it's a lifelong condition, the best treatment is usually a combination of medication and talk therapy. But did you know that in addition to these main treatments, there are many other ways to help manage your symptoms and find peace of mind? In fact, things like good nutrition, regular exercise, and good sleep can help prevent your condition from recurring.
Can we make a small change in our lifestyle and achieve great health?
Imagine how much of an impact this situation can have by changing the little things we do in our daily lives.
Healthy diet
We all know how important omega-3 fatty acids are for our brain function. Also, researchers have found that people with depression have low levels of vitamin D and B vitamins. So, eating a balanced diet can help you feel more in control of your life and help you stay mentally strong.
So, eat as many different types of foods as possible. Include whole grains, fresh fruits and vegetables, lean meats, and heart-healthy fatty fish like salmon, tuna, and mackerel in your diet. Ask your doctor if you need to take any supplements .
Have a very restful sleep.
Getting a good night's sleep can be a challenge with bipolar disorder. You may be able to sleep for hours during your manic episodes, but you may not feel like getting out of bed when you're depressed. Remember, sleep deprivation is a major cause of mood swings . Getting a good night's sleep is essential for your mental health as well as your physical health.
Sometimes, psychological counseling methods such as Cognitive Behavioral Therapy can help with insomnia.
You can try these things to get a good night's sleep :
- Go to bed and wake up at the same time every day. Aim for about 8 hours of sleep a day.
- Make your room a comfortable, dark place to sleep.
- Avoid using your phone or watching TV before bed. Instead, wash your body, read a book, or do something relaxing.
- Avoid eating to fill your stomach close to bedtime.
Exercise for the body
Research has shown that exercise can reduce your symptoms of depression, improve your quality of life, and help you perform daily tasks better.
But keep this in mind. Exercising too hard or too vigorously can sometimes lead to mania. So, it's best to talk to your doctor about this and decide what level of exercise is right for you.
Treatment methods that connect the mind and body
These can also be called adjunctive treatments that can be added in addition to your main treatments.
Meditation
This can help calm your mind, focus your attention, lower blood pressure, and manage anxiety. Research shows that meditation, when combined with Cognitive-Based Mindfulness Therapy (CBMT), can greatly help reduce symptoms of depression and anxiety.
Acupuncture
This can help reduce stress and improve blood circulation in the body. However, if you choose to undergo this treatment, it should only be done by an experienced, qualified professional . Also, make sure that the needles are sterile. Since research on this method is still ongoing, it is not yet possible to say exactly how useful it is for bipolar disorder.
Additional vitamins and nutritional supplements
The best way to get vitamins and minerals is through food. But sometimes you may need to take supplements. Before taking any supplement, be sure to ask your doctor if it's right for you. Below are some that have been found to be somewhat helpful in research.
| Nutritional supplement | What could be the benefit of that? |
|---|---|
| Omega-3 Fatty Acids | Two types of omega-3s in particular, EPA and DHA, may help reduce symptoms of depression. |
| Vitamin D | Research has shown that people with bipolar disorder may have low vitamin D levels. Taking vitamin D3 supplements can help reduce symptoms of both mania and depression. The best sources are sunlight and fatty fish. |
| N-Acetyl Cysteine (NAC) | It helps produce antioxidants that protect the body's cells from damage. Some studies have shown that taking NAC reduces symptoms of depression and improves quality of life. |
| Choline, Chromium, Magnesium | There is some evidence that these are good for brain health and may help reduce symptoms of mania, but more research is needed on these. |
Be very careful about these things!
Not everything labeled "natural" or "herbal" is safe. Some things can be dangerous, especially for someone with bipolar disorder.
- St. John's Wort: This is an herbal remedy used to treat depression. However, it is not recommended for people with bipolar disorder . This is because it can trigger mania. It can also interact with other medications you may be taking.
- Folate/Folic Acid: If you take anticonvulsant drugs for bipolar disorder, those drugs can lower your folate levels. However, if you take folate/folic acid supplements, it can interfere with the effectiveness of those drugs.
Remember, before you take any additional medication, vitamin, nutritional supplement, or start any treatment, you should definitely discuss it with your doctor. He or she is the one who knows exactly whether it is compatible with your condition and other medications you are taking.
Take-Home Message
- Treating bipolar disorder is like a team sport. You and your doctor need to work together.
- In addition to the medications and advice given by your doctor, a good diet, good sleep, and appropriate exercise will be of great help to you.
- For any reason, do not start taking any vitamin, herbal, or other supplement just because someone tells you to. Always check with your doctor first.
- Not everything "natural" is safe. Some things, like St. John's Wort, can make bipolar disorder worse.
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