Bipolar, Nutrition and Feeling Good (Healthy)

Two very important notes to start. Number 1 - I’m not a doctor or nutritionist. And number 2 - I ate about 300% of my daily sugar right before bed last night, a regular occurrence since I stopped drinking alcohol.

How I manage my nutrition, and why it matters for bipolar disorder

This is simply what I have learned over the last 5 years about what works for ME when it comes to nutrition and bipolar disorder. These are not recommendations, though the results, in my case, have spoken for themselves.

Why is this important? According to a study from Molecular Psychology, the distressing truth is those of us living with bipolar disorder have a higher mortality rate than the general public from natural causes (cardiovascular, infectious, respiratory, cerebrovascular).¹ The good news is that there are multiple things we can do to help ourselves along the way; one of which is improving what we eat (combine with exercise for superhuman benefits, or something like that).

Food guidelines that keep me on track

All caveats aside, I’ve come a long way and am pretty proud of where I am. Some things that I have found to be extremely helpful:

• No alcohol
• Limit sugar
• Extremely limited carbs/gluten
• Very little to no red meat
• Reward myself with “cheat” meals
• Stay as consistent as possible

Managing my diet helps manage my mood episodes

Okay, so how does this actually help me? Regardless of my weight, I feel lighter. I weigh more now than I have in a couple of years, but I’m truly not worried about it if I’m eating the right way and enough! Eating at similar times and with similar ingredients helps me feel the same way most days. This is an undervalued point. When we are consistently monitoring our possible symptoms, energy levels, and pain, it becomes easier to eliminate factors when assessing for a current or oncoming mood episode.

When I eat heavy, or red meat, or lots of sugar, I honestly have no idea if my downtrodden mood and lack of energy later in the day or the next day is due to my diet or depression. The most important factor in monitoring my mood is maintaining my energy levels throughout the day and week. Consistency is key and provides the ability to then make adjustments as needed. Otherwise, it really is just a guessing game as to why I feel the way I do.

The challenge of major life transitions

On the other hand, I had problems with not eating enough after moving in the Fall, which only served to delay my recovery and sapped my energy even more. Bad sleep, no job, no routine, forgetful, out and doing things, and losing track of time. All of these can be reasons why we don’t get the nutrition we need. After reflection, I realized that this has been a problem for me in the past as well, especially when starting a new job or any major change to my routine.

Since prioritizing meals over errands, chores, or hobbies, my energy has returned. I have the clarity and energy to do the things I need to and want to do, and I generally feel better overall.

In addition, being active and working a non-traditional job means that I always have quick, nourishing food on the go, including low-sugar protein/nut bars (my favorite home recipe, the one that started my obsession with gluten-free baking), protein shakes, almond-flour banana bread, gluten/sugar-free cookies or crackers, and yes, Uncrustables.

What my daily bipolar nutrition plan looks like

So, what do I eat, you ask?

1. Morning (like 355 days a year): Plain Greek yogurt with honey, vanilla, cinnamon, and blueberries or banana with granola on top. This is basically a non-negotiable for me.
2. Lunch: Salad with 50/50 spinach/mixed greens, onions, bell peppers, avocado, feta cheese, chicken, a light oil-based dressing, and balsamic vinegar. Otherwise, something light or an amalgam of snacks from above.
3. Dinner: Usually chicken or ground turkey. Some favorites include stir fry with lots of mushrooms and broccoli, Tikka Masala/curry, tacos, chicken parm with gluten-free bread crumbs, chicken and veggies over rice, and when I can afford it - tuna, salmon, walleye (Omega 3’s are good for the heart!).

*Quick note, I add veggies to everything; chopped up mushrooms, tomato, or onions in tacos or chili, broccoli in a lot of tomato-based meals (you’ll judge if I reveal which ones). Really, anything to add those nutrients.

What are my favorite foods? Pizza, donuts, and lasagna! I really, really enjoy my cheat days.

Nobody's perfect

Again, perfection is not attainable, but major progress and consistency are. I’m a strong proponent of enjoying life and rewarding yourself as well. You better believe that on my hardest exercise days, there will be a reward. Most likely a donut or some good (beyond unhealthy) ice cream before bed! Most days, though, I’ll revert to the above list. Remember, we’re just out here doing the best we can.