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Nutrition Tips For Managing Mood Disorders

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Shilpa Mittal, noted Nutritionist & Dietician presented her talk on Nutrition Tips for managing Mood Disorders at BipolarIndia's WORLD BIPOLAR DAY Conference, Mumbai on March 30th, 2019. It is known that their is a connection between the gut, brain and our moods. Exactly how? This was explained in great detail via this thorough presentation with easy to implement, practical tips.

Publié dans : Santé & Médecine
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Nutrition Tips For Managing Mood Disorders

  1. 1. NUTRITION IN MOOD DISORDER Mrs . Shilpa Mittal M.Sc Food science and Nutrition Merit ranker
  2. 2. Healthy eating won’t get U rid of bad mood but will help you respond well to different mood disorders.
  3. 3. Bipolar depressive episode Unusually low energy Decreased activity levels Feelings of hopelessness and despair Loss of enjoyment in activities Sleeping too little or too much Feeling worried or empty Fatigue Eating too little or too much Trouble concentrating or remembering things Suicidal thoughts Mania episode Unusually high energy Increased activity levels Feeling wired or jumpy Feelings of agitation or irritability Feelings of overconfidence Trouble sleeping Talking unusually quickly Engaging in risky behavior, such as taking sexual or financial risks you wouldn’t otherwise
  4. 4. Drinking Too Much Coffee Mindless Munching Crash Diets Forgetting Water Fast Food Skipping Meals SHILPSNUTRILIFE
  5. 5.  Prolonged MOOD DISTRUBANCE can disrupt the digestive system, irritating the large intestine and causing DIARRHOEA, CONSTIPATION, CRAMPING, AND BLOATING.  In the long run could result in PEPTIC ULCERS, IRRATABLE BOWEL SYNDROME AND INFLAMMATORY BOWEL DISEASE. SHILPSNUTRILIFE
  6. 6. Hungry
  8. 8. Short term: Epinephrine trigger the body’s fight or flight response that temporarily puts eating on hold (Shut down of Appetite) If stress persist for longer: cortisol is released from the adrenal glands which increases appetite and motivation to eat. Increased intake of fats and sugar. High cortisol in combination with high insulin as a result of stress increases abdominal fat and weight gain SHILPSNUTRILIFE
  10. 10. colorful foods SHILPSNUTRILIFE
  12. 12. Fast drop in blood glucose SHILPSNUTRILIFE
  13. 13. Lean proteins are good for calming SHILPSNUTRILIFE Protein also helps to avoid blood sugar crashes - Ideally, you should combine protein and carbohydrates at every meal.
  14. 14. Khicdhi, milk+roti, dal+rice/roti, curd rice, dal + roti, idli, dosa, dhokla, uttapa i.e combination of cereal + pulse gives the best quality protein comparable to that of an egg
  15. 15. Eat more of vitamin C and other anti-oxidant foods SHILPSNUTRILIFE
  18. 18. Calcium and magnesium too, are wonderful for mood disorder SHILPSNUTRILIFE
  20. 20.  Nuts such as walnut, almonds, pistachios should be included as they contain good quality (n6 and n3) fat and also minerals such as copper, magnesium, manganese, selenium, zinc and also B vitamins.  Oysters and shell fish are good sources of Zinc and copper.  For n3 fatty acids one can consume flaxseeds (1tsp/day) if vegetarian and if you eat fish then 3 servings (1 serving= 100 g of fish) of fatty fish a week is recommended SHILPSNUTRILIFE
  21. 21. Healthy bacteria that reside within us help control state of our emotional health Include foods containing live bacteria.
  22. 22. These include: Curd ,rabdi ambali Panir Pickles Kanji Tofu Idli ,dosa, Dhokla
  23. 23. Salt is very necessary to regulate the levels of bipolar medication in your bloodstream If you have bipolar disorder, don’t let your salt intake get too low, and definitely don’t cut out salt entirely.
  24. 24. Avoid junk food and quick fix meals SHILPSNUTRILIFE
  27. 27.  Cut down on caffeine: caffeine is found in coffee, tea, cola beverages, chocolates and some medications. Instead of coffee you could have herbal tea or infused water  Drink water often: water can curb the urge for coffee and stress related eating SHILPSNUTRILIFE
  29. 29. Drinking a cup of water helps too. If you feel anxious,stressed or tense before going to sleep at night, a glass of milk, warm or cold can make you feel more relaxed. SHILPSNUTRILIFE
  30. 30. It is important to maintain a healthy weight to avoid the health risks associated with being overweight, including heart disease, hypertension, and diabetes.
  31. 31. • Artificial Sweeteners • Fat Free products • Lactose • Processed Cheese Slices (gives depression, emotional outbursts, Foggy Brain Syndrome) • Carbonated Soft Drinks (same results as artificial sweeteners) • Some red food-dyes (give migraine headaches) Maintain mood journal
  32. 32.  Eat regularly during the day: three main meals and two to three snacks/fillers in between (Include 3 to 4 food groups in each meal) helps stablize mood.  A good breakfast is a must should consist of milk + cereals + fruits i.e. 3 food group at least.  Increase the fibre content of your diet: choose more whole grains, vegetables, fruits and legumes, as it slows digestion. SHILPSNUTRILIFE
  33. 33. SHILPSNUTRILIFE The foods have been found benefit: • Green Tea • Pro-biotic Yogurt (improve mood) • Blueberries • Raspberries • Strawberries • Flax Seed • Flax Oil
  34. 34. SHILPSNUTRILIFE • Oatmeal • Spinach (fresh; not canned or frozen). use it in salads instead of lettuce, it gives a major energy boost. • Salmon • Chicken • Bananas (increases serotonin) • Chocolate – Dark, (increases serotonin) 70% or more Coco (avoid Milk-chocolate) • Nuts (in particular, Almonds and Walnuts)
  35. 35.  Make eating an art  Know your eating habits  Depression is not an excuse to binge on junk  Eat sensibilily, don’t strave to lose weigh.  Rhythm is king
  36. 36. FRENCH FRIES . Fresh vegetables with a savory dip hummus
  40. 40. Exercise: helps to keep yourself strong & mind healthy. Exercise. It's a great stress buster. SHILPSNUTRILIFE
  41. 41. Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. SHILPSNUTRILIFE
  42. 42. Thinking positively about the situation can you bring new ideas for solving it, and therefore, eliminate the stress. SHILPSNUTRILIFE
  43. 43. Take quick nap:- A short 10-15 min.nap is helpful to reduce stress . It is natural re-energizer SHILPSNUTRILIFE
  44. 44.  Salads daily for antioxidant and immune system  Talk it out  Relaxed Meals  Exercise and Eating well  Snack smart  Sleep well SHILPSNUTRILIFE EAT HAPPY AND BE HAPPY!
  45. 45. Shilpa Mittal (M.Sc Nutrition)