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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.
Mrs . Shilpa Mittal
M.Sc Food science and Nutrition
Healthy eating won’t get U rid of bad mood
but will help you respond well to different
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
Eating too little or too much
Trouble concentrating or remembering
Unusually high energy
Increased activity levels
Feeling wired or jumpy
Feelings of agitation or irritability
Feelings of overconfidence
Talking unusually quickly
Engaging in risky behavior, such as
taking sexual or financial risks you
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.
the body’s fight or
flight response that
eating on hold (Shut
down of Appetite)
If stress persist for
longer: cortisol is
released from the
motivation to eat.
Increased intake of
fats and sugar.
High cortisol in
combination with high
insulin as a result of
abdominal fat and
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
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
Healthy bacteria that reside within us help
control state of our emotional health
Include foods containing live bacteria.
Idli ,dosa, Dhokla
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
Avoid junk food and quick fix meals
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
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
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
The foods have been found benefit:
• Green Tea
• Pro-biotic Yogurt (improve mood)
• Flax Seed
• Flax Oil
• Spinach (fresh; not canned or frozen). use it in salads instead
of lettuce, it gives a major energy boost.
• Bananas (increases serotonin)
• Chocolate – Dark, (increases serotonin) 70% or more Coco
• Nuts (in particular, Almonds and Walnuts)
Make eating an art
Know your eating habits
Depression is not an excuse to binge
Eat sensibilily, don’t strave
to lose weigh.
Rhythm is king
Fresh vegetables with a savory