Foods that Help to Balance Bipolar

Maintaining a balanced diet can play a major role in managing bipolar disorder.

Here are some dietary considerations:

1. Omega-3 Fatty Acids

- Fatty fish (e.g., salmon, mackerel) - Flaxseeds and chia seeds - Walnuts

Increase your consumption of essential omega-3 fats

This involves eating fish at least twice a week, incorporating seeds into your diet most days, and taking omega-3 fish oil supplements. The best fish for EPA, a type of omega-3 fat associated with mood improvement, include:

Mackerel (1,400mg per 100g/3oz), Herring/kipper (1,000mg), Sardines (1,000mg), fresh tuna (900mg), Anchovy (900mg), Salmon (800mg), and Trout (500mg).

Due to its high mercury content, tuna should be consumed no more than three times a month.

2. Whole Grains

- Brown rice - Quinoa - Oats

3. Fruits and Vegetables

- Leafy greens (e.g., spinach, kale) - Berries (e.g., blueberries, strawberries) - Bananas

4. Lean Proteins

- Chicken and turkey - Legumes (e.g., lentils, beans) - Tofu and tempeh

5. Nuts and Seeds

- Almonds - Pumpkin seeds - Sunflower seeds

6. Fermented Foods

- Yogurt - Kefir - Sauerkraut

7. Hydration

- Adequate water intake - Herbal teas

Foods to Limit or Avoid

1. Processed Foods

- Sugary snacks - Fast food

2. Caffeine

- Coffee - Energy drinks

3. Alcohol

- Beer - Wine

4. High-Sugar Foods

- Sweets - Sugary beverages

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf.

General Tips

- **Regular Meal Times**: Try to maintain a consistent eating schedule.

- **Mindful Eating**: Pay attention to how different foods affect your mood and energy levels.

- **Consult a Professional**: Always consider working with a healthcare provider or nutritionist for personalised advice.

By incorporating these dietary suggestions, individuals with bipolar disorder may find some improvement in their mood stabilisation and overall well-being.