Bipolar Disorder patients want to maintain a balance in mood, meaning controlling the unusual shifts in energy and activity-levels, as well as the ability to carry out day-to-day tasks. There are several medications to treat Bipolar Disorder, mainly by managing the levels of serotonin and dopamine, which are neurotransmitters or brain chemicals. Serotonin helps regulate mood, anxiety, fear, and sleep. Dopamine is primarily linked to feelings of pleasure and also helps regulates attention and focus.
Despite medications and other treatment options to manage the symptoms of Bipolar Disorder, patients need to focus on their diet, because what we put into our bodies also has an effect on all the symptoms of the disorder and can help manage them along with prescribed medications.
This article discusses eight minerals and other nutrients to help manage the symptoms of Bipolar Disorder, so patients can lead a more happy and healthy life. They include calcium, chromium, magnesium, manganese, rosemary, tryptophan, omega-3 fatty acids, and zinc.
Minerals
Of the eight nutrients listed, five are minerals. They include calcium, chromium, magnesium, manganese, and zinc.
Calcium helps with nerve conduction, enzyme activity, and membrane functioning, which can aid in the efficiency of your prescribed medications. Calcium cannot only be found in milk, cheese, and yogurt, but also in spinach, collard greens, and green beans.
Chromium is important to maintain blood sugar levels to prevent mental stress. It also helps with overall physiological functioning of your body, and Bipolar Disorder is a physiological brain dysfunction. This mineral can help lower irritation and agitation levels. High levels of chromium can be found in lettuce, tomatoes, and onions.
Magnesium is considered a macro-nutrient, which means you must obtain it through food and your body does not produce it. It has a calming effect on nerves, so it can help reduce stress and anxiety levels. A lack of magnesium can also cause fatigue and depression. Foods high in magnesium include spinach, summer squash, pumpkin seeds, and cucumbers.
Manganese is another mineral you must get through food consumption, as it is not naturally produced by your body. It helps with overall psychological functioning by reducing irritation and agitation. Foods with high manganese levels include black pepper, garlic, strawberries, and pineapple.
Zinc supports overall physiological functioning in your body, including your brain. A lack of the proper levels of zinc can cause depression, fatigue, and loss of appetite, which is a side-effect of some medications. Zinc can be found in beef, asparagus, and sesame seeds.
Other Important Nutrients
Rosemary is a commonly used herb in many dishes. It helps strengthen memory and concentration and enhances overall alertness through it volatile oils. Omega-3 fatty acids are another important dietary consideration. These acids strengthen the overall integrity of blood vessels and nerve wrappings. They also enhance restful sleep, memory, concentration, and mood. Foods high in omega-3 fatty acids include olive oil, avocados, and walnuts. Tryptophan is an amino acid that elevates mood, promotes sleep, increases appetite and can help lower levels of irritability, impulsiveness, and anxiety. It is actually a precursor for serotonin, so it can help promote serotonin-enhancing medications. High levels of tryptophan are found in turkey, chicken, shrimp, eggs, and tuna.
The Perfect Day’s Diet
You can easily put all of these minerals and other nutrients together in a well-balanced diet for your day. An example of a “perfect day’s diet” with all the minerals and nutrients:
Breakfast – An egg-omelet with beef, spinach, onions, and black pepper (calcium, chromium, manganese, magnesium, and zinc).
Lunch – A chicken or tuna salad with lettuce, tomatoes, cucumbers, sesame seeds, avocado, and walnuts (chromium, magnesium, tryptophan, omega-3 fatty acids, and zinc).
Snack – Yogurt with pineapple and strawberries (calcium and manganese).
Dinner – Turkey breast rubbed with olive oil, garlic, and rosemary grilled with summer squash and asparagus (manganese, magnesium, omega-3 fatty acids, rosemary, tryptophan and zinc).
Summary
While putting together a perfect diet each day is not likely, it can be done. But, most importantly, you should increase your awareness of these minerals and other nutrients and try to incorporate them into your diet if possible, as they will help manage the symptoms of Bipolar Disorder.
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