Bipolar depression is a complex mental disorder. At one point, you have extreme mood swings of being high and ecstatic and the next you feel extremely low. The extreme highs can last for a few days followed by extreme lows for a few days or weeks. The episodes can be mild or severe. About 1% to 4% of our population could suffer from BD. It also causes a reduction in life expectancy by 10 to 20 years. BD is also associated with other diseases like obesity, metabolic syndrome, respiratory, and endocrine diseases. However, no specific diet or food is the cause of bipolar depression. Research among patients has given doctors enough data to establish some patterns. The following diet tips for managing bipolar depression are based on such data patterns.

Increase food that impacts brain functions
The brain has to function normally and without any interference. This is facilitated by chemicals, fats, enzymes, acids, and sugars that are present in the brain. Any imbalance in the quantities of these chemicals or deficiency in one of them interferes with this process. Include more of the following in your diet:

• Omega-3 fatty acids
• Zinc
• B Vitamins
• Folate
• Vitamin D

Increase vitamin intake to improve mental health
Vitamin deficiency is a cause of many physiological problems. However, research shows the lack of a nourishing or balanced diet can affect psychological issues too. Lack of required amounts of vitamins B, C, and D and folate can lead to bipolar depression. Folate deficiency can lead to the production of homocysteine, an amino acid. A high level of homocysteine in our body is linked to depression. Deficiency in vitamin D can lead to mood swings and depression.

Sources of folate (B9) are wheat bread, mango, spinach, and asparagus. Sources of vitamin C are citric fruits. Sources of vitamin D are sunlight and food like fatty fish, beef liver, cheese, and egg yolks.

Avoid the following in your diet
Doctors have found that people diagnosed with bipolar depression had a high percentage of carbohydrates, sugar, and fatty acids in their diet. Though no direct connection has been proven yet, it is better to have a diet that is healthier and more balanced.

Increase plant-based food
There are no single diets that can help reduce or treat bipolar depression. However, a diet that is high in fruits and vegetables, plant-based protein, lean meats, cold-water fish, low-fat dairy, soy, and nuts is found to be beneficial.

Stay away from omega fatty acids
Omega-6 fatty acids interfere with the body’s capacity to use the highly beneficial omega-3 fatty acids. Hence, include more omega-3 fatty acids rather than omega-6 fatty acids. Avoid corn, soya bean, and cottonseed oil in your diet and go in for oil rich in omega-3 fatty oils like olive oil, flaxseed, and canola oil.

Change your eating habits
Once you have a clear picture of how to plan your diet, it is important to form healthy eating patterns. Replace fried food with baked or steamed food. If you are fond of fries, bake them. Steamed fish with your favorite spices will be a better option than fried fish. Have vegetables or fruits for a snack. Instead of ketchup, prepare hummus or homemade dips. Learn to give up store-bought or mass-produced sweets and pastries. Give up coffee and go in for decaf. Choose a salad over a burger or a sub. Go in for vegetable or a fruit-based smoothie instead of a milkshake.

Be patient but committed
Any new changes take time. Talk to your doctors and nutritionists if you are unable to make changes. Make a journal of your food and your symptoms and share it with them, so that they can help identify any noticeable patterns and make changes accordingly.