The role of Medication and Psychotherapy in managing Mood Disorders such as Bipolar Disorder and Depression is well known. Awareness of how Nutrition can help in recovery and in managing these chronic mental health conditions is scant. Mrs Shilpa Mittal of ShilpsNutrilife conducted an Online Session for our peer support community on this topic. We are sharing her presentation used for this interactive and hugely educative session. This presentation reaffirms the importance of a holistic approach to healing.

2. NUTRITION IN
MOOD DISORDER
Mrs . Shilpa Mittal
M.Sc Food science and Nutrition
Merit ranker

3. Healthy eating won’t get rid of your bad
mood but will help you respond well to
different mood disorders.

4. 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

5. Drinking
Too Much
Coffee
Mindless
Munching
Crash
Diets
Forgetting
Water
Fast Food
Skipping
Meals
SHILPSNUTRILIFE

6.  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,
IRRITABLE BOWEL SYNDROME and
INFLAMMATORY BOWEL DISEASE.
SHILPSNUTRILIFE

8. Hangry

9. SHILPSNUTRILIFE

10. 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

11. SHILPSNUTRILIFE

12. Following a diet enables you to:
 maintain a healthy weight
 take control of your mood swings.
Knowing the foods that you should and
shouldn’t eat can be a first step to reducing
the effects of bipolar disorder on your
quality of life.

13.  The imbalanced brain chemicals that cause bipolar
disorder may also cause you to crave “hyper-palatable”
foods, which are sugary, salty, fatty and generally
unhealthy.
 What’s worse is that the medications for this condition
may also cause weight gain.

14. colorful foods
SHILPSNUTRILIFE

15. SHILPSNUTRILIFE

16. Fast drop in blood glucose!
SHILPSNUTRILIFE

17.  Smoothies (curd, oats, fruits)
 Whole grain pancake
 Milkshakes
 Fruit custard
 Paneer and dates laddu
 Dry fruits + oats bars
 Kheers add natural sweeteners
 Add seeds, oats, dry fruits
Proteins
Carbs
Fibre

19. 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.

20. Khichdi, 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

21. Eat more ofVitamin C and other
Anti-Oxidant Foods
SHILPSNUTRILIFE

22. SHILPSNUTRILIFE

24. SHILPSNUTRILIFE

25. Calcium and Magnesium too are
Wonderful for Mood Disorders
SHILPSNUTRILIFE

27. SHILPSNUTRILIFE

30.  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

33. Healthy bacteria that reside within us help
control state of our emotional health
Include foods containing live bacteria.

34. These include:
Curd, rabdi
Ambali
Pickles
Kanji
Tofu
Idli, Dosa, Dhokla

35. 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.

36. Avoid Junk Food and Quick Fix Meals
SHILPSNUTRILIFE

37. SHILPSNUTRILIFE

38. SHILPSNUTRILIFE

39.  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

40. SHILPSNUTRILIFE

41. 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

42. It is important to maintain a healthy weight to avoid the health risks
associated with being overweight, including heart disease,
hypertension, and diabetes.

43. • Artificial Sweeteners
• Fat Free products
• Lactose
• Processed Cheese Slices (causes
depression, emotional outbursts, Foggy
Brain Syndrome)
• Carbonated Soft Drinks (same results as
artificial sweeteners)
• Some red food-dyes (give migraine
headaches)
Maintain Mood Journal

44.  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
stabilise mood.
 Don’t skip meals likewise don’t
overeat, can reduce metabolism.
 Do some physical activity
 Avoid late night snackingSHILPSNUTRILIFE

45.  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

46. SHILPSNUTRILIFE
The foods have been found benefit:
• Green Tea
• Pro-biotic Yogurt (improve mood)
• Blueberries
• Raspberries
• Strawberries
• Flax Seed
• Flax Oil

47. 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)

48.  Make eating an art
 Know your eating habits
 Depression is not an excuse to binge
on junk
 Eat sensibly, don’t starve
to lose weight.
 Rhythm is king!

49. FRENCH
FRIES
.
Fresh vegetables with a savory
dip hummus

50. DESSERT
S
FRUIT YOGHURT

51. COFFE TURMERIC MILK

52. PIZZA
BHAKRI PIZZA

53. Exercise: will help to
keep yourself strong &
your mind healthy.
Exercise. It's a great
stress buster.
SHILPSNUTRILIFE

54. Meditation can give
you a sense of
calm, peace and
balance that
benefits both your
emotional well-being
and your overall
health.
SHILPSNUTRILIFE

55. Thinking positively
about the situation
can you bring new
ideas for solving it,
and therefore,
eliminate the stress.
SHILPSNUTRILIFE

56. Take quick nap:-
A short 10-15 min.nap is
helpful to reduce stress .
It is natural re-energizer
SHILPSNUTRILIFE

57.  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!

58. Shilpa Mittal (M.Sc Nutrition)