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.

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

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

3. 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

4. Drinking
Too Much
Coffee
Mindless
Munching
Crash
Diets
Forgetting
Water
Fast Food
Skipping
Meals
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5.  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.
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7. Hungry

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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
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12. colorful foods
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14. Fast drop in blood glucose
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15. Lean proteins are good for calming
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Protein also helps to avoid blood sugar crashes -
Ideally, you should combine protein and carbohydrates at
every meal.

16. Khicdhi, 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

17. Eat more of vitamin C and other
anti-oxidant foods
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21. Calcium and magnesium too, are
wonderful for mood disorder
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24.  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
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25. Healthy bacteria that reside within us help
control state of our emotional health
Include foods containing live bacteria.

26. These include:
Curd ,rabdi
ambali
Panir
Pickles
Kanji
Tofu
Idli ,dosa, Dhokla

27. 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.

28. Avoid junk food and quick fix meals
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31.  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
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33. 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.
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34. It is important to maintain a healthy weight to avoid the health risks
associated with being overweight, including heart disease,
hypertension, and diabetes.

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

36.  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
stablize mood.
 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
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The foods have been found benefit:
• Green Tea
• Pro-biotic Yogurt (improve mood)
• Blueberries
• Raspberries
• Strawberries
• Flax Seed
• Flax Oil

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• 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)

39.  Make eating an art
 Know your eating habits
 Depression is not an excuse to binge
on junk
 Eat sensibilily, don’t strave
to lose weigh.
 Rhythm is king

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

41. DESSERT
S
FRUIT YOGHURT

42. COFFE TURMERIC MILK

43. PIZZA
BHAKRI PIZZA

44. Exercise: helps to keep
yourself strong & mind
healthy.
Exercise. It's a great
stress buster.
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45. Meditation can give
you a sense of
calm, peace and
balance that
benefits both your
emotional well-being
and your overall
health.
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46. Thinking positively
about the situation
can you bring new
ideas for solving it,
and therefore,
eliminate the stress.
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47. Take quick nap:-
A short 10-15 min.nap is
helpful to reduce stress .
It is natural re-energizer
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48.  Salads daily for antioxidant and immune system
 Talk it out
 Relaxed Meals
 Exercise and Eating well
 Snack smart
 Sleep well
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EAT HAPPY AND BE HAPPY!

49. Shilpa Mittal (M.Sc Nutrition)