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Nutrition For Mood Disorders by Nutritionist Mrs. Shilpa Mittal

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.

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Nutrition For Mood Disorders by Nutritionist Mrs. Shilpa Mittal

  1. 1. NUTRITION IN MOOD DISORDER Mrs . Shilpa Mittal M.Sc Food science and Nutrition Merit ranker
  2. 2. Healthy eating won’t get rid of your bad mood but will help you respond well to different mood disorders.
  3. 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. 4. Drinking Too Much Coffee Mindless Munching Crash Diets Forgetting Water Fast Food Skipping Meals SHILPSNUTRILIFE
  5. 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, IRRITABLE BOWEL SYNDROME and INFLAMMATORY BOWEL DISEASE. SHILPSNUTRILIFE
  6. 6. Hangry
  8. 8. 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
  10. 10. 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.
  11. 11.  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.
  12. 12. colorful foods SHILPSNUTRILIFE
  14. 14. Fast drop in blood glucose! SHILPSNUTRILIFE
  15. 15.  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
  16. 16. 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.
  17. 17. 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
  18. 18. Eat more ofVitamin C and other Anti-Oxidant Foods SHILPSNUTRILIFE
  21. 21. Calcium and Magnesium too are Wonderful for Mood Disorders SHILPSNUTRILIFE
  23. 23.  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
  24. 24. Healthy bacteria that reside within us help control state of our emotional health Include foods containing live bacteria.
  25. 25. These include: Curd, rabdi Ambali Pickles Kanji Tofu Idli, Dosa, Dhokla
  26. 26. 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.
  27. 27. Avoid Junk Food and Quick Fix Meals SHILPSNUTRILIFE
  30. 30.  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
  32. 32. 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
  33. 33. It is important to maintain a healthy weight to avoid the health risks associated with being overweight, including heart disease, hypertension, and diabetes.
  34. 34. • 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
  35. 35.  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
  36. 36.  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
  37. 37. SHILPSNUTRILIFE The foods have been found benefit: • Green Tea • Pro-biotic Yogurt (improve mood) • Blueberries • Raspberries • Strawberries • Flax Seed • Flax Oil
  38. 38. 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)
  39. 39.  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!
  40. 40. FRENCH FRIES . Fresh vegetables with a savory dip hummus
  44. 44. Exercise: will help to keep yourself strong & your mind healthy. Exercise. It's a great stress buster. SHILPSNUTRILIFE
  45. 45. Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. SHILPSNUTRILIFE
  46. 46. Thinking positively about the situation can you bring new ideas for solving it, and therefore, eliminate the stress. SHILPSNUTRILIFE
  47. 47. Take quick nap:- A short 10-15 min.nap is helpful to reduce stress . It is natural re-energizer SHILPSNUTRILIFE
  48. 48.  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!
  49. 49. Shilpa Mittal (M.Sc Nutrition)