Bipolar disorder is a lifelong brain disease that affects about one percent of the world’s population. The illness is characterized by severe mood swings that range from extreme lows (depression) to highs (mania).
Untreated bipolar disorder often leads to premature death due to negative symptoms (mostly psychosis and depression) that a person cannot handle alone without proper treatment. According to research, around 15 percent of bipolar people end up taking their own life.
Treatment of bipolar disorder
Although there is no cure for bipolar disorder, with medications, psychotherapy, and proper support it can be a highly manageable illness. When it comes to medication, bipolar disorder is most commonly controlled with mood stabilizers such as lithium, valproic acid, carbamazepine, divalproex sodium, and lamotrigine. Antidepressants are still prescribed, but recent studies suggest that they are not as useful as once believed, and that they can lead to even further mood destabilization.
Psychotherapy, or "talk" therapy, is a common and important aspect of managing bipolar disorder. During a session, patients discuss all seemingly important thoughts and feelings with the therapist, which helps them understand and tackle the possible triggers and prevent future problems.
Participating in treatment would be the first important lifestyle advice for bipolar patients.
Lifestyle changes that can help manage bipolar disorder
When it comes to managing bipolar disorder, structure is key. It’s important to stick to a certain routine — getting enough sleep, going to bed approximately at the same time every day, eating nutritious food, and taking the medications prescribed by your doctor. Although bipolar disorder can’t be cured, lifestyle changes can prevent triggers that cause episodes of mania and depression.
1. Avoid stress
Stress, both positive and negative, is one of the major triggers of bipolar episodes. Minimize stress by simplifying your life. If your current job requires a long hours or you often have conflicts with coworkers — try switching to a less stressful career, even for less money. It will definitely pay off in the long run.
If your friends tend to unload their problems onto you, make sure to clarify that this is not good for your condition. Having someone to talk to is mostly good for our mental health, but it can be toxic as well. Surround yourself with positivity. If you feel drained after spending time with someone, it’s time to reassess.
2. Stick to a routine
Getting up, doing your chores, working out, going to bed and doing everything else approximately at the same time every day brings certain ease to people with bipolar disorder. For some reason, routine means less stress and more stability.
3. Eat well
Studies have shown that a folate deficiency can be linked to a depressive mood. Make sure to eat plenty of leafy green vegetables, as they're rich in folate. Also, consuming too much processed sugar and refined carbs (such as cookies, white bread, and pasta) can lead to fatigue, anxiety, and aggression. Eating poorly most of the time does not provide enough vitamins and minerals, but uses up a lot of nutrients from your body, especially B vitamins. According to a study done on more than three thousand people, a diet abundant in sugar and processed foods increases your risk of depression by 58 percent, while nutritious diet slashes the risk by 26 percent.
4. Sleep well
According to research, poor sleeping habits can make bipolar disorder worse — especially mania. Read, meditate, pray, or listen to music before bed — whatever relaxes you. People with bipolar disorder usually stay up late on their phones or watching TV, but it’s not that smart because screens emit blue light that suppresses the production of melatonin — natural hormone that regulates our sleep-wake cycle. Bedrooms should have minimal distractions, and according to experts. should be used only for sex and sleep.
5. Exercise
Mild exercise such as walking, jogging, or swimming is said to have a calming effect on people with certain mental disorders, especially depression, but more research is needed when it comes to bipolar disorder. Strenuous exercise is found to possibly exacerbate the manic phase. Just be careful and make sure that your body responds well to whatever you’re doing. Exercise is supposed to make you feel better afterwards — if it doesn’t, try something different.
6. Visit your doctor often
The bottom line
Although bipolar disorder is a lifelong disease, with certain lifestyle changes, medication, and talk therapy, it’s a highly treatable condition. According to data from the National Advisory Mental Health Council (NAMHC), if the disease is diagnosed and treated early, it means less hospitalizations and relapses, so the success rate is around 80 percent — pretty impressive.
- Photo courtesy of SteadyHealth
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