Bipolar disorder, also known as manic depression, is a condition that affects about 5.7 million people in the United States, according to eMedicineHealth.com. It is characterized by severe mood swings, ranging from feelings of despair and hopelessness on one end, to hyperactivity and even mania on the opposite end. Bipolar disorder is serious and can begin at an early age. The average age of onset is 21. While it is important to seek proper medical care, natural therapies also may be helpful.
The Holistic Plan
Step 1
Modify your diet to include plenty of foods with omega-3 essential fatty acids. These include nuts, seeds and oily fish such as salmon. According to the University of Maryland Medicine, research shows that depression is associated with imbalances of omega-3 and omega-6 fatty acids. To ensure your diet has adequate essential fatty acids, you can take a daily omega-3 or fish oil supplement. Avoid foods with omega-6 fats such as corn oil and sunflower oil.
Step 2
Take a B complex supplement daily, as directed. UMM reports that certain B vitamins may provide protection against depression. For example, niacin (B3) assists the body in the production of tryptophan, a chemical that regulates serotonin, the "feel good" hormone. Also, low levels of folate, another B vitamin, have been associated with depression. Because the B vitamins work in synergy, it is important to take them together in the form of a B complex. Take them with plenty of water, as these are water-soluble vitamins.
Step 3
Exercise daily, at least 30 minutes of moderate movement such as walking, biking, swimming or yoga. Exercise can help combat symptoms of depression. Vigorous exercise helps produce adrenaline, dopamine and endorphins, which provide energy and a general feeling of well-being. Try to set aside at least 30 minutes each day to do some form of exercise that you enjoy.
Step 4
Practice daily relaxation techniques such as deep-breathing exercises and meditation. For centuries yogis and Buddhist masters have taught meditation techniques to facilitate relaxation as well as increase focus and concentration. The video listed in Resources provides one example, although many techniques are effective. Try different techniques and find one that works for you. You may simply want to start by setting aside 10 to 15 minutes each day to practice deep-breathing exercises.
Step 5
Avoid herbal supplements such as St. John's wort. Although some research supports the use of this herb for mild to moderate depression, Scott Olson of MentalHealth.net points out that the use of St. John's wort has been linked to increased manic episodes in people with bipolar disorder. An alternative supplement that may help regulate moods is 5 hydroxytryptophan, or 5-HTP. Elizabeth Baird of Vanderbilt University explains that 5-HTP works by increasing the amount of serotonin produced in the brain. It acts in a similar manner to many conventional treatments, such as antidepressants that stimulate serotonin production.
Tips and Warnings
- Try making one change at a time. Following the above steps all at once may be overwhelming and only lead to failure. Be patient and experiment with the different steps, allowing your body time to adjust.
- Consult your physician or healthcare practitioner before beginning this or any alternative treatment plan. Never discontinue taking prescription medications without first consulting your doctor.
Things You'll Need
- Fish oil supplements
- B complex supplements
- Relaxation recordings
