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Coping Through Cooking

Have you ever had a bipolar disorder coping strategy that became a passion? 

Did this passion help you reduce your symptoms and at the same time fill the room with delicious smells?!

Coping Through Mindfulness

I’ve had bipolar disorder my whole life. Along with medication and therapy, there are other ways to manage symptoms including coping strategies.

Coping strategies include mindfulness, which means living in the moment and awakening to experience. 

Mindfulness includes forms of meditation such as breath awareness and kundalini yoga.

Did you know that cooking is a basic and overlooked form of meditation.

Cooking In The Moment

Cooking is a simple daily task that can help you find peace and enjoyment in the present moment.

An example is an easy and simple recipe such as candied sweet potatoes. When you’re starting it on the top of your stove by adding butter to your pan you’ll notice your mind is set on that simple task. 

Then you start adding brown sugar, cinnamon and nutmeg to the butter. When this happens there’s a delicious smell that not only makes you hungry but also triggers feelings of warm nostalgia, along with activating areas of your brain linked to emotion and memory. You’ll find that this calms an anxious mind.

Benefits Of Cooking?

It’s hard to get motivated when your in a depressed mood because of bipolar disorder.

Due to depression weighing you down; you might be in the mood to overeat, but you might have a hard time getting up and doing anything else. 

When you’re feeling depressed there are many benefits to cooking for yourself.

What Are Some Of Cooking’s Benefits?

Benefits Include:

  • Cooking Is Therapeutic: Cooking is an effective therapy, because it encourages creativity. It also reduces anxiety and depression.
  • Healthier Food Options: People who cook for themselves tend to have better overall health.
  • Focus On What You’re Eating: When you’re cooking for yourself you’re not surrounded by other distractions. You can enjoy your food more and exercise better control over what you eat.
  • Cooking Forces You To Get It Together: Preparing your own food takes some planning. It encourages you to be organized and focused, which helps with bipolar symptoms.
  • It Connects You With Others: Cooking for someone else is a way to express love. Whether it’s for your significant other, kids, roommates, family or friends you’re all working together to make something amazing.

How Do You Cope With Your Bipolar Symptoms?

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If you want to learn more about mindfulness please click on the button below:

Sources:

https://www.medicalnewstoday.com/articles/320392

https://www.psychologytoday.com/us/blog/brain-babble/201501/smells-ring-bells-how-smell-triggers-memories-and-emotions

https://lifehacker.com/when-you-eat-focus-on-just-eating-1548927900

https://www.headspace.com/mindfulness/mindful-cooking

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B Vitamins For A Better Mind!

What are B Vitamins?

B vitamins refer to a class of water-soluble vitamins that are vital for maintaining good health and well being. 

They are building blocks for a healthy body that have a direct impact on your energy levels, cell metabolism and also brain health.

B Vitamins Include:

  • B1 (Thiamine): Helps your body generate energy from carbohydrates. The main role of carbohydrates is to provide energy for your body, especially your brain and nervous system.
  • B2 (Riboflavin): Helps your body breakdown carbohydrates, protein and fats to produce energy.
  • B3 (Niacin): A B vitamin made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and your skin healthy.
  • B5 (Pantothenic Acid): Very important for making blood cells and helps convert your food into energy. 
  • B6 (Pyridone): Helps your body make energy from food and form red blood cells that help deliver oxygen throughout your body. B6 also regulates the hormones dopamine and serotonin.
  • B7 (Biotin): Your body needs Biotin to convert certain nutrients into energy. It’s also important for your hair, skin and nails.
  • B9 (Folate): Helps form your DNA, which is important for every cell (Including Brain Cells) in your body.
  • B12 (Cobalamin): Helps your body make energy from food just like B6. It keeps your body’s nerve and red blood cells healthy, and helps make DNA for all cells.

B vitamins play a vital role in producing brain chemicals that affect your mood and other brain functions. 

Low levels of B vitamins such as Folate, B12 and B6 have been linked to mental health problems such as anxiety and depression, along with worsening the symptoms of mental disorders such as bipolar disorder.

Where Do You Get B Vitamins?

B Vitamins are obtained by eating nutrient-rich foods. 

These Include:

  • Avocados: Long before avocados were considered a stereotypical millennial stable they’ve been regarded as a superfood. One whole avocado is packed with B vitamins.
  • Plain Low Fat Yogurt: The amount of nutritional value varies from brand to brand, but they tend to be rich in vitamin B12 and riboflavin.
  • Salmon: This is a low mercury fish that’s high in omega 3’s. It’s also high in other nutrients including B vitamins.
  • Chicken: Chicken, along with turkey are loaded with B vitamins such as niacin and pyridoxine.
  • Eggs: One chicken egg contains 33% of the recommended daily intake of the B vitamin biotin.
  • Chickpeas: Foods such as chickpeas are a great source of B vitamins, especially B6 and folate.
  • Tofu: Along with being a valuable plant source of iron and calcium, tofu contains vitamin B1.
  • Dark Green Vegetables: Vegetables such as spinach, romaine lettuce and kale contain large amounts of folate.

However, there are people with bodies that have a hard time absorbing B vitamins or they can’t obtain B vitamins from diet alone.

There are many vegetables that could lose of their nutritional content while being cooked. Unless you eat them raw.

Some people have cut meat out of their diets which is a significant source of vitamin B12.

It’s recommended that they look into taking a multivitamin or a vitamin B complex supplement.

What Is Vitamin B Complex?

Vitamin B-Complex is a supplement that includes all eight B vitamins in one pill.

It’s been shown to improve brain health by providing optimal psychological and neurological benefits. This significantly benefits mood along with reducing stress.

Despite the added benefits of a vitamin B supplement there are health risks as the dosage goes up, so talk to your doctor first before taking it.

Bipolar Disorder And B Vitamins

Bipolar Disorder is associated with episodes of mood swings that range from depressive low moods to manic/hypomanic highs.

Symptoms include mood swings, depression, anxiety, fatigue, irritability, inability to focus and appetite fluctuations.

The exact cause is unknown but a combination of genetics, environment and altered brain structure and chemistry play a role. An often overlooked factor that plays a role is poor diet.

A poor diet deficient in nutritional content can play a role in bipolar disorder, especially low B vitamins.

Studies have shown that vitamins B1, B6 and B12, in particular play a role in decreasing bipolar symptoms. Also they improve the overall health of your brain, which leads to better management of bipolar disorder.

Please talk to your doctor before increasing the amount of B vitamins in your diet.

Do you take any supplements to improve your health?

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If you’re interested in learning more about how blueberries are a superfood please click on the button below:

Sources:

https://www.healthline.com/health/food-nutrition/vitamin-b-complex

https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077

https://www.eatthis.com/best-foods-vitamin-b/

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#:~:text=Vitamin%20B12%20is%20a%20nutrient,absorb%20vitamin%20B12%20from%20food.

https://www.livescience.com/51966-vitamin-b2-riboflavin.html#:~:text=Riboflavin%20is%20a%20vitamin%20that,be%20used%20by%20the%20body.

https://www.healthline.com/nutrition/vitamin-b-foods#TOC_TITLE_HDR_5

https://www.webmd.com/diet/health-benefits-b-complex#1

https://psychcentral.com/lib/vitamins-for-bipolar-disorder/

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How Probiotics Help With Bipolar Disorder?

Bipolar II is a type of bipolar disorder that consists of depressive and hypomanic episodes. 

Depressive episodes include sadness or hopelessness. 

Hypomanic episodes include symptoms such as a persistent elevated or irritable mood, 

anxiety, decreased need for sleep and increased self esteem. 

Factors such as poor gut health make bipolar ii worse, but there is 

a solution.

Your gut is home to your microbiome, which is the trillions of bacteria and yeast. 

It’s not only home to 80% of your immune system, but also 95% of the neurotransmitter 

serotonin. 

Your gut is often called your “second brain”.

When your microbiome is disrupted it leads to inflammation, which is caused by processed 

foods, exposure to chemicals, the immune system attacking an infection, taking antibiotics 

and some prescription drugs. 

Bipolar II symptoms are made worse by gut inflammation, because it disrupts the production 

of serotonin and makes symptoms such as anxiety and depression worse.

Symptoms were still occurring despite taking 150 mg of an SSRI, so a probiotic was taken to 

supplement it. Symptoms were becoming minimized.

Not all probiotics are created equal. The one mentioned  is specifically for boosting mood, 

immune system and digestion, along with minimizing bipolar symptoms taking a probiotic has 

been proven to help you lose weight helped me lose weight as well. 

The specific probiotic product that’s recommended by me is Garden of Life. 

Before you take any supplement please talk to 

your doctor.

Also, if you’re interested in reading about the five 

steps you can take to overcome negative thinking 

brought on my self-doubt please click on my 

link below and for $11.00 you can purchase 

and download my ebook.


Sources:

https://www.bustle.com/p/10-ways-to-get-rid-of-inflammation-in-your-gut-according-to-experts-10087816

https://www.mindbodygreen.com/0-26408/4-gut-problems-that-trigger-inflammation-even-if-you-eat-healthy.html