Mood Disorders and Summer Nutrition – Arnrow

nutritionWe recently wrote about healthy eating for people with mood disorders (original post can be viewed here). Today, we bring you some delicious and easy ideas to enjoy in this summer weather—well rather, July in San Francisco that so happens to be co-occurring with the hot and sunny climate in other places.

Infused water
Drinking infused water is a great and incredibly simple way to not only stay hydrated, but to also load on additional nutrients to your diet. Drinking water is essential for bodies to function properly, but often times, we have trouble drinking such a plain, almost flavorless beverage, which causes us to turn to unhealthier alternatives, such as soda or other sugary drinks. Unfortunately, that affects blood sugar levels, and because blood sugar levels have been linked to mood, this constant spiking and crashing is not ideal for people with mood disorders, particularly bipolar disorder. Infused water is a solution to that problem. Depending on the herb, vegetable, or fruit you add, you can create not only flavorful water, but you can add more vitamins, and antioxidants to your diet. For someone who is new to infused waters, begin the transition simply with lemon water. Lemons are full of B-complex vitamins and vitamin C; B-complex vitamins have been linked to helping with anxiety, stress, and tiredness. Simply cut the lemons up, and add to your water. When you’re ready, try adding cucumbers, blueberries, mint… oh the possibilities!

Infused water combinations

Citrus salad
A citrus salad is not only light and refreshing but very nutritious. Spinach is a good source of magnesium, helpful for energy production, and a balanced nervous system. They are also rich in antioxidants. Oranges have folic acid and vitamin C; folic acid deficiency has been linked to mood, cognition, and social functioning problems, particularly with depression and dementia. For an additional heart-healthy and antioxidant-filled crunch, add nuts, such as walnuts, or almonds!

Citrus spinach salad

Baked salmon
There has been mixed findings on the effects of Omega-3 fatty acids on bipolar disorder with some suggesting little to no significance, while others advocate its effectiveness. Some researchers say that Omega-3 fatty acids assist with mood regulation, particularly with depression symptoms—though not as impactful as initially suspected. Still, adding it to your diet has little side effects, and can be ingested by way of fish oil pills. However, if you are looking to get Omega-3 in your meals, try a simple baked salmon. Simply season with olive oil, salt, and pepper and bake in the oven (375 degrees Fahrenheit) for 30-45 minutes or until nice and flaky.

Easy baked salmon

Happy eating folks! Let us know what you think, and if you have any suggestions on other delicious, and nutritious food we should try!