躁狂症人群饮食应注意什么?

We've all heard about "mood foods" that can promote wellness for people with bipolar and depression–fish oil for brain health, oatmeal for stable blood sugar, chocolate for, well, chocolateness. But it's also important to think about how we eat. How we eat can have just as big an impact on our mood as what we eat, yet it often gets neglected in conversations about bipolar and food. Here are some tips for maintaining a healthy mood through mindful eating practices.

我们应该听说过，有一种食物可以控制人们的情绪，在这里，我们姑且称它为“情绪食品”。这些食品对患有躁狂症以及抑郁症的人在控制情绪方面都有很好的效果，例如：鱼油对患者的大脑很好；燕麦粥可以良好的控制患者的血糖；巧克力对患者的心血管有益。但是，凡事都有一个量 ，就连怎么吃这些东西，都是一个很重要的问题。我们必须知道吃什么、怎样吃才能最大限度的改善我们的心情，但这一点，常常被躁狂症患者所忽视。在这里将介绍几点饮食上的注意事项，麻烦您多注意。

1. 把饮食作为一种艺术 Make eating an art

How you eat is sometimes a reflection of how you feel. Are you rushed? Distracted? Frustrated? It'll show by the way you act around food. Similarly, the way you eat can help you change how you feel. When you slow down, prepare yourself a beautiful meal, and savor every bite, you might find yourself feeling calmer, happier, and less stressed out. Mindfulness about the way you eat can be a good starting place for learning mindfulness in other areas of your life, which can go a long way in alleviating the symptoms of depression and bipolar.

你怎样吃一种食物，相应的，你就会有一种什么样的感觉。你感觉气愤？感觉心烦意乱？感觉沮丧？之所以会有这些不同的感觉，是因为你吃食物的方式不同，同理，如果你换一种吃这种东西的方式，例如原来是烧烤，现在改为清蒸，那么，你的心情也会有所变化。当你放慢生活节奏，为自己准备一顿丰盛的晚餐，细细的品尝每一口饭菜，你可以感觉到自己心情很平静，或是有一丝的欣喜，感觉到压力减轻了。要记住以什么方式吃东西可以使你心情愉悦，如果你可以做到，证明这是一个良好的开始，那就将它继续下去吧。虽然你会有很长的路要走，但是这条路会让你的抑郁症或者躁狂症有所减轻。

2. 了解你的药物 Know thy meds

Are your meds supposed to be taken with food or on an empty stomach? Is it OK to drink grapefruit juice while you're taking them? Have you checked lately? Some foods can interact with your meds in funny ways, or even stop them from working. For example, if you're taking lithium, it's important to watch your sodium intake, and many psychotropic medications become downright dangerous if you drink alcohol while taking them. If you haven't checked the PI sheet for your medication in a while, have a look. There might be a food-related instruction you've been forgetting.

你平时是怎么吃药？是在饭后服用还是空腹的时候服用？服药时用西柚汁而不用水是正确的做法么？你最近有没有检查药物是否过期？有一些食物会与您所服用的药物产生化学反应，从而降低它的药效，甚至使其丧失药效。举例来说，如果你的药物中还有金属锂，那就一定要注意您在日常生活中的钠的摄入量；如果您在服用精神药物期间，同时饮酒，那么精神药品会变得很危险。如果您在服药过程中从未阅读过用药说明，那请您现在就看一看吧，您有可能并不知道这些药不能与哪些食物同时服用。

3. 认识自己的饮食习惯 Know thy eating habits

Do you start living on Skittles when you're heading towards a manic episode, and eat nothing but dry toast and coffee when you're getting depressed? Does your mood dip if you skip breakfast? Do you have a hard time sleeping if you eat too late at night? Being aware of how your eating habits correlate to your mood can be extremely helpful in heading off bipolar symptoms. If you've never given much thought to it before, try keeping a food journal for several weeks. Keep a record of when you ate, what you ate, and how you felt throughout the day. After a month or so of record-keeping, you might discover patterns you didn't know were there.

你会不会因为烦躁的心情把生活弄得一团糟？你会不会因为心情郁闷而只吃面包或是只喝咖啡？会不会因为没有吃早饭而闷闷不乐？会不会因为晚上吃得太多而辗转反侧？此时，一定要注意自己的饮食习惯，因为饮食习惯与心情之间的联系实在是很密切，当您注意到您在饮食方面存在的问题时，请积极的加以纠正，因为这样对您的躁狂症的病情会有很大的缓解。如果您在这之前没有考虑过这些事，那就现在动手吧，记录您近几周的饮食情况，记下您的就餐时间，餐中有哪些菜肴，以及您吃完后的感受，经过一个月或是更长一段时间的“笔记”，您便会发现哪些食物可以使您的心情愉悦，哪些食物又会使您的心情变糟，而这些，您有可能在此之前还没有注意到。

4. 患有抑郁症不能成为多吃垃圾食品的借口 Depression is not an excuse to binge on ice cream

While chowing down on junk food might distract you from depression for a few minutes, the resulting feelings of guilt and low self-esteemcan make the depression worse (not to mention the sugar crash an hour later). When you're depressed, the best way to eat is to sit down, take your time, and have healthy meals at regular intervals. Not only will this keep your blood sugar more stable throughout the day, but it can give you a sense of well-being and self-worth that you just don't get from snarfling cookies right out of the box. Not that there’s anything wrong with eating a cookie.

虽然在抑郁症患者食用完垃圾食品以后，会感到心情有所缓解，但用不了多久，便会在内心深处产生自责感,，从而加重病情。当您情绪低落时，最好的饮食方法是坐下来慢慢吃，并且每隔一段时间就像这样“慢慢的”吃一顿。这样不仅可以使您的血糖在这一整天内保持平稳，而且可以给您带来幸福感与自我满足感，既使您当时并不高兴，但这也可以缓解您那烦闷的心情。

5. 体重有所增加？也要善待自己 Weight gain? Be kind to yourself

Many psychotropic drugs have the unfortunate side effect of weight gain, and that can be hard on your self-esteem. It's common to feel angry, frustrated or embarrassed about your appearance, especially when friends and relatives comment on the change. But if you react to meds-related weight gain by trying to starve yourself, you're only going to make it worse. Instead, be kind to yourself. If you want to lose weight, make a sensible plan with your doctor, and don't punish yourself with draconian diets. Find a gentle way to love the body you have right now, even when its size fluctuates because of your medication.

许多精神性药品都会导致服用者体重的增加，而体重的增加又会影响自尊心。对自己臃肿的身态表示不满、沮丧或者不好意思面对亲友。尤其是当亲友对你的身材做出评价时，更觉得不好意思了。如果你在吃药的同时又不想长肉，便采取了节食的方法，其导致的后果会非常糟糕。相反，如果体重增加了，那就“既来之则安之”，如果你真的想让自己瘦下来，那就请你的主治大夫给你订一个瘦身计划，千万不要节食！你现在唯一要做的，就是“温和的”对待自己增长的体重，即使是因为药物导致您的体重增加。

6. 保持良好的生活节奏 Rhythm is king

It's much easier to keep bipolar under control when your life has a steady rhythm. We all know about the importance of going to sleepat a regular time, but how many of us pay attention to meal times? Eating at regular times keeps your body energized throughout the day and your blood sugar levels stable, which in turn can help you keep a stable mood. Keeping regular mealtimes is especially important if you're experiencing depression or mania/hypomania, when the temptation to skip meals can make your symptoms worse.

By making a few easy changes to the way you eat, you can help yourself keep a stable mood and healthy body. Eating right is an important part of the bipolar picture, and by paying attention to how we do it, we can be happier, healthier, and feel better about our bodies too.

让自己的生活节奏趋于稳定，可以更好的控制躁狂症的病情。我们都知道是否按时休息对身体健康起着极为重要的影响，但在我们之中，有多少人知道不按时吃饭会给身体健康带来多少负面影响？按时吃饭，可以让身体保持活力，并且可以让血糖保持平衡，当血糖稳定时，你的心情就不会出现太大的波动。按时吃饭对缓解抑郁症以及躁狂症患者的病情是至关重要的，而如果不按时吃饭，则会导致病情恶化。

在饮食方面做的这些小调整，可以使您拥有一个良好的心态以及一个健康的身体。对于躁狂症患者来说，“吃对”、“吃好”都是很重要的，同时，也要注意在日常生活中做什么事情可以让自己心情愉快、感觉良好，这，才是王道！