躁狂症人羣飲食應注意什麼?
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.
我們應該聽說過，有一種食物可以控制人們的情緒，在這裏，我們姑且稱它爲“情緒食品”。這些食品對患有躁狂症以及抑鬱症的人在控制情緒方面都有很好的效果，例如：魚油對患者的大腦很好；燕麥粥可以良好的控制患者的血糖；巧克力對患者的心血管有益。但是，凡事都有一個量 ，就連怎麼吃這些東西，都是一個很重要的問題。我們必須知道吃什麼、怎樣吃才能最大限度的改善我們的心情，但這一點，常常被躁狂症患者所忽視。在這裏將介紹幾點飲食上的注意事項，麻煩您多注意。
1. 把飲食作爲一種藝術 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.
你怎樣吃一種食物，相應的，你就會有一種什麼樣的感覺。你感覺氣憤？感覺心煩意亂？感覺沮喪？之所以會有這些不同的感覺，是因爲你吃食物的方式不同，同理，如果你換一種吃這種東西的方式，例如原來是燒烤，現在改爲清蒸，那麼，你的心情也會有所變化。當你放慢生活節奏，爲自己準備一頓豐盛的晚餐，細細的品嚐每一口飯菜，你可以感覺到自己心情很平靜，或是有一絲的欣喜，感覺到壓力減輕了。要記住以什麼方式吃東西可以使你心情愉悅，如果你可以做到，證明這是一個良好的開始，那就將它繼續下去吧。雖然你會有很長的路要走，但是這條路會讓你的抑鬱症或者躁狂症有所減輕。
2. 瞭解你的藥物 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.
你平時是怎麼吃藥？是在飯後服用還是空腹的時候服用？服藥時用西柚汁而不用水是正確的做法麼？你最近有沒有檢查藥物是否過期？有一些食物會與您所服用的藥物產生化學反應，從而降低它的藥效，甚至使其喪失藥效。舉例來說，如果你的藥物中還有金屬鋰，那就一定要注意您在日常生活中的鈉的攝入量；如果您在服用精神藥物期間，同時飲酒，那麼精神藥品會變得很危險。如果您在服藥過程中從未閱讀過用藥說明，那請您現在就看一看吧，您有可能並不知道這些藥不能與哪些食物同時服用。
3. 認識自己的飲食習慣 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.
你會不會因爲煩躁的心情把生活弄得一團糟？你會不會因爲心情鬱悶而只吃麪包或是隻喝咖啡？會不會因爲沒有吃早飯而悶悶不樂？會不會因爲晚上吃得太多而輾轉反側？此時，一定要注意自己的飲食習慣，因爲飲食習慣與心情之間的聯繫實在是很密切，當您注意到您在飲食方面存在的問題時，請積極的加以糾正，因爲這樣對您的躁狂症的病情會有很大的緩解。如果您在這之前沒有考慮過這些事，那就現在動手吧，記錄您近幾周的飲食情況，記下您的就餐時間，餐中有哪些菜餚，以及您吃完後的感受，經過一個月或是更長一段時間的“筆記”，您便會發現哪些食物可以使您的心情愉悅，哪些食物又會使您的心情變糟，而這些，您有可能在此之前還沒有注意到。
4. 患有抑鬱症不能成爲多吃垃圾食品的藉口 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.
雖然在抑鬱症患者食用完垃圾食品以後，會感到心情有所緩解，但用不了多久，便會在內心深處產生自責感,，從而加重病情。當您情緒低落時，最好的飲食方法是坐下來慢慢吃，並且每隔一段時間就像這樣“慢慢的”吃一頓。這樣不僅可以使您的血糖在這一整天內保持平穩，而且可以給您帶來幸福感與自我滿足感，既使您當時並不高興，但這也可以緩解您那煩悶的心情。
5. 體重有所增加？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.
許多精神性藥品都會導致服用者體重的增加，而體重的增加又會影響自尊心。對自己臃腫的身態表示不滿、沮喪或者不好意思面對親友。尤其是當親友對你的身材做出評價時，更覺得不好意思了。如果你在吃藥的同時又不想長肉，便採取了節食的方法，其導致的後果會非常糟糕。相反，如果體重增加了，那就“既來之則安之”，如果你真的想讓自己瘦下來，那就請你的主治大夫給你訂一個瘦身計劃，千萬不要節食！你現在唯一要做的，就是“溫和的”對待自己增長的體重，即使是因爲藥物導致您的體重增加。
6. 保持良好的生活節奏 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.
讓自己的生活節奏趨於穩定，可以更好的控制躁狂症的病情。我們都知道是否按時休息對身體健康起着極爲重要的影響，但在我們之中，有多少人知道不按時吃飯會給身體健康帶來多少負面影響？按時吃飯，可以讓身體保持活力，並且可以讓血糖保持平衡，當血糖穩定時，你的心情就不會出現太大的波動。按時吃飯對緩解抑鬱症以及躁狂症患者的病情是至關重要的，而如果不按時吃飯，則會導致病情惡化。
在飲食方面做的這些小調整，可以使您擁有一個良好的心態以及一個健康的身體。對於躁狂症患者來說，“吃對”、“吃好”都是很重要的，同時，也要注意在日常生活中做什麼事情可以讓自己心情愉快、感覺良好，這，纔是王道！
