Q. I am a single mother raising 3 children. My son and I are both bipolar. He is 10 and I am 28. I am currently taking prozac and lamictal and he is taking adderall and depakote. The meds help to an extent but not as much as I would like. I also have provigil to help on those days when I just don't feel like doing anything.( not that they help a whole lot!)I have been trying to find information on a more natural way to help stabilize our mood swings and help with my lethargy.

Unfortunately there is so much information out there that I don't know what would help and what wouldn't. I am afraid to try something new that might not work well with the medications that we are currently taking. Is there anything that we might try to help us? Needless to say with two bipolar people in our household life can be quite stressful!

A. There are things that you can do! The best place to start is nutrition. Not just eating foods from all of the food groups, but nutrition that is actually targeted to your mental health issues. It can make a huge difference.

• My first recommendation is to take an omega-3 fatty acid supplement. Your brain is mostly composed of fat. Your body cannot make essential fatty acids on its own. They need to be present in your diet. Omega-6 and omega-3 fatty acids compete and in our westernized diet, we eat far more omega-6 fatty acids than omega-3’s. There are two major sources of omega-3 fatty acids available on the market: flax oil and fish oil. Fish oil is generally recommended ahead of flax oil, because the fish’s body has already converted the ALA into DHA (brain food). Some people have problems converting ALA into DHA. You also need to take a lot more flax oil to get the same results. However, I would recommend you start flax oil first, since in my experience it has more immediate (5-6 days) results. After you have been taking the flax oil for a week or two, add in fish oil as well. The fish oil can take 6 weeks to 3 months to have a noticeable effect. Continue taking flax oil until the fish oil has had a chance to kick in. While taking flax oil alone, be aware that you need to have a source of saturated fat in your diet to convert the ALA in the flax into DHA. If you are a strict vegetarian, I recommend using coconut oil. If your son has problems swallowing pills, flax oil can be mixed into a shake, smoothie, etc. A little liquid lecithin will help it to stay in suspension instead of floating on top, and is also good for your brain.

• In conjunction with taking an omega-3 supplement, you should be trying to cut back on hydrogenated fats (margarine, baking, crackers, commercial peanut butter, etc.) Hydrogenated fats limit the absorption of the omega-3 fatty acids.

• Boost your intake of magnesium and calcium. This has a calming effect and is particularly good before bed. You will probably want to start with a low dose of magnesium and work your way up, it can upset your tummy if you start with a heavy dose all at once. If using a supplement, look for one that also includes phosphorus and vitamin D. Try to replace the refined grains in your diet with whole grains. White flour has been stripped of magnesium. Eat whole grain bread, oatmeal, brown rice, etc. Epson salts in your bath is another way to treat your body to more magnesium. Experts are not sure how much is absorbed, but some of it is.

• Other vitamins and minerals are also very important. While I do not recommend “megadoses”, a good multivitamin/mineral supplement, along with the occasional nutritional shake, can help to round out your diet and give your brain the extra boost that it needs. Vitamin C, B-complex, E, and iron top the list. Trace minerals are also important. Try to eat a wide variety of foods of all colours. Some foods to increase in your diet may include: milk, beans, peas & lentils (esp fava beans, chickpeas, soy); nuts & seeds (esp cashews, peanuts, pumpkin, sunflower); brown rice; oatmeal; citrus (esp calcium enriched juice); broccoli & other cruciferous; dark green leafies; yogurt; cottage cheese; dried fruit; avocado; mushrooms; garlic; blackstrap molasses, wheat germ, flax seed, nutritional yeast, and lecithin. Good quality lean proteins will also help to give you the amino acids and trace minerals that your brain needs.

• Understand that stress produces chemicals in your brain that deplete neurotransmitters vital to mental health. It is important that you develop some strategies for dealing with stress as well. Some things that decrease the stress hormones in your brain are laughter, prayer, snacks to keep your blood sugar stable, exercise, and sunshine.

• Concentrate on getting the sleep that you need. Too little sleep can cause anxiety and too much (or too late in the day) can cause depression. Aim for 8-10 hours. Have a bedtime schedule and routine that helps you to settle down and get to sleep in good time. Melatonin and valerian may help you to sleep better. Exercise a few hours before bed makes a big difference too.

• Once you have followed this program, analyze how you feel. If there are particular symptoms that are still bothering you, then you can target them more appropriately. Any herbal remedies should, of course, be researched first for side effects (an herb for depression may make you manic) and drug interactions.

- Pam