Disclaimer: This article is based on research and insights from credible medical professionals, publications, and institutions. It is intended for educational purposes only and is not a substitute for professional diagnosis or treatment. If you believe you may be experiencing symptoms of bipolar disorder, please consult a qualified healthcare provider.

Welcome back to Ebony Emotions!

Let’s talk about what it truly means to live a well-balanced life with this complex condition.

In the past, I’ve struggled with alcoholism and food addiction. There were times I mixed alcohol with my mood stabilizers—and let me tell you, that is a recipe for disaster. You can’t change or cure this disorder, but you can learn to live well with it.

According to Dr. Wes Burgess in The Bipolar Handbook: Real-Life Questions with Up-to-Date Answers, 80% of individuals with bipolar disorder will experience alcohol or drug-related problems at some point in their lives. Large amounts of alcohol are toxic to the brain and body—and for us, it can trigger mania, depression, and even psychosis. Dr. Burgess recommends no more than one alcoholic drink per month for people with bipolar disorder. Our brains are delicate. We owe it to ourselves to treat them with care.

For my smokers: nicotine can reduce how much of your medication makes it into your bloodstream, which can interfere with your treatment. And I get it—quitting is a process, just like putting down the bottle. Try this: if you smoke 10 cigarettes a day, place them all in your pocket or bag. Then, each week, reduce the number by one until you reach your goal. You can modify this method based on your habits and apply it to marijuana use as well. 

What Else Does Dr. Burgess Recommend?

Diet

Avoid eating too close to bedtime—this can contribute to weight gain (I’m definitely guilty of this one). Moderate exercise, like walking, is encouraged, but excessive physical activity—especially late at night—isn’t ideal.

Dr. Burgess notes that if left unaddressed, depression and weight gain often worsen with age. Some individuals lose weight during manic episodes and may be tempted to use mania as a method of weight control. But let’s be clear: that can be deadly.

Common habits that make weight maintenance difficult include midnight snacking and overindulging in breakfast cereals (guilty again). On the flip side, starving yourself or skipping meals won’t do you any favors either. The key is balance. Aim for a healthy, nutritious diet that works for you. And if you’re struggling, your doctor can help connect you with a nutritionist.

Exercise

While intense exercise before bedtime isn’t recommended as mentioned above, maintaining a regular workout routine is highly encouraged. Dr. Burgess suggests exercising at least three times per week for 20 to 45 minutes.

Here’s my personal rhythm:

• Monday: Light workout with stretching

• Wednesday: Lower body strength with cardio

• Friday: Upper body strength with cardio

Each session ends with gentle stretches to help me wind down. I stay hydrated by drinking plenty of water and sometimes add Bloom powder (apple cider flavor)—a simple way to get a serving of fruits and vegetables. If I can’t make it to the gym or need to save money, I opt for YouTube workouts at home, take walks around the neighborhood for cardio, and even lift weights in my basement. This way, I still get a great workout while saving money.

Just a reminder: while exercise can support your mental health, it’s not a substitute for medication or therapy. Stay committed to your treatment plan and continue working with your healthcare team. Oh, and coffee lovers—yes, I’m one too— Dr. Burgess advises cutting back on caffeine (Burgess, 2006). 

This might sound like a lot—and it is. Quitting the habits that bring you temporary pleasure is tough. But just because something feels good doesn’t mean it’s good for you.

People with bipolar disorder are human like everyone else. But we have specific needs that must be prioritized if we want to stay balanced. Sure, a good diet and regular exercise are beneficial for anyone, but for us, they’re non-negotiable.  

You’ve got this. One small change at a time.

Reference: 

Burgess, W. (2006). The Bipolar Handbook: Real-Life Questions with Up-to-Date Answers. Penguin.