Just the word 'bipolar' tends to bring a stream of associations to mind for most people. We recall what we've seen, heard, know or have been misinformed about. Mental disorders can be the most difficult health conditions to understand as well as diagnose. My daughter was diagnosed with bipolar disorder at the age of 20. My mother also battled mental illness, a severe case of it, for her entire adult life, so the arena of mental illness is familiar to me. Regardless, nothing prepared me as a parent to witness my strong, very intelligent, fully functioning daughter be affected so dramatically with this disorder.

My daughter describes her childhood as happy. She was involved at school and was an A student, played the saxophone, enjoyed soccer and loved to paint. She received 3 scholarships, was accepted to the University of Toronto and also accepted to OCAD, the only Visual Arts University in Canada. It was tough to see her leave for university but I had good hopes for her and knew she was a smart young woman. By the time the bipolar had it's grip on her she was finishing her first year at UofT, but she wasn't aware that the slow decline of the disorder was bending her like a tree in a really bad storm, and neither was I. We talked several times a week by phone and the last month at school she sounded very stressed, even somewhat agitated and I was glad she was coming home. While travelling home by train a psychotic episode drew her into an irrational state so that she was unable to distinguish reality fully. She had to be in the hospital when she got home and it took some time for them to fully diagnose her condition. Today, over a year later, she has recovered very well and continues to do well.

I did a lot of research during those months waiting for a break in the depression, which she did come out of eventually. The psychiatric team that supported my daughter made a world of difference to us as a family. There are many national projects in North America that address the specific needs of teens and young adults who develop this disorder, as it seems to have become very prevalent. Personally, I drew some strength in my search for answers as I waged for understanding in the books I found. From a physiological perspective understanding how Omega-3 fatty acids play an orchestral part in the complexity of human brain chemistry was encouraging. I like facts, I like science, because it's the rigorous mechanics of life. It also tells us that we live in a world where thankfully people are passionate about finding answers that help people with psychiatric disorders like bipolar.

If you think you have a mental disorder or if you know someone who you think might, reach out, the help is there. Know that this happens to people from all walks of life and people care about what you are experiencing and want to help. INTERNATIONAL CRISIS LINE DIRECTORY

Omega-3's are not the next hot thing. Scientific research has simply revealed that we absolutely need them to function. What researchers discovered is that Omega-3's are actually supposed to be the most abundant of the essential lipids in the membranes of the human brain. What is equally important is that North Americans seem to have a diet deficient in them. They have been named the "essential" fatty acids for this reason. Our bodies do not manufacture Omega-3's, we can only get them through what we eat. Diets showing an abundance of Omega-3's are Japanese and Eskimo correlating directly to the amount of fish and other seafood they eat. These populations have on average about 66% lower incidents of heart problems and depression compared to North Americans. This has been proven over and over when comparing scientific studies. It's clear they are an important element to our well being.

Below are the key Omega-3 essential fatty acids identified by scientists as promoting good mental health. Their action directly promotes cellular integrity in the brain and nervous system. Although I'm focusing on mental health in this article it's good to know Omega-3's are also found to reduce inflammation and promote good cardiovascular health. They are also instrumental in normal human growth and development. They provide a whole range of health benefits you can become more familiar with by reading the books I've mentioned below.

• EPA- Eicosapentaenic acid
• DHA - Docosahexaenic acid
• ALA- Alpha-linolenic acid

Omega-3's are produced in plants primarily, yet everywhere recommendations are that we use omega-3 fish oil. Fish do not produce Omega-3's. In the case of fish being a reliable source of Omega-3's EPA and DHA, they eat algae and other Omega-3 rich plant life in the oceans and store it in their fat. This is why it's recommended that we eat oily fish. If we are eating farmed salmon we can't assume they are rich in Omega-3, unless farmers ensured the fish were given a diet rich in Omega-3. An article covering the dangers of farmed salmon by Dr. Andrew Weil is worth reading. Advanced science ensures the refining and screening of Omega-3 fatty acids that provides toxin free, high quality supplements, which can be a more reliable means to enriching the diet. Sources of brain healthy Omega-3's EPA and DHA can be found in these fish:

• SALMON
• SARDINES
• HERRING
• ANCHOVIES
• MACKEREL
• EGGS Omega 3 enriched

Plant products like flaxseed and flaxseed oil, walnuts, canola oil and many dark green leafy vegetables contain ALA or Alpha-linolenic acid, the other Omega-3 fatty acid. The body can convert ALA to EPA and DHA in the liver, but not in sufficient quantities to meet the brain's needs. ALA on it's own has health benefits but the brain needs EPA and DHA specifically to carry out it's functions well. I'd like to mention purslane here for the simple reason it has been found to be the richest source of ALA in a land based plant, and we're starting to hear a lot more about it in North America. It is classified as a weed in many parts of the world and is part of cuisine in places like Greece, Australia, Europe and Asia. I've not found it in produce stores at all in my area. If you are interested in purslane you can get the seeds through 'seeds of change' online. I'd also like to gently caution anyone wanting to read more about the subject online to go to reputable sources. I found a lot of incorrect information online about Omega-3 sources, ratios, and what to take as a supplement. I'd recommend reading the OmegaBrite website, Dr Weil's website or using google scholar if you like research. Here are a few food sources of ALA.

• WALNUTS
• RAPE SEED
• FLAX SEED
• PURSLANE
• TOFU

EPA or Eicosapentaenic fatty acid is the Omega-3 that has been identified through research as having the most significant benefits in improving symptoms in patients with bipolar, depression, ADHD and to some extent in people with schizophrenia. There is more study being done on behalf of people with schizophrenia so it's good to keep a look out for current ongoing research. The books I've read seem to indicate that an Omega-3 supplement with at least a 2:1 ratio of EPA to DHA can be safely taken with other prescription drugs to promote brain health and improvement of symptoms in people suffering with bipolar disorder. Both EPA and DHA are beneficial but the higher EPA to DHA ratio seems to result in an improvement of overall symptoms. Recommendations on dosage (in grams) for taking a supplement, in relation to bipolar, can be found in Dr. Andrew Stoll's book, 'The Omega 3 Connection'. His book also includes details of his clinical studies conducted with bipolar patients. Prior to his studies and clinical trials published in 1999, Omega-3's had not been tested in neuropsychiatric disorders. His results were clear and dramatic and prompted him and wife Dr. Locke to create an Omega-3 supplement called OmegaBrite. He emphasized however the importance of working closely with your doctor when considering the addition of an Omega-3 supplement to improve symptoms in bipolar disorder or other psychiatric conditions.

When discussing the benefits of something like Omega-3 fatty acids it doesn't simply stand alone as a wonder fat. There are many key components to better understanding how overall diet influences health. In relation to what we eat affecting brain chemistry, North Americans typically consume too much Omega-6. Industrial production of animal feeds rich in grains containing omega-6 fatty acids leads to production of meat rich in omega-6, the same goes for fish and eggs. Omega- 6 is not harmful, except if there's an over abundance in the diet. Too much Omega-6 competes with the Omega-3's for enzymes needed during metabolism, often limiting the effectiveness of what little Omega-3's are present in our diet. What scientists found through extensive research in many countries and through studying diets of our ancestors, is that a healthy ratio of around 1:1, Omega-6 to Omega-3, will provide the most benefit to mental and physical health. In North America the ratio tends to be anywhere from 10:1 up to 20:1 and higher. Aiming for this 1:1 ratio can be achieved through diet awareness and using supplements if you so choose. Omega-6, by the way, is found in all the cooking oils we find in the super market, in salad dressings and cereals for example. Excessive amounts of Omega-6 in the diet are associated with heart attack, thrombotic stroke, arrhythmia, arthritis, osteoporosis, inflammation, mood disorders and cancer. All the books I've read make no bones that too much Omega 6 is not a good thing, and can adversely affect ones health overtime. Additional reading on Omega-6 dietary considerations can be found at www.drweil.com.

Did you know that on July 1, 2008 New York city banned Trans Fats from it's restaurants? It's been recommended by many leading nutrition professionals that we should simply eliminate margarine from the diet. The argument is simple. We don't need it and it's not good for us. Reading food labels is time well spent.

• margarine
• shortenings
• fried foods
• super market baked goods

Moderation is suggested with saturated fats

• butter
• palm kernel oil
• coconut oil
• meat
• cheese and milk

Following you'll find additional resources related to Omega-3's and bipolar. We can see that recognizing diet and the role it plays in mental health is a relevant discussion. With the knowledge that Omega-3's have been tested in clinical studies with positive results, we have enough information to answer some important questions about brain health and what we eat. It's not a leap to say that mental health conditions can be improved with focused attention on improving the diet and ensuring Omega-3's are present. Overall an integrative approach to supporting ones mental health can include, meaningful community connections, solid nutrition, counselling, medications, exercise and finding ways to contribute and be creative. Please feel free to leave comments or ask questions.

Nordic Naturals EPA Xtra was established by Norwegian born Joar Opheim, BS, MBA, and is based in California. Their Omega-3 supplements were ranked #1 out of the top 10 fish oil brands in Norway for highest concentration, freshness, and purity, keeping in mind Norwegian Medicinal Standards have the most stringent requirements in the world, that says a lot. Nordic Naturals seems to have the widest range of Omega-3 supplements with varying epa/dha ratios.

OmegaBrite Gelcaps are available through Omega Natural Science Inc. which was established by Dr. Carol Locke and her husband Dr. Andrew Stoll director of psychopharmacology at Harvard Medical School. Their products are superior in quality and concentration of Omega-3. The products were created intentionally to provide a quality supplement to people with psychiatric disorders, as well as the general public. The OmegaBrite site is a must read for loads of valuable information about Omega-3 and mood disorders, and includes personal stories. They have products for children also.

O3mega+Joy is produced by Genuine Health, a company based in Toronto, Canada. They have a solid history of providing outstanding products, most notably Greens+. The benefits of Omega-3 are discussed by naturopathic physician Dr. Alan C. Logan in his book "The Brain Diet". He personally developed this product with Genuine Health and is well known as being a leader in the field of Omega-3's and mental health.

When looking into taking supplements for bipolar disorder it is very important to consult with your doctor. I mention these supplements because I have thoroughly researched them and feel confident they are the best available. If you would like to research standards for fish oil supplements visit IFOS at www.nutrasource.ca/ifos_new/index.asp and go to consumer reports.

"The Omega 3 Connection" written by Dr Andrew Stoll is science that's easy to read. He tells the journey of his studies with Omega 3's and the patients he's helped. His enthusiasm comes through the pages. He also offers some brain friendly recipes. The book also discusses schizophrenia, ADHD and more.

"Eating Well for Optimum Health" by Andrew Weil discusses nutrition comprehensively. His books are always easy, practical reading, loaded with relevant nutritional information. He covers the importance of Omega-3's clearly in this book. Included are over 50 healthy recipes.

"The Brain Diet" covers the science behind how the brain functions and discusses a brain healthy diet. Dr. Alan C. Logan, author, provides healthy recipes and recommends supplements that support brain function. As a Naturopathic Doctor he also provides a wealth of information on human nutrition and the role of Omega-3's.

"The Instinct to Heal" written by clinical professor of psychiatry at University of Pittsburgh School of Medicine, David Servan-Schreiber MD Phd. In the field of neuroscientific study David's insight into what matters for promoting good mental health is straightforward and encouraging. A chapter on Omega-3's is one of 9 recommendations he lays out in his book. David states that, the scientific demonstration that nutrition has a profound impact on practically all the leading causes of disease in Western society, is currently a revolution in the making.

There are a lot of well known people with Bipolar Disorder but I'd rather not make a list. I will mention one man who has inspired me through a documentary he made with the BBC. He's a British comedian, actor and writer named Stephen Fry. If you're not familiar with him, he played a role in "V" for Vendetta. Stephen's documentary tells his story and the story of other people he knows who have bipolar disorder. It's a compelling watch that leaves you feeling like you understand what the disorder is about. It can be viewed on Veoh Networks Inc. A printable pdf booklet on bipolar disorder is available as a companion to this BBC production. In the documentary Stephen also speaks with Professor Craddock and the Mood Disorders team at Cardiff University. They are undertaking the largest study of bipolar disorder in the world. To learn more about their research go to Cardiff University's School of Medicine Online.

© Anja Atkinson 2008 all rights reserved

Below is a video clip from the documentary.