When it comes to managing bipolar disorder, most conversations focus on medications, therapy, and managing mood episodes—and those are undeniably important. But as a doctor, I’ve learned that another critical part of the puzzle often doesn’t get the attention it deserves: physical health.
Many people living with bipolar disorder have told me that when they start sleeping better, moving more, or eating more consistently, they begin to feel a real difference in their mood, focus, and daily energy. It’s not just about “being healthy”—it’s about giving the brain and body the stability they need to work together.
This isn’t just anecdotal. There’s real science behind how physical health habits like exercise, sleep, and nutrition can influence mood and brain function. And the great thing is, you don’t need to make dramatic changes to feel the benefits—just small, steady steps in the right direction.
Your Body and Brain Are On the Same Team
Bipolar disorder may be classified as a mental illness, but its effects are physical too. People with bipolar disorder are at higher risk for conditions like heart disease, diabetes, obesity,
and metabolic syndrome [1]. Part of this is due to the disorder itself. Part of it is related to medications that can affect metabolism and appetite. And part of it comes from the real-life challenges of maintaining routines during mood episodes.
On the flip side, supporting your physical health can help create the conditions your brain needs to stay more balanced. Think of it like giving your brain the best possible playing field: more energy, better sleep, fewer physical stressors, and stronger daily rhythms.
Here’s how this connection works in practice:
- Exercise increases the release of chemicals like serotonin, dopamine, and endorphins, all of which support emotional regulation and mental clarity. Exercise also boosts a protein called brain-derived neurotrophic factor (BDNF), which helps the brain adapt and grow in healthy ways [2].
- Sleep is absolutely essential. People with bipolar disorder are especially sensitive to changes in their sleep patterns—just one bad night can sometimes trigger a swing into mania or depression [3]. That’s why regular movement, morning sunlight, and calming nighttime routines are so important.
- Nutrition affects everything from mood to memory. Diets rich in whole foods, healthy fats, and omega-3s (like those found in fish or walnuts) may help stabilize mood and reduce inflammation in the brain [4].
- Daily routine and structure can act as a stabilizing force. When you do things like wake up, eat, and go to bed at the same times each day, your body’s internal clock (called the circadian rhythm) gets stronger—and that makes it easier to manage mood changes [5].
What People Living with Bipolar Often Notice
While everyone’s experience is unique, many people living with bipolar disorder report similar discoveries when they start focusing more on physical wellness.
Some say that regular walks in nature help them clear their minds and reduce stress. Others notice that strength training gives them a sense of control and focus, or that yoga and stretching help calm racing thoughts. Many find that getting their sleep on track is the most powerful tool of all—when their nights are stable, so are their days.
These stories are supported by research and by what I see in practice: mental health improves when physical habits support the brain, not fight against it.
Five Practical Ways to Support Your Mental Health Through Your Body
Here are five doctor-approved strategies that many people find helpful when living with bipolar disorder. You don’t need to do them all at once—just start with one that feels doable, and build from there.
1. Sleep Like It’s Your Job
Try to go to bed and wake up at the same time every day—even on weekends. Aim for 7–9 hours of sleep. Create a wind-down routine that helps you relax (reading, stretching, soft music) and avoid screens or caffeine in the evening.
2. Move More, Even If It’s a Little
You don’t need to go to the gym or run marathons. Walking, dancing in your living room, doing short workouts at home, or even just standing up and stretching during the day can help. Consistency matters more than intensity. Start small, and build the habit.
3. Eat in a Way That Fuels You
Regular meals help stabilize blood sugar—and stable blood sugar means fewer mood crashes. Try to include some protein, healthy fats, and fiber in each meal. Hydrate with water throughout the day, and don’t skip meals.
4. Set Daily Rhythms
Establishing a routine doesn’t mean your day needs to be rigid—it just means having some structure. Try to keep consistent times for meals, movement, work, rest, and sleep. Your brain thrives on rhythm, even if your mood doesn’t always want to follow it.
5. Track What Helps
Some people find it helpful to use a journal or app to track sleep, mood, physical activity, and meals. Over time, you’ll see patterns that show you what works best for your body and mind—and that information is gold when working with your care team.
It’s About Progress, Not Perfection
You don’t have to be perfect to benefit from these changes. It’s okay if you miss a workout or have a bad sleep night. What matters is gently steering yourself back toward what supports you—not punishing yourself when things slip.
Some days, your best might be taking a shower and eating a good breakfast. Other days, you’ll have energy to take a walk, meal prep, and knock out your to-do list. Both days are part of the journey.
Talk to Your Doctor
Always check in with your care team before making big lifestyle changes, especially when it comes to exercise or diet. Some medications can affect your hydration, energy, or blood pressure, and your doctor can help tailor recommendations to suit your situation.
What’s most important is that you feel supported—and that you know you don’t have to figure this out alone.
Final Thoughts
Living with bipolar disorder isn’t easy, and there’s no one-size-fits-all solution. But caring for your physical health can be a powerful tool in your mental health toolkit. Whether it’s getting better sleep, moving more often, or eating more consistently, these habits help you build a stronger foundation for emotional balance and resilience.
Start where you are. Pick one small change, and try it for a week. You may be surprised how much your mind begins to thank you.
Article By Dr. Antti Rintanen, MD, MSc (engineering)
About the Author
Dr. Antti Rintanen is a licensed doctor from Finland and the founder of The Internet Doctor, where he shares practical health advice grounded in real clinical experience. He specializes in bridging the gap between medical science and everyday life—especially when it comes to mental health.
References
[1] World Health Organization, “Bipolar disorder,” WHO, 2023. https://www.who.int/
[2] A. M. Cooney, S. Dwan, and T. Mead, “Exercise for depression,” Cochrane Database of Systematic Reviews, no. 9, pp. CD004366, 2013. https://www.cochrane.org/
[3] A. G. Harvey, “Sleep and circadian rhythms in bipolar disorder: Seeking synchrony, harmony, and regulation,” Am. J. Psychiatry, vol. 165, no. 7, pp. 820–829, 2008. https://pubmed.ncbi.nlm.nih.gov/
[4] J. Sarris et al., “Nutritional medicine as mainstream in psychiatry,” The Lancet Psychiatry, vol. 2, no. 3, pp. 271–274, 2015, https://pubmed.ncbi.nlm.nih.gov/
[5] E. Frank et al., “Interpersonal and social rhythm therapy: Managing the chaos of bipolar disorder,” Biological Psychiatry, vol. 48, no. 6, pp. 593–604, 2000. https://pubmed.ncbi.nlm.nih.gov/
