Nomhle Nhlapho

Started June 2021

Recovered From Schizoaffective Disorder, Bipolar Type

Key Symptoms Addressed

Mania and depression. Seeing/feeling/smelling things that aren't there. Fourth winter without seasonal depression 😊

THINK

Nutritional Foundation

Therapeutic

How I build clinical & emotional support & manage medications

My psychiatrist said if I'm not on medication then there's no need to see her. I managed my weaning off the medication.

My psychologist was uncomfortable with all this because she said it's not studied and she's unfamiliar with it. So, we stick to her area of expertise, talk therapy. I'm still in therapy.

I asked my general practitioner to help with managing my general health as a way of monitoring me. She checks fasting insulin levels and blood pressure since my salt intake went up with the dietary change. My doctor is also the one who prescribes the metformin and monitors me as I'm on it. I was the one who requested it, and she knew about what I was telling her. She agreed enthusiastically and suggested we start on 500mg. It has worked very well.

My dietitian asked to be excused because she didn't agree with such low levels of carbs and my vegan lifestyle.

Integration

Lab results I track & supplements I take

I didn't do any tests. I was changing my diet solely to lose weight and became well to my surprise.

I take inositol and B12 as a supplements generally but include Chelated Magnesium on the occasions that I need help with sleep. I prefer not to play with melatonin.

Nutritional

How I eat, incorporate fasting, & approach macronutrients

I'm on the vegan paleo. I really feel like I have so much to lose if I entertain flexibility. I just adhere. I shopped around for things that I enjoy. Avocados can even make a raw chocolate cake😋 I can eat a potato, which I enjoy very much. Once lathered in avocado oil, delicious salt and some coconut cream, I'm just a happy girl. Sometimes I sweeten my almond milk drink with dates. One date can sweeten a liter. Add macadamia nut oil and my numbers are looking great.

On occasion I'm just extremely thirsty. Sometimes drinking up to 5 liters of water. I know that after my body has demanded so much water, I'll be full for about 3 days. On these days, I'm aware that I eat very little, if I eat at all. Very interesting developments. My body seems to drive itself to a fast, but it's without discomfort or much work. It just is my state.

Now, I eat when I'm hungry, and when I was at school where they served us breakfast and lunch. I brought my own almond milk. They fortunately always served delicious salads, but at times, I'd bring my own avo to upgrade my salads.

At family events, I eat before I go or come with a small lunchbox.

Being vegan paleo means I eat frequently and I've had to learn to be at peace with this. Totally unlike carnivores.

Ketosis

Target ketone levels & testing methods

I had keto strips, but they didn't seem the right path and I often forgot to test correctly, so I don't test.

SMART

Everyday Strategies

Sleep

How I optimize my sleep

I always wake up at the same time every day, and the first thing I do is stretch my arms and open the curtains. My country has tons of sunlight. I've made it easy to start my day right. Before I'm even out of bed, my curtain is open and the bright light is coming in. My glasses tint in the sun, but I take time every day to get sun without my glasses on. It makes me feel like I'm on holiday.

I like my blankets heavy, and I need to be extremely warm to sleep well. I've tried following the "sleep cool" advise. I have found that I need warmth, and I learnt very quickly that I need to sleep on a comfortable bed. Sleeping on the floor made me so unwell.

I don't go out much in the evening. I'm almost always at home after 18h00. Mainly sitting, and that's somehow become my routine. Because I always get sleepy around 16h30 to 17h30, I just naturally just slow down.

One thing I need to improve on is phone use in my room, but it's not been a problem. Most nights I fall asleep easily.

Move

How I keep active

During my studies, working out slacked a bit, but I enjoy walking. I try to do it three times a week. My sister likes physical activity so she becomes my partner, and this helps make the walks consistent.

I barely do any strength training.

Just in June, I've worked out for a total of 12 hours. It will improve as I'm now done with masters studies.

Avoid

What I limit or stay away from

I limit added sugar. My drinks are always mixed with sparkling water.

I also avoid people who upset me. I interact with them just enough to maintain a relationship but nothing more.

Rebuild

How I manage stress, build resilience & find purpose

I journal almost daily, sometimes more than once a day. I do daily affirmations and sometimes I meditate. I'm also in therapy. That has helped a lot. I'm careful with content I consume on media e.g., no horror, nothing that has blood and nothing that is sad.

I have some close friends also, and I live at home where I get so much support.

Track

How I monitor my progress

I did annual check ups with my family doctor. Other than that, I use Fitbit.

Nomhle Nhlapho

My Top 3 Strategies

Therapeutic

Integration

Nutritional

Ketosis

Sleep

Move

Avoid

Rebuild

Track

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