Healthy Eating For ADHD- Dr. Catherine's Insight
ADHD
Healthy Eating for ADHD-
Dr. Catherin'e Insight
We can all think of times we hear or even said something to the effects of “this kid is so hyper, no more sugary treats for you.” What we eat affects how we feel and our behavior. While it’s clearly seen in children’s behaviors the impact of food is not limited to just kids. In fact, it applies to many facets of emotions and cognitive abilities. However, today we will focus on the impact of food for those with Attention Deficit Hyperactivity Disorder, commonly referred to but its initials, ADHD. We will also talk about foods that are helpful and not so helpful as it relates to symptoms of ADHD.
What is ADHD?
ADHD is a complicated, though common neurodevelopmental condition that usually starts during childhood. It is often diagnosed when individuals are children and symptoms may last into adulthood. Symptoms of ADHD include:
∙ Difficulty focusing or paying attention
o Difficulty focusing, especially for longer periods of time o Easily distracted by other thoughts or outside stimuli o Unable to concentrate on the current task or situation o Short attention span
o Makes careless mistakes
o Appears to be forgetful
o Often changing tasks or activities
o Difficulty organizing tasks
o Has a hard time keeping up with things or easily loses or misplaces them
o Often appears not to listen and needs things repeated over and over
o Trouble controlling impulses or acting before thinking about the results or consequences of one’s actions
o Difficulty waiting for one’s turn
o Interrupting conversations
o Has little to no sense of possible consequences or danger before acting
Hyperactivity or being overactive, meaning feeling as if he or she is driven by a motor and cannot stop which may appear as:
o Difficulty sitting still, especially in calm or quiet settings
o Excessive movements
o Fidgeting
o Excessive talking
∙ May also experience, mood dysregulation and lower self-esteem when left untreated.
ADHD & The Brain
From a brain-based perspective, some structures of the brain for those with ADHD are smaller than those without ADHD. The brain is divided into sections called lobes: frontal, parietal, temporal, and occipital. While other areas of the brain are different for those with ADHD when compared to those without the disorder, many of the changes are seen in the frontal lobe. This is the area responsible for the ability to organize, pay attention, decision making, memory, impulse control, the ability to delay gratification, the concept of how much time has passed, language judgment and social behaviors, etc. This area of the brain may develop slower and/or a few years later in those with ADHD. Furthermore, while research continues to be done as to how these differences cause symptoms of ADHD, the way the brain communicates information to other areas of the brain, the function of different neurotransmitters (dopamine, serotonin, norepinephrine) and brainwave activity (low-frequency theta and shortage of high-frequency beta, etc.) in the brain are also different in those with ADHD. As a neurotherapist, there’s certainly much more I can say about the brain but this should give you a brief overview.
studies found many with ADHD do not eat a balanced diet which may result in deficits in nutrients that further exasperate ADHD symptoms.
The Impact of Food
While there is no research that shows what you eat causes ADHD, there are a number of studies that support what you eat can help to improve ADHD’s symptoms, for some. The debate and research on the impact of food on various behaviors are still fairly new and ongoing. However, it is clear that certain foods affect behaviors. For example, caffeine increases alertness, and sugar can give you a spike of energy and make you hyperactive. Unfortunately, studies found many with ADHD do not eat a balanced diet which may result in deficits in nutrients that further exasperate ADHD symptoms.
Research shows multivitamins, B vitamins, zinc, iron, and magnesium are helpful in reducing ADHD symptoms.
Beneficial Foods
First and foremost, a balanced way of eating is important no matter what any of us experience. More specifically for those with ADHD, the following are important:
∙ Protein and healthy fats – Foods such as lean beef, pork, poultry, fish, and nuts are excellent sources of protein. In addition to nuts and fish, avocado, extra virgin olive oil, chia seeds, coconut, and coconut oil are good sources of healthy fats for people with ADHD. Both protein and healthy fats aid in overall healthy brain functioning. Additionally, protein is used to make neurotransmitters, which are responsible for the communication signaling in the brain. Therefore, it’s recommended you start your morning with protein to help promote and activate brain functioning.
∙ Amino Acids - Every cell in the body needs amino acids to function. Foods such as turkey, quinoa, mushrooms, and fish are good sources of amino acids for those with ADHD. They are used to produce neurotransmitters that are responsible for signaling in the brain. More specifically, phenylalanine, tyrosine, and tryptophan (all amino acids) are used to make the neurotransmitters dopamine, serotonin, and norepinephrine.
Each of these neurotransmitters is key to mental wellness. ∙ Vitamins and minerals – Research shows multivitamins, B vitamins, zinc, iron, and magnesium are helpful in reducing ADHD symptoms. Good sources of B vitamins include liver, leafy greens, seafood, and nutritional yeast. Consult with your medical doctor before adding supplemental vitamins and minerals to ensure proper intake of them and explore any possible concern with too much of them.
∙ Omega-3 and Omega-6 – Found in things like flaxseed, fish oil, and chia seeds, omegas help to improve inattention.
∙ Ginko and ginseng – These herbs have similar effects as stimulate and activate the area of the brain that usually shows lower brain activity in brain scans. They help to lower impulsivity and distractibility.
Foods to Reduce or Eliminate
Sugar is the number one culprit and it’s like kryptonite for those with ADHD. Therefore, a meal plan low in sugar is helpful in reducing ADHD symptoms, especially hyperactivity. You also want to reduce or eliminate additives in food like dyes, artificial flavors and preservatives. Many of these can be found in prepackaged foods, snacks, and many cereals. Foods that are known allergens are also detrimental to ADHD symptoms. Studies suggest common allergy-inducing food foods like gluten, wheat, corn, soy and even foods such chocolate, eggs, beans, milk and acidic foods (i.e., tomatoes, oranges, etc.) can cause some people to lose focus and/or become hyperactive. It’s important to read food labels so you know what’s in the food you eat. A rule of thumb, if it had a lot of ingredients and/or ingredients you can not to pronounce, it’s most likely something you will want to stay away from. Choose natural foods instead. Furthermore, consult a medical professional to explore the possibility of certain foods as they related to any ADHD symptoms you may experience and to undergo testing for allergies.
Before You Go…
While food modification can be beneficial in improving or reducing ADHD symptoms for some, it may only be minimally helpful or ineffective for others. Therefore other common, evidence-based treatment for ADHD is therapy with a mental health professional and/or medication. Neurotherapy, though it works well in conjunction with medication, may also be a beneficial, non-medication way to treat ADHD. The key is finding the right combination of all of these things, nutrition, mental health therapy, medication and/or neurotherapy that will work best. If you suspect you or someone you know has problems with attention, impulsivity and/or hyperactivity, talk to your medical doctor or a psychologist who can perform an evaluation and recommend treatment options.
Written By: Dr. Catherine Jackson
About the Author
Dr. Catherine Jackson (Dr. J) is a licensed clinical psychologist and a board-certified neurotherapist. A sought after speaker and media expert who's been featured in Forbes, Oprah Magazine, The Huffington Post, CNN and many other media outlets, Dr. J shares a wealth of information with others on topics related to mental wellness, the brain and holistic health. She is the owner of Optimal Neuroholistic Services (ONS) and author of The Couch Experience: A Guide to Good Therapy.
Instagram: @DrCatherineJackson
Twitter: @DrCCJackson
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