
First off, I am not a big “radical diet” kind of psychologist. I find that diets with lots of restrictions are hard for children to buy into and difficult for families to maintain over time. When the whole family goes gluten free or dairy free or dye free it is much easier. There is, however, quite a bit of research that suggests that the brain functions are heavily linked to what happens in the belly. This is true in children with ADHD as well, as what you put into your body contributes to how your brain thinks and how your body feels. General health and wellness, food, and nutrition can make a significant difference in the lives of both children and adults who have been diagnosed with ADHD. In many cases, dietary changes can improve the symptoms of hyperactivity, concentration, and impulsivity, as well as calming general stress and anxiety (which is common in children with ADHD. Below, please see some general guidance on nutrition and its possible benefits in children. This is specific to ADHD but is also likely to benefit all children. That said, consult your physician or a registered dietician to make sure any changes are approved, especially if your child has a medical condition in which diet is impacting. Being “safe at home” has impacted lots of areas of our lives. However, this may just be the prime opportunity you need to be able to guild stronger eating habits in your child, investigate some possible impacts, and to execute good observations in response that are much harder when your child eats at school.
Keep Blood Sugar Stable
Foods that are high in protein are used by the brain to make the chemicals released by brain cells to communicate with one other. Having a steady intake of protein can prevent spikes in blood sugar, which increase hyperactivity. Eating protein at helps to increase chemicals in your brain that help you be alert and aware during the day. Examples of foods rich in protein include lean beef, pork, poultry, fish, eggs, beans, nuts, soy (like tofu), and low-fat dairy products. Combining protein with complex carbs that are high in fiber and low in sugar will help you or your child manage ADHD symptoms better during the day, whether you’re taking medication or not. Note the word COMPLEX carbohydrate.
What many people don’t know is that eating simple processed carbohydrates, like white bread, pancakes, donuts, and waffles, is almost the same as eating sugar! Your body digests these processed carbs into glucose (sugar) so quickly that it causes a spike or “rush” in blood sugar levels. A breakfast consisting of a Pop-Tart and a glass of juice, or a waffle with syrup, causes blood sugar to rise quickly. Your body’s response is to produce insulin and other hormones. They are intended to reduce blood sugar levels, but the amount of sugar consumed means that the body dumps these hormones into the system, which brings levels down too low, causing the release of stress hormones. By mid-morning, you and your child are hypoglycemic, irritable, and stressed out. This can worsen ADHD symptoms or make some children who don’t have ADHD act like they have the condition. Having a simple-carb, low-protein lunch will cause the same symptoms in the afternoon. The process repeats itself again and again.
So, what is a good option? Instead, try breakfasts and lunches high in protein, complex carbs, and fiber. This might include something like low sugar oatmeal and a glass of milk, peanut butter on a piece of whole grain bread, or eggs and a side of whole grain toast with avocado. This combination of complex carbohydrates is digested more slowly, because protein, fiber, and fat eaten together result in a more gradual and sustained blood sugar release. This results in a child who can concentrate and behave better at school, and an adult can make it through that long morning meeting.
Fish Oil, Helpful in Lots of Ways
Omega-3 fatty acids can improve several aspects of ADHD including hyperactivity, impulsivity and concentration difficulties. As a result, I recommend that all children with ADHD take omega-3 fatty acid supplements. Omega-3s are essential fats important for normal brain function in all people, children and adults. They are called “essential” fats because they only come from the foods we consume; our bodies cannot make them on their own. Research suggests that children with ADHD have lower blood levels of omega-3’s than kids without ADHD. So, unless your child is a dedicated fish eater (and most aren’t), you’ll have to supplement, usually with fish oil, to achieve healthy levels. A number of studies on omega-3s and ADHD have shown a positive effect. A Swedish student suggested that 25 percent of children who had daily doses of omega-3s had a significant decrease in symptoms after three months; by six months, almost 50 percent experienced better symptom management. Pretty good for a supplement that is easy to find and good for your heart too.
So, how much omega-3 should your child get and in what form? It’s a little complicated. The two main omega-3 fatty acids contained in supplements are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It appears that most benefits come from omega-3 products that contain more EPA than DHA. The dose of 700 to 1,000 mg a day for younger children, and 1,500 to 2,000 mg for older children of EPA is recommended. Unfortunately, those grocery store gummies are not going to cut it. You can find supplements with this amount of EPA, but they are often the triglyceride Omega 3 supplement. Read the label and consider whether your child can actually swallow the pills, as they are often pretty large. Most kids who are too young to swallow capsules can take the liquid, although you may have to be creative about getting them to take it. It is OK to mix liquid omega-3s in just about anything. There are several “no burp” liquid supplements that are already flavored (like lemon, key lime, or orange). Orange juice and smoothies are a couple of favorites. However, most stimulant medications are not supposed to be taken with citrus juices because it impacts absorption in the stomach. Sometimes this helps pretty quickly, other times children respond more slowly over time. Be patient. At a minimum, your child (and hopefully your whole family) is getting the benefits of heart health as well.
Maintain Needed Iron Levels
Iron levels are not talked about nearly as much as reducing sugar and getting Omega 3s. However, there have been some studies that suggest that children with ADHD may have only about half of the blood iron levels needed. Further, when supplemented appropriately, some research suggests that the effects are almost as powerful as a stimulant. The children in these studies were not anemic. The fact that your child has a normal “blood count” does not mean that his ferritin levels are normal (this is the factor that is reduced in children with ADHD). Because too much iron is dangerous, you will need to consult your doctor regarding a specific ferritin test prior to beginning supplementation. If iron levels are low, below 35, you may want to talk with your doctor about starting your child on an iron supplement and/or increasing consumption of iron-rich foods. This includes choices like lean red meat, turkey and chicken, shellfish, and beans. The ferritin level should be rechecked in a few months to see if ongoing supplementation is needed.
Maintain Zinc and Magnesium Levels
Zinc and magnesium are two other minerals that may play an important role in controlling ADHD symptoms. Zinc regulates the neurotransmitter dopamine, and it may make methylphenidate (a stimulant medication for treatment of ADHD) more effective by improving the brain’s response to dopamine. Magnesium is also used to make neurotransmitters involved in attention and concentration, and it has a calming effect on the brain. Have your doctor check your or your child’s magnesium and zinc levels when you test ferritin levels. While studies have been done on both minerals’ effects on ADHD, the results are not as clear-cut as in studies done on omega-3s and iron.
Cut the Chemicals
There is a fair body of evidence to suggest that chemical additives to foods can result in ADHD symptoms. In the European Union they put a warning label on these foods (“This food may have an adverse effect on activity and attention in children.”). Foods containing artificial colors and preservatives are the major focus, including colored sports drinks, candy, and chips. This sounds like most kids’ dream meal. These days you can find bread, cereal, cookies, pizza, and just about anything else made without additives. The easiest way to control this is to avoid pre-packaged foods and cook more at home. Steer clear of high sugar colorful cereals, sodas, and fruit juice that is not 100% juice (think Sunny D). Limiting these foods can not only impact levels of behavioral control and focus, but you can simultaneously reduce risk for obesity, future diabetes, and insulin intolerance.
Food Sensitivities Versus Food Allergies
It’s important to know that children with ADHD do not necessarily have “food allergies” in the strict, medical sense. However, they can be sensitive to specific foods. Often the common foods that children react poorly to include wheat, dairy, and soy. Results when testing for food allergies are usually negative in these kids. The only way to know whether food sensitivities affect your child is to remove certain foods from daily consumption and observe his reaction. A child is more likely to have food sensitivities if he displays allergy symptoms, like hay fever, asthma, eczema, or GI problems. Eliminate only one food group at a time if you really want a good look at reactions that your child may be having.